I created this model because counting my breaths never worked for me or anyone else at the Zen center except the monk.

I am visual and this helps me.

realize the breath has four distinct parts.  Inhale,,,,,,pause,,,,,,exhale,,,,,,,,pause.

we start at lower right hand corner and travel upwards  with an inhale.

feel the cooler air enter your nostrils, be with the inhale, be inside your nostrils, focus

then feel the pause, make it a firm pause, do not let exhaust seep out.  Hold that pause, feel the pressure inside your lungs.

notice any body sensation or agitation.  The two,pause are like suspended animation, the body is at a complete rest.

it is the best time to sense, to explore our inner world.

then we start the exhale.

picture a balloon we just inflated.  It tak3s energy to inflate that balloon.  It takes little energy to let the air our ofmthe ballooon, just like the exhale.

slow the exhale, extended the duration of the exhale.  This calms the body more and more.

the last pause is different than the first pause.  Nothing to hold back, our body is at rest.

focus intently on the pauses, they are the doors to the other side of the brain.

next I use my listening skills to prevent thoughts from entering my consciousness.

i pick a sound in the room then gravitate to the lowest decibel level in the room.

so I use my senses to build my focus.

we start out with five breaths.  Start slow and practice

netter to perfect one breaths focus than sit for hours.

start small, and make this fun or at least know this will give you the most power over your life than any other thing you can do