Segment mode

The audio file is at (2). Step by step instructions are at (3).

This mode is especially useful for falling asleep at night and for relieving chronic pains by deep relaxation of the tight muscles.

Every finger has two cross lines, dividing it into three parts called segments. Place the tip of the thumb at the top segment of the little finger. Breathe in, feeling the coolness inside the nose. When breathing out, silently say the number ‘one, one, one’. Breathe in second time, feeling the coolness inside the nose. When breathing out, silently say ‘two, two, two’. Breathe in third time. When breathing out, silently count ‘three, three, three’. Move the thumb to the middle segment and repeat the same practice. Move the thumb to the bottom segment and repeat the same practice. Repeat the same steps at the next three fingers – ring finger, middle finger and index finger. At the thumb, place the tip of the index finger on its segments and follow the same steps.

Then switch to the other hand and repeat the same practice. Continue practicing, switching the hands.

Why repeat counting is suggested can be seen at (1).

Complementary technique (Optional)

Engaging the idle hand: When using the left hand for tracking the breaths, keep the tips of the index finger and thumb of the right hand, in light contact.  When using the right hand, keep the tips of the index finger and thumb of the left hand, in light contact.

(1) Why repeat the number being counted?
(2) Segment mode – Audio file 
(3) Step by step instructions

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Related pages: Variations of the modes

Parent page: How can I focus on breathing?