Mindfulness of Breathing for beginners

1. Be aware of your breath clearly. (e.g. know breathing in while breathing in. know breathing out while breathing out.)
2. Be aware of your breath in-depth (e.g. the two qualities of your breath).
3. Be aware of your breath and the body.
4. Be aware of your breath while calming the whole body.

Practice with Training Wheels (optional)
Self-guiding and labeling techniques are like training wheels in children’s bicycles and can be useful for beginners. You will eventually no longer need them as you make progress.

Self-Guiding
You can mentally guide your practice with phrases.
1. “I know breathing in. I know breathing out”
2. “I know breathing in long. I know breathing out long.” (or short)
3. “Breathing in, experiencing the whole body. …”
4. “Breathing in, calming the whole body. …”

Labeling

You can mentally label your experience with a word or phrases.
1. “breathing in. breathing out”
2. “breathing in long. breathing out long” (or short)
3. “Breathing in, whole body. …”
4. “Breathing in, calming (the whole body). …”

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