Focusing on Breathing
'Focusing on breathing' is the foundation practice. It is easy to understood and practice even by children. It calms the mind and relaxes the body. It can be practiced without taking time off other activities.
You can begin practicing the six basic modes presented below. You can get a feel of each mode by trying it, eyes closed, for about two minutes, except for the ‘staring mode’.
Counting mode
In this mode, we count the breaths as they happen.
During the inhales. feel the natural cool sensation inside the nose.
During the first exhale, say ‘Ooone….’ in the mind, like a long musical note. The counting has to start from the beginning of the exhale and continue to the end of the exhale without a break.
When you inhale next, feel the coolness in the nostrils. During the exhale, say ‘Twooo…’ in a similar manner.
During the next inhale, feel the coolness. During the exhale say ‘Threeee..’. in a similar manner.
Continue ‘counting breaths’ starting again from ‘Ooone…’. Keep going. There are no lower or upper limits for this meditation.
It is important to allow natural breathing to happen. Don't put any effort into breathing. Let the breaths be slow or fast, deep or shallow. Don't try to change them.
If you like, you can move your lips while counting.
It is normal for the mind to get distracted by thoughts during meditation. As soon as you get distracted, resume counting the breaths in the above pattern. Mind wandering is not a failure of meditation. Read Who said Meditation is difficult? for more info on this aspect.
You may feel calm within two minutes of sitting or lying practice!
There are no other guidelines for this meditation. Yes, this is a rule-free, teacher-free, dogma-free self-help meditation!
'Counting mode' on Youtube
History of 'Counting breaths'
‘Counting breaths’ is an ancient technique taught by the Buddha 2500 years back. I made two adaptations of the ancient technique to help a broader population.
One is using the fingers like prayer beads. Keeping the count on the the fingers leashes the mind better than counting breaths in the mind.
The second is to practice lying in the bed at night and immediately on waking up. This adaption make it ‘excuse-free’. The bedtime practice improves sleep from day one. Whoever tries it gets better sleep and gets hooked on it. They can't help practicing at bedtime.
These adaptations made it accessible to people of all ages, cultures and religions.
The breathing practices presented here are not related to Yogic breathing practices. Yogic breathing requires us to conform to the guidelines. We have to learn them from a trained teacher to avert potential harm from wrong practice.
In contrast, counting breaths as suggested above doesn't prescribe a pattern for breathing. One exception is the 911 mode.
We watch the breaths like watching the waves in the ocean sitting on the beach. We don't try to change them.
This meditation is safe whatever way you do it.
Even children can learn in a short time. They love it and benefit from it.
Tip mode
Start with any one hand, say the left hand. Touch the tip of the thumb to the tip of the little finger. Count three breaths as explained above. Repeat this practice at each of the next three finger tips. When you get to the thumb, place the tip of the index finger at the base of the thumb and count three breaths.
Then switch to the right hand and repeat all the steps. Practice as long as you like, switching the hands.
In this mode, you will breathe 3 breaths per finger i.e., total 15 breaths on each hand.
'Counting mode' on Youtube.
'Tip mode' on Youtube.
Segment mode
Start with any one hand, say the left hand. Note that every finger has two cross lines dividing it into three segments. Place the tip of the thumb at the top segment of the little finger and count three breaths as explained above. Move the thumb down to the middle segment of the same finger and count three breaths. Move down to the bottom segment and count three breaths. Release the little finger.
Repeat the same steps at the next three fingers.
When you get to the thumb, place the tip of the index finger on its segments and repeat the steps.
Then, switch to the right hand and repeat the steps. Practice as long as you like, switching hands.
In this mode, you will count 3+3+3 breaths at each finger.
'Counting mode' on Youtube.
'Segment mode' on Youtube.
Feeling mode
Don't use the fingers or count the breaths.
Feel the coolness inside the nose during the inhale. During the exhale, feel the warm or neutral sensation.
Or you may place a hand on your stomach and focus on the slight in and out movements during the exhales and inhales.
If your mind wanders, resume focusing on the coolness in the nose or the stomach movements. Practice as long as you like.
Staring mode
Keep staring at a small mark on the wall or part of an object, at eye level or lower that is easy to focus on.
At the same time, practice any of the above modes.
Focusing the eyes focuses the mind and reduces stress.
Watch 'Staring mode' on Youtube.
911 Mode
You can practice this mode with eyes closed or open.
Breathe in through the nose to a count of four: 1-2-3-4.
Purse your lips as if you are holding a straw between them.
Blow through the imaginary straw to a count of six: 1-2-3-4-5-6.
Repeat about 10 times or till you gain some relief from the acute mental or physical stress.
Then, practice any of the other modes for a longer period till you get over the acute stress.
Repeat the combined practice as many times as needed.
Watch '911 mode' on Youtube.
This is a special mode of regulated breathing that makes a deep impact on body and mind. Click the above link for the details.
Over many years, some practitioners including me, experimented with other modes. Click the above link for their details.
Click the above link.
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