When there is no time for the long meditation

There are times when you can not do long-term technology. Here is a simple but very effective method.

Monitoring of breathing - a technique that you can do anywhere, anytime, even if you have a few spare minutes. You just watch the raising and lowering of the chest or abdomen, the way air enters and leaves. Or try a different version ...

Step 1: Observe the breath
. Close your eyes and start watching your breath. Please observe breath, the way air enters the nostrils and down into the lungs

Step 2:. Watch the gap between inhalation and exhalation
. At the end of the inhalation interval occurs before exhalation begins. This is a very important point. Watch this period

Step 3. Observe the breath
. Now watch the exhalation

Step 4. Observe the period that follows
At the end of the second period of expiration: watch that gap. Do these four steps two or three times. Just watch the respiratory cycle without changing the in any way. Just watch the natural rhythm

Step 5:. Account breaths
. Now consider start: breathe in - count time (do not count the exhalation), breath - two, and so on until ten. When counted to ten, go back to the beginning. If you forget about the observation of breath, you can count to ten and more. Then again start with one

is important to remember two things: a. Observation and the intervals between inhalation and exhalation, especially experience gaps, your deepest center of your being. And the second: keep count, but not more than ten. Then go back to the beginning. Consider only breaths. This exercise is to practice mindfulness. You must be deliberate, otherwise you will begin to count breaths, or continue to count after ten. If you enjoy this meditation, continue to honor. This will give you an incredibly valuable experience.