Folding mode – Step by step instructions


Flex one finger at a time, and count three breaths.

Do this on the fingers of one hand, then the other hand.
Continue practicing, switching the hands.

During the in-breaths, focus on the coolness inside the nose.
During the out-breaths, slowly and silently count that breath number, three times, like a chant.

This practice calms the mind, improves focus and relaxes all the muscles.

Detailed steps

To begin with, practice lying down in a comfortable posture, let us say, on your back. Spread your legs wide, resting the calves on the floor and relaxing the knees.

Avoid using a pillow. If you need it, use a thin one.

Keep your hands by your side, palms up.

Close your eyes.
Gently flex the little finger of the left hand. If the adjacent finger also flexes, in sympathy, it is OK. Ignore it.

Breathing in, feel the coolness, in the nose.
Breathing out, silently and slowly, say ‘one – one – one’, like a chant.

Breathing in second time, feel the coolness in the nose.
Breathing out, say ‘two – two – two’, like a chant.

Breathing in third time, feel the coolness in the nose.
Breathing out, say ‘three – three – three’, like a chant.

Release the little finger.
Count three breaths, in same the style, at the next four fingers also.
Then, switch to the right hand and count three breaths, at each of its fingers.

Continue practicing, switching the hands.

If you liked practicing lying down, try other body positions also.

A common question

Why do we say the same number three times? Is it wrong to say it only once?

Repeating the number is to engage the mind, on saying that number, as long as we are exhaling.

In the beginning, the out-breath may be short. You may be able to say the number, only once. That is fine, because we don’t want to force the breathing.

Gradually, the out-breath becomes longer, on its own. You may say the number two to three times, which make you feel more relaxed.

Feel free, to change the repetitions and adopt what makes you feel comfortable at any moment.

Enjoy the calming effect, of this simple practice.
If you have any questions, you can E-mail or call me (1).

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Parent page: Folding mode

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