Five Aids for Mindfulness of Breathing
There are some aids that you can use that can be very helpful when you are trying to get settled. They won't take you all the way to access concentration, but when you first sit down to meditate, you might find that your mind is all over the place. To help you overcome these initial distractions, you can try one of these aids.
The first aid is counting. Traditionally you count one on the in-breath, one on the out-breath. Two on the in-breath, two on the out-breath, up to ten. If you get to ten, go back to one. If you get lost, go back to one. That will work, but an even more effective way of counting is to count the gap between the out-breath and the next in-breath. You breathe in, you breathe out, one. Breathe in, breathe out, two. Think of tossing the number in the gap. Most people find they are more likely to get lost on the out-breath. The air goes out and so do you. If you are really going to be fully present to toss the number right in that gap, you've got to be paying careful attention. And you should count only up to eight. It's easy to go on automatic from one to ten and then back to one. Eight is an unaccustomed stopping place, thus you have to pay more careful attention. So count only up to eight. If you get to eight, go back to one. If you get lost, go back to one. There are no prizes for getting to eight. If you get lost, it's no big deal. If you're not sure, just go back to one – it doesn't matter. You want to make sure to get the number in the gap, not at the end of the out-breath. You'll find that as you begin to lose your focus, you'll start counting the end of the out-breath, rather than the gap. If you notice that, no big deal, just pay more careful attention and toss the next number in the gap.
The second possible aid is helpful if you are very visual. You can visualize an ocean wave coming in on the in-breath and then going out on the out-breath. Another wave coming in on the next in-breath, going out on the out-breath. Some people find this works to quiet the distractions for them.
A third aid is to use a word, or a pair of words. If you use a single word, it should have two syllables like the traditional "buddho." So think "bud" on the in-breath, "dho" on the out-breath. "Bud", "dho"; "Bud", "dho." Another possibility is to use two one syllable words. You could breathe in "peace" and breath out "love" – "Peace", "Love." It doesn't matter what word or words you use, just use whatever seems appropriate to you.
The fourth possibility is to look at the details of the breath. Can you pick out the beginning of the in-breath, middle of the in-breath, end of the in-breath, the gap, the beginning of the out-breath, middle of the out-breath, end of the out-breath, the gap? Don't try to name all these parts, it goes far to fast for that. Just notice them.
The fifth aid is the one from the suttas where mindfulness of breathing is discussed.3 That aid is to notice the long breaths and the shorts breaths. Pay attention to each in-breath and notice if the current one is longer than average or shorter than average. Do the same for each out-breath. You can also pay attention to see if every long in-breath is always followed by a long out-breath – and the same for short in- & out-breaths.
These are the possible aids: counting the gaps between the out- and the in-breaths up to eight; a visualization like an ocean wave; a word or pair of words like "Bud-dho" or "Peace" & "Love;" noticing the details – beginning, middle, end, gap, beginning, middle, end, gap – and noticing the relative lengths of each in- & out-breath. They can help get you to the point where you're not becoming distracted. But this is not yet access concentration. Let go of the aid – stop the counting, stop the visualization, stop the word, stop really looking at the parts of the breath, stop working to notice the lengths of the breaths – and just be with the breath. When you do, it's going to feel like you have regressed because you'll likely start becoming distracted again. It's okay, just keep relaxing & coming back to the breath and eventually you'll settle in again, knowing each and every in-breath & out-breath. When you are knowing every in-breath & out-breath, and you're not getting distracted and you're not using an aid, that's access concentration.
In summary, sit in a comfortable, upright posture that you can maintain for the length of the sitting. Put your attention on the breathing by noticing the tactile sensations associated with it. Pay attention at the nostrils if possible, or the belly, or the chest. You can use one of the aids. When you get distracted, which is no big deal, label the distraction and then intentionally relax. Bring your attention back to the tactile sensations of breathing. Repeat until you feel settled. If you're still using an aid, drop the aid, repeat until you feel settled without the aid; then you're at access concentration. Then stay at access concentration for five, ten, fifteen minutes, if you want to enter the jhānas.