This is one of the simplest of all meditations,
Yet one of the most powerful and rewarding.
Meditating on the breath on a daily basis provides a solid foundation for all other forms of meditation.
Basically,
You meditate on your breath in order to give your mind something to hang onto when it starts to jump from one thought to another.
Training your mind in this way helps you focus on one thing at a time and develops your powers of concentration.
To prepare for this meditation,
Find a quiet place at home where you will be undisturbed.
Sit cross-legged on a cushion with your bottom slightly raised.
If you can't sit cross-legged,
Sit on a chair.
Keep your back straight,
Your shoulders level,
And relax,
And your shin parallel to the floor.
Lower your eyes and focus about a meter or three feet in front of you.
Rest your hands gently on your knees.
Breathe normally through your nose,
Using your abdomen rather than your chest.
Take your posture and relax any part of your body that you feel is tense.
Begin counting your breath on each exhalation.
When you reach ten,
Begin again.
Thoughts will intervene,
And when they do,
Simply let them go and return to counting your breath.
Notice if you are distracted by anything external,
Such as the sound of a car starting,
Cooking smells from next door,
Or just changes in the light or temperature in your room.
Label the distractions and return to focusing on your breath.
Keep track of any distractions you encounter for at least a week.
Notice if your reaction to external distraction differs from internal thought distractions.
Notice if your irritation lessens over time.
