It's the Journey, not the Destination

We will begin with the very basic yet extremely effective method of counting the breath. We are now seated in the position of our choice (bench, zafu, zabuton or chair) and begin with several deep inhalations and exhalations. Begin to breathe normally, in and out, and just simply sit and be aware of your breath and let your eyes slowly close.

Is the breath shallow? Is it long?

Rest the tip of your tongue gently behind your top teeth. Breathe in through your nose, breathe out. Be aware of your in-breath and your out-breath. And begin to count or note your in-breath as one. Out-breath as two. In-breath as three. Out-breath as four: and so on until you reach the count of ten. - Then begin again. In-breath as one, out-breath as two, in-breath as three, out-breath as four..........

We shall note...as we begin, we are looking to spend about twenty minutes a session. We will lengthen our period of meditation in due time but for now look to sit and practice for approximately twenty minutes. You may time your practice in several ways. If you have a computer in your meditation area you can download and use Mindful Clock. Or you can purchase a Zen clock/timer. Or you can simply use your incense as a guide. I have used several varieties that burn for twenty and thirty minutes. There are some that will burn for an hour. This may become helpful when we decide to lengthen our sessions.

We shall further note.....as we begin, you will notice that your mind will tend to wander. We are using the breath as our point of concentration. Our mind, in the beginning, will act as a monkey looking to play in the trees. It will climb and jump about in many amusing ways. Just gently guide yourself back to the breath - back to counting your in-breath and your out-breath up to ten. You will be amazed and surprised at how many times you will suddenly realize that your mind has wandered off into remembering or planning or thinking of something other than counting your breaths. With gentle awareness and full acceptance guide the monkey mind back to the breath.