Audio File is at (2). Step by step instructions are at (3).
In this mode, we use the tips of the fingers to reinforce the focus on breathing.
Start with any one hand. The picture above shows the right hand.
Touch the tip of the thumb to the tip of the little finger.
Breathe in, feeling the coolness inside the nose. When breathing out, silently repeat the number ‘one – one – one’ (1).
Breathe in second time, feeling the coolness inside the nose. When breathing out, silently repeat ‘two – two – two’.
Breathe in third time. When breathing out, silently repeat ‘three – three – three’. Release the thumb.
Repeat counting three breaths, at the tips of the ring finger, middle finger and index finger.
When you are at the thumb, place the tip of the index finger at the base of the thumb and count three breaths.
Then switch to the other hand and repeat the above steps.
Continue practicing, switching the hands.
Why repeat the number being counted? See (1).
Parent page: How can I ‘Focus on breathing’?
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