Introduction to Mindfulness - Dean Amory

5. Some Basic Training Exercises
Exercise Text found at: : http://www.mindfulnessinfo.com
Exercise 1: Mindful Breathing/Anapanasati
Anapanasati is essentially Samadhi focused on your breathing. In
other words, your breathing becomes the object of meditation and
concentration. Like Samadhi, this is a skill that requires practice. Also
like Samadhi, Anapanasati has the benefits of relaxation, stress
reduction, and building the capacity for maintained concentration. In
many ways, Anapanasati is the final step before beginning the practice
of Vipasanna.
To practice Anapanasati, begin by taking a few deep breaths to relax.
Now, breathe normally through your nose and pay attention to your
inhalations and exhalations. Try to find a spot where your breath is
most noticeable. This may be your chest, belly, throat, the tips of your
nostrils, or elsewhere. Follow your breath as it moves in and out of
you. You may want to try counting your breaths (1-10 and then start
over). You may also want to name your inhalations by saying to
yourself, "In" and name your exhalations by saying to yourself, "Out."
If you need to use counting or naming, use them as tools to help you
maintain a focus on your breathing. Do not let them become the
object of your focus. With practice, you may no longer need these
tools.
Read more:
http://www.mindfulnessinfo.com/exercise-8-mindful-breathinganapanasati/
http://www.mindfulnessinfo.com/exercise-9-mindfulnessmeditation-vipassana/
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