Mindfulness of Breath
WHILE THERE ARE MANY variations of this practice, this simple version is common to many Buddhist traditions and is a mainstay of the secular mindfulness movement. It is a foundation of the path to enlightenment and offers immediate benefits to our health, happiness, and well-being.
Sit cross-legged on a meditation cushion or on a straight-backed chair. The important thing is to be upright, grounded, and relaxed. With your eyes open, let your gaze rest comfortably as you look slightly downward about six inches in front of you. Place your attention continuously on each in-breath and outbreath, while also remaining aware of the environment around you.
Gently note when you have been distracted by thoughts, without criticizing yourself, and return your attention to the breath. In this practice, thoughts are not judged as good or bad. You simply acknowledge them and return to the breath.
Mixing Mind and Space
This is mindfulness of breath with a Vajrayana flavor. It is attributed to Gampopa, a founder of the Kagyu lineage, and was the main meditation practice taught in the West by Chögyam Trungpa Rinpoche. It combines mindfulness or concentration with the open awareness of such practices as Dzogchen and shikantaza.
Place your attention on the out-breath as in the previous practice. Let your attention go out with the breath and dissolve into the space around you. Rest your mind in that open space or gap without placing your attention on the in-breath.
Place your attention again on the next out-breath, following it out and mixing your
