Wildmind Buddhist Meditation

Mindfulness of Breathing

Sit : Love : Give

It takes many hours each month to create and edit the posts you enjoy on Wildmind. If you benefit from what we do here, please support Wildmind with a monthly donation.


You can also become a one-time benefactor with a single donation of any amount:


Stage 2

This meditation practice, and other ways of developing mindfulness, is also taught as an online course, called The Power of Mindfulness.
The Mindfulness of Breathing, Stage Two

The second stage of the mindfulness of breathing practice is similar to the first, but instead of counting the out-breaths, as we do in stage one, we count the in-breaths. This subtly changes our experience, as you’ll see.

Preparation:

Set up your posture, as described in the posture guidelines, allowing the body to relax as much as possible while maintaining a sense of dignity in the way you sit.

Stage One

Then, spend a few minutes doing the first stage of the practice, counting after each out-breath in cycles of one to ten. (If you haven’t done the first stage of the practice, then we strongly recommend that you go back and review that section before trying it). When you feel you’ve begun to calm your mind down a little, move on to the second stage of the practice.

Stage Two

In the second stage of the practice we continue to count in cycles of ten breaths, the difference being that this time we count just before each inhalation.

So this time, the pattern is like this:

Then begin counting (internally) after every out-breath:

1 – Breathe in – breathe out
2 – Breathe in – breathe out
3 – Breathe in – breathe out
4 – Breathe in – breathe out
5 – Breathe in – breathe out
… and so on until you reach ten.

Once you get to ten, start over again at one before the next in-breath.

Whenever you regain your awareness after being distracted, bring your attention gently back to the breath.

Really notice the sensations of the in-breath, in particular. Notice the upward movement, the sense of expansion, the sense of energy that accompanies the inhalation, and perhaps even a sense of alertness and mental brightness.


You can listen to an MP3 guided meditation that will lead you through the Second Stage of the practice by clicking on the player below:


Comments

avatar

Comment from Boru
Time: December 19, 2010, 5:56 pm

isn’t “after each out-breath” and “before each inhalation” the same moment?

avatar

Comment from Bodhipaksa
Time: December 19, 2010, 6:14 pm

Of course it is. But what you’re doing is either counting outbreaths that have just happened, or inbreaths just before they take place. Experientially, the two actions are quite different.

avatar

Comment from Meghan
Time: June 27, 2012, 8:18 am

Good morning again Bodhipaksa. I have a question. I have been using your mp3 recordings at the bottom of these pages to guide me through my meditations. I am finding that sitting in front of my computer to listen is a bit distracting and not ideal. Is the MP3 recording entitled Mindfulness Meditation the same as what’s here? Thank you.

avatar

Comment from Meghan
Time: June 27, 2012, 8:19 am

Oops, I’m sorry, it’s called the Mindfulness of Breathing…

avatar

Comment from Bodhipaksa
Time: June 27, 2012, 8:22 am

It’s the same practice. Every time I lead a meditation it’s different, so they’re not identical. Much better audio, though!

avatar

Comment from Meghan
Time: June 27, 2012, 8:37 am

I am not finding it on iTunes. Is the “Wisdom of the Breath: Three Guided Meditations for…” also the same practice? Sorry to bother you with this!

avatar

Comment from Bodhipaksa
Time: June 27, 2012, 8:45 am

No problem. Try here.

avatar

Comment from Melody M Peters
Time: August 14, 2012, 1:44 pm

I am grateful for this site. I have been using this as a meditation guideline. I read a little more every few days then practice.

avatar

Comment from Bodhipaksa
Time: August 14, 2012, 2:26 pm

Thanks, Melody.

avatar

Comment from johanna ryan
Time: December 21, 2013, 10:02 pm

can you please make it so the guided meditations recordings on the site are working id like to try them but none work

avatar

Comment from Bodhipaksa
Time: December 22, 2013, 8:34 pm

Presumably you’re finding that the MP3 on this page isn’t working? I’m not sure why that would be. It’s working when I try it on my computer or iPad. Perhaps you could try another browser?

Leave a comment