Now pay attention to the
breath. Steadily breathe in through the nose, down to the diaphragm,
and out through the nose without any tension. Do this several times,
and then let the breath breathe itself.
Experience briefly the body
and breath just as they are without descriptions, opinions, or commentary.
At first you may find that
counting your breaths helps to focus attention while meditating. Silently
count one as you first inhale, and with each subsequent breath add one
to your silent counting until you reach ten. Then begin again at one.
The purpose of your counting is to begin focusing your attention on
breathing rather than your other thoughts. If you loose count, simply
return to one and begin again.
You may also wish to try
other means of focusing on your breathing by concentrating on the sensation
of inhaling and exhaling upon your nostrils. Or you may focusing on
the sensation of your lungs filling and emptying as you breathe.
Over time, as your mind learns
to quiet down and become more receptive, focusing your attention on
the breath and developing a detached awareness of the various sensations,
feelings and imagery that arise in the mind will naturally involve less
conscious effort. If tools such as breath counting impede practice,
they should be discontinued. We suggest that you discuss this issue
at the appropriate time with an instructor.
