Step 1 – Observe the In Breath

Gently close your eyes and begin watching your breath. First, watch the inhalation – from where it enters your nostrils to right down into your lungs.

Step 2 – Observe the Gap

As the inhalation ends, there is a gap that follows, before the exhalation starts. Watch that gap. It is of great value.

Step 3 – Observe the Out Breath

Then watch the exhalation – from your lungs rising up and releasing through the nostrils.

Step 4 – Observe the Gap

As the exhalation ends, there is a second gap that follows, before the inhalation starts. Watch the gap.

Repeat the above steps three times – watching the breathing cycle. Simply watching the natural rhythm, observing the gaps – not altering it in anyway.

Step 5 – Count the In Breaths

Now, start counting your inhalations: Count one… two and so on, up to ten. Don’t count the exhalations. Then count backwards from ten to one. At times you may miss to watch the breath or you may continue to count over ten. In that case, go back to one and start again.

This technique will help increase awareness. If you enjoy the meditation, practice it often. It can bring immense value.