Breath Awareness Meditation

An old and simple practice

Watching the breath is one of the oldest meditation methods on record. In the Buddhist tradition it is called anapanasati, mindfulness of breathing in and out, and early texts give detailed instruction for it. Yoga traditions also treat a steady, quiet breath as a doorway to a steady mind. The breath is used because it is always with you, it moves, and it does not need to be imagined. You do not need to hold any belief to practise it.

Choosing where to feel the breath

Pick one place and keep it for the whole sitting. Changing spots is a quiet form of wandering.

• The nostrils: a fine, cool touch on the way in and a warmer one on the way out. Good when the mind is dull, harder when it is busy.
• The chest: the ribs widening and settling. Easy to find for most people.
• The belly: the rise and fall below the navel. Often the most calming place, and the easiest when lying down.

Not controlling the breath

The hard part is that the breath changes the moment you watch it. Most beginners find they start to breathe more deeply or more neatly without meaning to. This is not a mistake. Let the first few breaths be however they are, then imagine you are watching someone else breathe. Short, uneven and shallow breaths are all fine. If you feel tight or slightly out of breath, you are probably steering. Let out one easy sigh and begin again. This is different from pranayama, where the breath is shaped on purpose.

Ways to steady attention

• Counting: count each out-breath from one to ten, then start again at one. If you lose your place, go back to one without comment.
• Labelling: say ‘in’ and ‘out’ silently, in a soft mental voice.
• Following: feel one whole breath from its start to the small pause at the end. Then the next one.
• Noting the wander: when you find yourself thinking, say ‘thinking’ once and come back to the next breath.

What to expect in the first weeks

In the first few days you may be surprised by how often the mind leaves. Ten or twenty wanders in five minutes is ordinary. By the second or third week many people find they notice sooner, even if they wander just as often. Calm comes and goes and is not a reliable measure of progress. Start with five minutes a day and add two or three minutes a week if you want to. For some people, close attention to breathing brings on anxiety or a feeling of not getting enough air. If that is you, rest attention on the hands, the feet or sounds in the room instead, keep your eyes open, and talk to a clinician if breathing is often a worry.