Awareness of natural breathing - Meditation technique

This method can initially be used to concentrate attention on the flow of natural breathing out of the nostrils or the movement of the naval area during breathing. Once we can keep our concentration at a certain point, we begin to perceive subtler and subtler changes e.g. changes in sensations of heat, pressure, and air. The ability to concentrate our attention at a particular object (nostrils, thought forms, outer object etc), builds the foundation to perceive the nature of changing phenomenon (breathing, thoughts, emotions, body etc). We begin to see the true nature of temporary changing phenomenon, they arise and then disappear.

This technique first uses concentration on breathing and then moves to a more relaxed, equanimous, unjudgemental awareness. Using this technique we can become aware of the subtler nature of our relative aspects e.g. the changing nature of our personality, thoughts, emotions, and body.

This technique is a step to natural awareness of our absolute reality and its relative play. The technique of being aware of the natural gap in between the in and out breathe (which I will post later), is a method which takes us beyond just awareness of changing phenomenon to the unchanging reality of who we are. This method (gap in between in and out breaths) can be used after some degree of natural awareness.

I have stated the steps which can be used as a guideline to practice this technique for beginners to advanced levels. With practice we can leave out some of the steps such as counting breaths and at a certain stage just remain in unidentified awareness. I will include a list of tips and FAQs for this particular method. Start with the beginners steps and move to advanced when you feel familiar with the technique and build your attention span.


For beginners;

1. Sit straight, eyes closed.

2. Put your attention on your nostrils and feel the movement of air. Focus on an area of the nostrils where you feel most comfortable with. You may wish to put your attention on the area above the upper lip and below the nose.

3. Breathing naturally in and out, count one.

4. After each cycle of in and out breathe, continue counting 1,2,3...10

5. After 10 cycles of breathe, return back to 1. You may wish to change the number of cycles and with time remove the counting of breaths, to just observing the natural in and out breathe.

6. If your attention is diverted, then as soon as you become aware of your inattention return back to awareness of breathe.

7. You may wish to continue for a 15-20min period, once or twice a day

FAQ for beginners;•

It is important breathing is not forceful or consciously done. At first it may be hard to be aware of just the natural flow of breathing, but with time we can remain detached and aware of the natural breathing without altering it.

• You may wish to put your awareness on the whole of the inner nostril at first or the area below the nostrils and upper lip. With time you may wish to focus your attention on a specific area within the nostril.

• You may wish to count your breaths in any manner you like e.g. counting one after the in breathe, 2 after the out breathe, 3 after the next in breathe etc....

• Thoughts, emotions and sensations in the body may arise and divert your
attention. When you become aware of being lost in thoughts, return back to observing your breathing. If whilst observing, you become aware of a sensation or thought then make a mental note e.g. a thought and watch it rise and disappear, then returning to breathing.

• Practice for a time you feel comfortable with.


For intermediates;

1. Sit straight, eyes closed.

2. Become aware of the incoming and out coming breath at a small area of the nostrils or above the upper lips.

3. Notice the change in sensations (e.g. heat, air pressure, moisture)

4. Continue observing your breathing

5. If your attention is diverted, then as soon as you become aware of your inattention return back to awareness of breathe






For advanced;

1. Sit straight eyes half open, relaxed . You may also do this technique whilst performing activities in everyday life such as walking etc (with eyes fully open)

2. Be aware of breathing occurring naturally throughout your body and area around you. Feel breathing occurring through your nose, from your naval, top of your head and from the pores of your skin.

3. Observe the natural sensations occurring through the body during the in and out breathe and the energy exchange occurring between the body and environment.

4. If a thought, emotion, sensation diverts your attention. Make a mental note e.g a thought, watch it come into awareness and then disappear. Then come back to observing breathing. You may lose your attention many times, but each time you come back to detached, relaxed awareness it stops unnecessary identification and diversion of attention with thought, emotions ,objects etc.

5. Remain as you are. Natural in the moment awareness of whatever is happening in the body-mind. You don’t have to put your attention anywhere, but just be aware of what is happening at that moment. This may involve watching the web of your thoughts and emotions like a movie, without identifying with them. Remain detached and un-judgmental. Each time you find yourself following a thought, come back to un-associated awareness, by returning to awareness of breathing if necessary.