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.
Part I describes six basic modes of ‘Focusing on breathing’. Try each mode for 1 to 2 minutes, to get a feel. Use any of these modes per your choice. Practice these modes eyes closed, if possible, for better impact.
Part II describes variations of these modes. Try these after you become familiar with the modes in Part I.
PART I
(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 practicing, switching the hands.
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.
(B) Segment mode: Every finger has two cross lines, dividing it into three parts or segments. Place the tip of the thumb at the top segment of the little finger. Breathe in and breathe out. Move the thumb to the middle segment and breathe in and out. Move to the bottom segment and breathe in and out. Repeat these 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 practicing, switching the hands.
Triple breath segment mode: Breathe three times at each segment, everything else remaining same.
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.
(C) Counting mode: While breathing in, feel the faint coolness inside the nose. 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 counting breaths, in sets of three. When you realize that your mind wandered and stopped tracking the breaths, don’t digress into thinking why your mind wandered. Simply get back to the practice, by counting ‘one….’ during the next out-breath.
Repeat counting mode: Breathing in same as above. Every time you breathe out, repeat the number being counted, till the end of the out-breath. For the first out-breath, repeat ‘one’, ‘one’ so on, the second out-breath, ‘two’, two’ so on, for the third out-breath, ‘three’, ‘three’, so on. You can repeat more or less times. The idea is to engage the mind on the out-breath without giving it a chance to wander. After counting the third breath go back to number ‘one’ for the next breath.
(D) Feeling mode: While breathing in, feel the faint coolness inside the nose. While breathing out, feel the faintly warm or neutral sensation. You can also place a hand on your abdomen and focus the mind on its expansion and contraction, as you breathe in and out. When you lose track of breathing, get back to focusing on the coolness inside the nose and movement of the abdomen.
(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 of ’focusing on breathing’.
(911) Mode: Keep your lips almost closed but for a tiny opening at the middle. Breathe in quickly through the nose. Blow the air out through the slightly open lips, like blowing air through a straw. Focus on the sensation at the lips. In this mode, the out-breath is restrained at the lips, making it slow and long. More….
PART II – Variations of above modes
Folding finger mode: Fold the little finger of one hand. Breathe in feeling the coolness inside the nose. When breathing out, silently say the number ‘one’. Breathe in second time, feeling the coolness inside the nose. When breathing out, silently say ‘two’. Breathe in third time. When breathing out, silently count ‘three’. Repeat these steps at the other four fingers, folding one finger at a time and breathing three times. Then switch to the other hand and repeat the same steps. Continue practicing, switching the hands.
Wiggling tips mode: Closed your eyes and visualize the little finger. Breathe in. When breathing out, wiggle the tip of the little finger a little, counting ‘one’, ‘one’, ‘one’. Breathe in second time. When breathing out, wiggle the tip of the little finger a little, counting ‘two’, ‘two’, ‘two’. Breathe in third time. When breathing out, wiggle the tip of the little finger a little, counting ‘three’, ‘three’, ‘three’. Repeat these steps at the other four fingers, visualizing one finger at a time.
Wiggling triple segments mode: Close your eyes and visualize the little finger. Place the tip of the thumb on the top segment of the little finger. Breathe in first time. When breathing out, wiggle the tip of the thumb, a little, three times, making a gentle rubbing motion on the segment, counting ‘one’, every time it wiggles. There are three wiggles and the number ‘one’ is counted three times, during the first exhalation. 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. More….
Related pages:
When can I practice? See the pages – ‘Level I – Waiting for sleep’ and ‘Level I – Waking up routine’.
How does this technique help? See the pages ‘Level I – Helping Mind and Body’ and ‘ABOUT – Testimonials’.
Please let me know your comments through the ABOUT – Contact page.
If you like this page share it with your friends.
