Luminous Dharma

The breath counting method

Building capacity for calm and quiet with the count, increasingly resting in silence.

Simple

  • Set the body in a safe, relaxed, balanced and alert posture that is aligned with gravity.
  • Patiently observe breathing.
  • When inhalations take place, observe in silence, when each exhalation has begun, count out-loud to 10 over the outbreath.
  • Let thoughts pass by without reacting or responding, returning to the method if the mind wanders
  • If 10 or more breath cycles in a row go by without mind wandering, drop the counting and simply rest and notice from silence as breathing in and out occurs.

Detailed

  • Set the body in a safe, relaxed, balanced and alert posture that is aligned with gravity.
    • The chin should be lowered to open the area where the neck meets the base of the skull. The chest should be gently kept forward.
  • Patiently observe breathing.
    • If the posture is correct, the lower abdomen should naturally fill during the inhale, and empty during the exhalation.
  • When inhalations take place, observe in silence, when each exhalation has begun, gently count out-loud to 10 over the outbreath.
    • The count can be done audibly or as a quiet whisper, but is best engaged with the breath as when one speaks.
    • If the outbreath ends before 10 is reached, simply drop the count at that moment. If the outbreath goes longer than 10, just fall into silence once 10 is reached.
  • Stay on the method. When thoughts arise, let them pass by without reacting or responding in any way, returning to the method if the mind wanders.
  • If 10 or more breath cycles in a row go by without mind wandering, try dropping the counting and notice from silence as breathing in and out occurs.
    • The breathing may grow increasingly subtle, with the diaphragm moving less and less. Just remain relaxed and experience.
  • Directly experience and rest in silence and non-interference, patiently observing whatever plays out.
    • As needed return to the counting on the outbreath if more stability is needed.
  • Perform a gentle self-massage at the conclusion of the practice, working from the head down to the feet.
Luminous Dharma