Perfect Breathing

Watching the Breath

This breath-based meditation is a simple, soothing and effective way to quiet your mind and body, relax and rejuvenate. It’s like taking a short, refreshing vacation.


Your breath can be the simplest of all meditations. Regardless of your spiritual inclinations or experience, watching the breath is a simple, soothing, and effective way to quiet your mind and body, and take a short, refreshing vacation.

To begin, make sure you are comfortable (sitting or lying down), close your eyes and focus your attention between your eyes. Take a few deep, slow breaths and then begin watching your breath. It may be helpful to imagine you are watching someone else breath as we did in Chapter Three. Notice when you inhale, and notice when you exhale. Don’t judge your breathing or try to manage or manipulate it. Just watch. If you find that your mind has wandered (as it most certainly will), just bring it gently back to watching your breath.

Even a few minutes of this exercise is extremely relaxing and rejuvenating.