A Simple Breath Meditation Guide

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What to understand

Breath meditation uses the feeling of inhaling and exhaling as an anchor. You do not need to control or change the breath; simply notice how it is occurring in the body.

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How to practice

Choose the clearest sensation, such as air at the nostrils or the rise and fall of the abdomen. Count one to five if useful, then return whenever attention drifts.

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Three steps to begin

1. Choose a short amount of time, such as five minutes.
2. Slow down when needed and notice what is happening.
3. Close with a bell or one intentional breath.

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A helpful reminder

If breath feels uncomfortable, shift to sound, feet on the floor, or an open-eyed gaze at a fixed point.