The Mindfulness of Breathing

 

The breath as an object of concentration is the 'Mindfulness of Breathing'. It is a good focus for such a meditational exercise because it is neutral.

 

By focusing on the breath one becomes aware of the mind's tendency to jump from one thing to another. The simple discipline of concentration brings one back to the present moment and all the richness of experience that it contains. The faculty of alert and sensitive awareness is what it develops. It is an excellent method for cultivating the states of intense meditative absorption known as dhyana . As well as this, the mindfulness of breathing is a good antidote to restlessness and anxiety, and a good way to relax: concentration on the breath has a positive effect on one's entire physical and mental state.

 

The meditation has four progressive stages leading to a highly enjoyable level of concentration. To start with five minutes per stage is a good period of practice.

 

Counting to stay focused on the breath is the first stage. You count one after the out-breath, then you breathe in and out and count two, and so on up to ten, and then you start again at one.

 

In the second stage you subtly shift where you breathe, counting before the in-breath, anticipating the breath that is coming, but still counting from one to ten, and then starting again at one.

 

In the third stage you drop the counting and just watch the breath as it comes in and goes out.

 

In the final stage the focus of concentration narrows and sharpens, so you pay attention to the subtle sensation on the tip of the nose where the breath first enters and last leaves the body.