CONCENTRATION

GUIDED MEDITATION IX: BREATH CONCENTRATION

It is important to find a comfortable and stable posture when doing concentration practice. Typically one sits for longer sessions (i.e., 1-2 hours or more) without getting up and with little or no physical movement. Many meditators find sitting in a chair to be optimal for these longer periods. It is helpful to have a quiet space, free from distractions or interruptions. Begin the sitting meditation in the usual manner (see page 37). Focus the awareness on the sensations of the breath to the exclusion of all other objects. Relaxation is essential to concentration practice. The mind needs to be alert, but relaxed. Most meditators who practice breath concentration find it preferable to pay attention to the sensations of the breath at the nostrils rather than the chest or abdomen. When the mind wanders, gently bring it back to the breath. When you discover that the attention has strayed from the breath, it is crucial that you return the awareness with kindness and ease. Any struggle with the technique, will counter the concentration process. The art of concentration involves continually letting go of tension and stress and opening to joy and calm. For deep concentration to develop, all 5 hindrances must be abandoned.

Quiet mental noting of the breath can be helpful (i.e., “in” and “out”). Alternatively, counting can be used to keep the mind focused on the breath. To do this, silently note “1” on the 1st exhale, “2” on the 2nd exhale, etc. up to 9. Then count backward from 9 to 1 on the exhales and begin again from 1. When the mind wanders and you lose count, start over from 1. It is important to keep the counting subtle (in the background)

with the majority of the focus on the sensations of the breath. As the mind becomes more concentrated, it is able to stay with the counting for long periods of time. Eventually the counting will need to be dropped allowing the mind to concentrate more fully on the breath. The breath may get very shallow and subtle. It may even seem to disappear. Try to stay with the sensations and continue to relax fully into being with the breath. When the meditation period is over, end as usual.