Segment mode – step by step instructions

Summary

Focus on the breaths passively, like watching the waves in the sea. Don’t try to change the pattern of breathing.

Turn the palm of one hand up. You will see that every finger has two cross lines dividing it into three parts, we will call ‘segments’. There are total 15 segments on each hand.

Keep the tip of the thumb on one segment at time, and count three breaths.

This mode is very effective for inducing sleep at bedtime and relieving chronic pains.

Detailed steps

Close your eyes.

Begin with one hand, say the left hand. Keep the tip of the thumb on the top segment of the little finger.

During the in-breath, feel the coolness inside the nostrils. Do this during for every in-breath.
During the out-breath, silently and slowly say the number one, as ‘Ooo-n-e…’, like a chant, keeping its sound alive as long as you exhale. When you run out of air, stop the sound. Follow this pattern of counting, going forward.  

Next in-breath: Feel the coolness inside the nostrils.
Out-breath: Silently and slowly say the number two, as ‘twooo…’.

Next in-breath: Feel the coolness, inside the nostrils.
Out-breath: Silently and slowly say the number three, as ‘threee…’.

Move the tip of the thumb down to the middle segment of the little finger. Count three breaths like you did at the top segment.

Move the thumb down to the bottom segment of the little finger. Count three breaths.

Repeat counting three breaths at each segment of the next three fingers: ring finger, middle finger and index finger.

At the thumb, keep the tip of the index finger on its segments and count three breaths.

Now, switch to the right hand, and count three breaths, at each of its 15 segments.

Continue practicing, switching the hands.

Enjoy the calming effect of this practice at bedtime and forget about sleep problems. If you have any questions, you can E-mail me, or call me. You can get my contact details, in this website.

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Parent page: Segment mode