Do You Have three Minutes to breathe with a purpose?

to build your CONCENTRATION, so that you can begin to control your mind,

rather than letting your mind control you?

 

 

START RIGHT NOW WITH THESE BRIEF INSTRUCTIONS

Sit upright, relaxed, but with your back straight.  

Locate the strongest sensations of your breath moving in and out. 

Now set a timer for three minutes, and begin to repeat silently to yourself: 

 

"Breathing in, this is my in-breath. Breathing out, this is my out-breath."

"Whenever I get lost in a daydream, I simply bring my mind back to the breath."

Refer to these instructions as often as needed.

 

for a deeper practice, review these Instructions and techniques:

This very simple technique brings awareness, insight, and concentration. When practiced regularly, it is a cause of well-being and inner peace. Here are the basic instructions. After you read them, set a timer for three minutes and press start.

  • In order to recognize the in-breath as in-breath, we have to bring the mind home to body. Bring it back from where it usually is, wandering among daydreams fueled by emotion and conceptual thought.  
  • You are going to let go of all of that, pull the mind inward, and let it recognize the in-breath as its object: the object of your mindfulness is the in-breath.
  • Mindfulness is always mindful of something. When you breathe mindfully, it is mindfulness of breathing. When you walk mindfully, it is mindfulness of walking.
  • The opposite of mindfulness is forgetfulness. When we allow our mind to become absorbed back into the wandering daydream state, the mind forgets its object.
  • In this exercise, the object of your mindfulness is the breath, and you just focus your attention on it:

Breathing in, this is my in-breath. Breathing out, this is my out-breath.

  • When you do this, the daydream will stop. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops.
  • The practice can be pleasant, even joyful. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t worry, because you are focusing your attention, your mindfulness, on your breath.
  • At other times, thoughts are like a magnet, pulling your mind away from the breath, again and again. You need not be frustrated by this. Simply begin again:

Breathing in, this is my in-breath. Breathing out, this is my out-breath.

  • An in-breath may take three, four, five seconds, it depends. You don’t have to interfere with your breathing. If your in-breath is short, let it be short. If your out-breath is long, let it be long. Don’t try to force it.
  • The practice is simple recognition of the in-breath and the out-breath. It will have a powerful effect over time.

 

next steps:

When you are finished, dedicate the results of your practice to your own future well-being. If you feel ready, set a goal to practice this technique every day for three to ten minutes. Do this for one month and you will have created a habit with tremendous potential benefits. Return to this page as often as you like to review these instructions. 

You can download my meditation log to help you track your progress.

You can link to an online meditation timer you can use for free on your computer.

You can also link to the Buddhist satipatthana and vipassana origins of this technique, as well as mindfulness research in psychology.