In this mode, we count breaths silently, in sets of three, without using the fingers.
You do not have to breathe deeply. Breathe in a relaxed manner. Breathing in, feel the coolness in the nose. Breathing out, count that breath number silently.
During the in-breaths, focus on the coolness in the nose.
During the out-breaths, slowly and silently count that breath number three times, like a chant.
To begin with, practice lying down in a comfortable posture, let us say, on your back. Keep your hands by your side, palms up, about six inches away from the body. If you need a pillow, use a thin one. Spread your legs wide, to relax all the leg muscles. Close your eyes.
This practice is very handy for reducing restlessness when waiting in a line, waiting at a traffic light and similar situations.
Step by step instructions
Breathe in first time. Breathing out, say ‘one – one – one’.
Breathe in second time. Breathing out, say ‘two – two – two’.
Breathe in third time. Breathing out, say ‘three – three – three’.
Continue counting the breaths in sets of three, in the same pattern. After counting the third breath, start the next set, counting from ‘one – one – one’. Don’t count beyond the three in a set.
Whenever you realize your mind wandered, restart counting ’one – one – one’ during the next out-breath.
If you liked practicing lying down, try it when waiting at any place, during the day.
A common question
Why do we repeat the number three times? This is to engage the mind on that number throughout the out-breath.
In the beginning, the out-breath may be short. You may be able to say the number only once. It is OK.
Gradually, the out-breath becomes longer by itself. You may be able to say the number two to three times which will make you feel more relaxed.
Enjoy the calming effect of this simple practice.
If you have any questions, you can E-mail me, or call me.
Parent page: Counting mode
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