Breathing In, Breathing Out

While breathing, notice whether the breaths are short or long; commit yourself to noticing everything about your breathing sensation. If thoughts arise, gently, but firmly, bring your awareness back to remaining each in and out breath. If your mind wanders again, just note “monkey mind,” and immediately return to your breathing. There is no need to get discouraged because it is the mind’s nature to wander and your job to train it to prevent it from wandering, so just keep bringing your attention back to your breathing. If you are having difficulty bringing your mind back, you can try counting your breaths, but don’t get caught up counting. The goal is to stay focused on your “breathing” not on numbers.

*Adapted from Thich Nhat Hanh's breathing techniques