Stages of the Mindfulness of Breathing:
Counting after each out-breath
Breathe in, breathe out – note mentally ‘l’.
Breathe in, breathe out – note mentally ‘2′.
Breathe in, breathe out – note mentally ‘3’ … and so on up to 10, then start again at 1.
If you lose count, or if you go beyond the count, don’t worry – that’s what tends to happen. Just start again at 1.
Counting before each in-breath
Note mentally ‘1’- breathe in, breathe out.
Note mentally ‘2’ – breathe in, breathe out.
Note mentally ‘3’ – breathe in, breathe out… and so on up to 10, thenstart again at 1.
If you lose count or go beyond the count, go back to 1. You don’t need to remember which number you got distracted at. Just notice that you have become distracted, then come back to 1.
Drop the counting and watch the whole breathing process
Feel the breath coming in and going out of the body. If you get distracted, gently and patiently come back to the experience of breathing.
Notice where the breath first enters and last leaves the body
This is usually just inside the nostrils or on the top lip. Don’t follow the whole breath anymore; just watch this particular, subtle sensation inside the nostrils.