Meditation on the Breath

METHODS OF MEDITATION ON THE BREATH

There are many different meditation methods available for us. Some are ancient techniques to the time of the Buddha and the Yogis before him. Other methods are newer and developed by well-known meditation masters. We will discuss four methods for meditating on the breath.

Method 1

The first method is the most common method of meditation on the breath; counting. We count our inhale and exhale of breaths up to a certain number, usually 10. If at any point we get distracted, lose count or concentration, we start over again from 1.

Once we’ve sat and are comfortable in our posture and have conducted any pre-meditation exercises, we begin by counting 1 for our inhale and exhale, 2 on the next inhale and exhale, and so on until we get to 10 (or more if you prefer, but it’s good to start with 10 and work your way up if necessary).

It’s common that we end up controlling our breathing to match our counting, but don’t control your breathing. Just breathe naturally and count your numbers in the middle of each inhale and exhale. If at any point you lose count, get distracted, or realize you have wandering thoughts, just acknowledge it and restart your counting back at 1. If it helps, you can also try to visualize the numbers as you say them to help with your concentration.

The objective of any meditation object method is to keep your concentration and focus on just the one thing or object. To help train your mind that you do not want wandering and delusional thoughts.

Method 2

The second method is also a form of counting, but a little more difficult. This method is best used with the sound of a clock ticking in the background for consistency. This method is counting the numbers in an ascending and then descending order sequence. For example, if you’re using the clock sound in the background, at the first tick you count 1, the next ticks you count 1, 2. The next ticks, you count 1, 2, 3, etc. You are repeating the sequence of numbers every time by adding the following number. Start out by counting to 10. Once you’ve reached 10, you now go backward, counting 10, 9, 8, 7, etc. until 1, and then again 9, 8, 7, 6, etc. again until you get to one. You repeat until you come back to the number you originally started with, which is 1.

This methods requires a lot of focus and concentration, because you can easily forget where you left off or where you need to start again. Like with the first method, if you do lose track or get distracted, start all over again.

Example (each count is for every second):

1

1, 2

1, 2, 3

1, 2, 3, 4

1, 2, 3, 4, 5

1, 2, 3, 4, 5, 6

1, 2, 3, 4, 5, 6, 7

1, 2, 3, 4, 5, 6, 7, 8

1, 2, 3, 4, 5, 6, 7, 8, 9

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

9, 8, 7, 6, 5, 4, 3, 2, 1

8, 7, 6, 5, 4, 3, 2, 1

7, 6, 5, 4, 3, 2, 1

6, 5, 4, 3, 2, 1

5, 4, 3, 2, 1

4, 3, 2, 1

3, 2, 1

2, 1

1

Again, start out with just counting to 10. After a while you can increase by five or ten more numbers. You can use this method after you’ve had some practice with the first method. If you find this method better for you than the first method, then continue to use it. The point is to find whatever method works best for you and your practice.

Method 3

The third method of meditating on the breath is focusing on the breath at different areas in your body. Breathing normally, you focus on the air entering and exiting your nostrils. Feel the air going in and out, feel the cold or warmth of the air and its feeling against your skin as you inhale and exhale. Do this for 3 to 5 breaths (inhale and exhale). Next, similarly feel the air of the breath at the back of your nose/mouth as it goes in and out. Do this for 3 to 5 breaths. Next, feel the air going up and down your neck, feel its movement as it enters and exits your body. Do this for 3 to 5 breaths. Then, feel the breath as is enters and exists your lungs. Feel your lungs expand and contract as you breathe in and out. Do this for 3 to 5 breaths. Lastly, feel your breath fill your whole body, going into every part of your body. Again, do this for 3 to 5 breaths. Then repeat the process backward, starting from your whole body, lungs, your neck, the back of your mouth, and your nostrils. You can do this for the duration of your meditation session.

Method 4

The last method is similar to method 3 and generally the way vipassana meditation is done. This method is focusing on the way our body feels as we breath by concentrating on the rising and falling of our chest or abdomen as we breathe in and out. You can also focus on the tip of your nose and on the air as you inhale and exhale similar to method 3. Unlike with method 3, method 4 is just focusing on one area for the majority or all of your meditation session.