Whenever you have a few moments to yourself – anything from a couple of minutes to forty – at home, or sitting, in a train, plane, or your doctor’s waiting room, this is the perfect way to go inside, to regain a sense of calmness, and to reconnect with your centre.
One great advantage of this method is that you need minimal energy for it; so even if you are in bed feeling at an all;-time low, as long as you are breathing you can do it!
Close your eyes and watch your breath enter and leave your body.
You can either watch from the point at your nostrils where the breath comes in and out or from your belly, as it rises and falls with each inhalation and exhalation.
You can watch the whole process – the breath going in and coming out – or you can watch the gaps between the end of the inhalation and the beginning of the exhalation; and at the end of the exhalation, just before the inhalation; or you can watch the whole cycle: the in breath, the gap, the out breath, and the gap. But the real thing is the same: watching. Where you focus the watching is irrelevant: that is just an excuse for watching. Whatever suits you, stay with that.
Your awareness will wander from time to time. That’s natural. No need to spend time chastising yourself or becoming frustrated. Just, as soon as you notice that you have become distracted, gently bring your awareness back to watching your breath.
To have the heart of a child is not a disgrace.
It is an honour. Ernest Hemingway