Stage 3

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Mindfulness of Breathing Meditation: Stage Three

In the third stage of this meditation practice we let go of the counting and simply follow the breath as it flows in and out. This is the Mindfulness of Breathing proper, and if I were forced to introduce the Mindfulness of Breathing practice in two minutes then this is what I’d teach — simply paying attention to the sensations of the breath.

However, by saying that I don’t want to devalue the earlier two stages, which are important aids in helping us to practice effectively in this stage of the practice and important practices in their own right.

You can listen to a RealAudio recording that will guide you through the Third Stage of the practice. A guided meditation CD containing three meditations led by Bodhipaksa is also available in our bookstore, priced $14.95.

Here’s an outline of the practice so far:

Stage Zero

Set up your posture, as described in the posture guidelines, developing awareness of the body and relaxing as best you can.

Stage One

Then, becoming aware of the breath as the central experience within the body, begin counting after each out-breath, counting in cycles of ten breaths. When you notice the mind wandering, gently bringing it back to the breath.

Stage Two

Moving into the second stage of the practice, begin counting just before each in-breath, again counting ten breaths before starting over again at one. When you feel ready, move onto the third stage.

Stage Three

In the third stage of the practice, drop the counting, and just follow the breathing coming in and out. Pay particular attention to the transitions from an in-breath to an out-breath, since those are the places where you’re most likely to become distracted.