DO NOT try to breathe deeply or slowly, as this is NOT YOGA breathing. The principle behind this technique is to PASSIVELY watch the movement of air, in and out of the body, WITHOUT trying to regulate its flow. Practically speaking, we focus on the changing sensations in the body, as the air moves in and out of it. It is like a person sitting on the beach, watching the rising and falling of the waves in the sea. In this practice, the changing sensations are like those waves.
Six modes of ‘Focusing on breathing’ are described below. For better impact, practice the modes A to D, eyes closed. Try each mode for 1 to 2 minutes. See how you feel.
(A) Tip mode: Touch the tip of the thumb to the tip of the little finger. Breathe in and out three times, counting in the mind, every time you breathe out. During the first out-breath, count ‘one’, second out-breath ‘two’, third out-breath ‘three’. Repeat the 3 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 breathe 3 times. Then switch to the other hand and repeat the same practice. Continue to practice, switching the hands.
(B) Segment mode: Every finger has 2 cross lines, dividing it into 3 parts or segments. Place the tip of the thumb at the top segment of the little finger. Breathe in and out once. Move the thumb to the middle segment and breathe in and out. Move to the bottom segment and breathe in and out. Repeat the same steps at the next 3 fingers. 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 process all over. Continue to practice, switching the hands.
Triple segment mode: Breathe three times at each segment, everything else remaining same.
(C) Counting mode: While breathing in, feel the faint coolness inside the nose and on the top lip. While breathing out, count slowly in the mind. First out-breath, count ‘one…’, second out-breath, ‘twoo….’ and third out-breath ‘threee….’. Then repeat the same sequence: counting ‘one….’ during the first out-breath and so on. Continue this practice of counting breaths in sets of three, as long as you like. You will lose track of breathing or counting some times. Every time you realize that your mind wandered, count ‘one….’ during the next out-breath and get back to the practice.
(D) Feeling mode: While breathing in, feel the faint coolness inside the nose and on the top lip. While breathing out, feel the faintly warm or neutral sensation at these places. You can also place a hand on your abdomen and focus on its slight expansion and contraction, as you breathe in and out. You will lose track of breathing some times. Every time you realize that your mind wandered, get back to feeling the coolness inside the nose, while breathing in. Don’t use fingers. Don’t count.
(E) Staring mode: Select a small but easily seen target right before you, at eye level or below. This may be a small mark on the wall, shining spot on an object reflecting the light, corner of a table, tip of a plant leaf, design feature on a cloth etc. Don’t allow your eyes to wander from the chosen target. While continuously staring at your chosen target, practice any of the above modes.
(911) Mode: Breathe in through the nose or mouth, quickly. Before breathing out, keep your lips almost closed but for a tiny opening at the middle. Blow out the air gently, through this tiny opening. Focus on the cool sensation at the lips. In this mode, the out going breath is restrained at the lips, making the air flow out slowly, for a longer time. More….
Training Children
Adults need to demonstrate the modes and practice along with them, for a few sessions. Once introduced, they readily absorb the technique. Whenever they feel the need to comfort themselves, they use it as their own tool, with no prompt from the adults. More….
Related pages:
When can I practice? See the pages – ‘Level I – Waiting for sleep’ and ‘Level I – Waking up routine’ on the right.
How does this technique help? See the pages ‘Level I – Helping Mind and Body’ and ‘ABOUT – Testimonials’.
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