Home Learn to meditate Follow the breath

Follow the breath

APPLIES TO: The Learn to meditate series FOR: anyone able to learn meditation See T.O.C.

Instructions

NOTE
The purpose of this step is:
  • to increasingly calm the in-breath and out-breath and notice how this affects your body
In a formal meditation practice, this step aligns with the first tetrad of the Anapanasati Sutta, which results in reaching the first jhana by:
  1. exploring the long and short breaths, noting the effects of each on your body
  2. learning to modify emotions by working with the quality of your breath
  3. using one of the skillful means (upaya) to assist you until your breath becomes completely peaceful
  1. Restore calm and a sense of presence by relaxing your breath.
    TIP Though we know that we breathe into our lungs, we perform this practice with a sense of the breath moving down into the abdomen.
    We have 2 options for visualizing:
    1. either a general expanding of the chest and abdomen as in step
    2. or the breath moving from the nose to the abdomen and back up
    1. Slow your breathing, allowing your body to settle into a natural, relaxed rhythm
    2. If it feels helpful, you can breathe along with the figure—you can adjust it to mirror your rhythm instead of trying to match its pace:
      • breathe out as the blue circle decreases, and vice versa
      • adjust the figure's breathing, if necessary, by using the arrows under it to match your breath
        TIP If you decide not to use the figure, simply “follow” your breath as it flows in and out:
        • on an in-breath, put your attention on the tip of your nose and “follow” your breath all the way to your abdomen
        • on an out-breath, go in reverse, following your breath from your abdomen to your nose
    3. Click "Go" if you wish to use the timer:
      • you can adjust the time in the text box under the meditator image
      • a bell will sound at the end of the session
  2. When you're ready, click "Next" to begin "Calm the feeling."