♥ Counting breaths is a proven method to help direct awareness to the present moment. The body is always in this moment, in real time. The instructions are simple: silently say “1” on the in-breath, and “2” on the out-breath. Or “1” on the first in/out, then “2” on the next, and so on. Go to “10,” then return to “1”. If the mind wanders off, start again from “1”.
♥ A similar method involves the silent saying of “in” and “out” in synch with the breath cycle. To me, this brings awareness closer to what’s happening, moment by moment, without adding the extra layer of numbers.
♥ Thich Nhat Hanh writes, “This is the first recommendation on breathing that the Buddha made: ‘When breathing in, I know this is the in-breath.’ ‘When breathing out, I know this is the out-breath.’ Just recognition, mere recognition, simple recognition of the presence of the in-breath and out-breath. When you do that, suddenly you become entirely present.”
♥ With persistent practicing — and on a good day — numbers and words can be omitted, thus shifting awareness directly to the bodily sensation of breathing.
♥ At my first training monastery, counting breaths was the only way we newbies were told to meditate: for hours, days, and weeks. I’ve since found that sticking with one method for one period of meditation — instead of switching to another when “this one doesn’t work for me” — helps concentrate the wandering mind. In fact, when I resist the temptation to switch, when I face that which is right in front of me, awareness tends to deepen.
I have learned these instructions from my teachers and am glad to pass them on to you. May they encourage and support you. May your heart be filled with joy.
Thank you Peter for your guide. Your heart is always filled with joy and hope your holidays are as well.