I have heard from many folks, that the process of just observing the breath is too complicated for them. They can’t find a balance between observing and focusing on just breathing..and this is okay. We are all different and there are different methods of applying mindfulness in our daily practice.
Something that I have used for several years, is the counting method. As you sit into your meditation…relax for a moment. Take a few deep breaths, let them out. Become aware of your breathing just like we talked about before. I am breathing in and I am breathing out. Feel the rise and fall of your belly (if you are breathing in your chest, you’re not really breathing).
Once your body has settled down and you are comfortable, start counting with your inhalation and exhalation. As you breath in count 1. As you breath out, count 1 again. Try to take the count up to 10, each number being said twice; once on the inhalation and once on the exhalation. When you reach ten, count backwards, in 9 and out 9 (saying only the number for as long as the breath lasts).
You may notice that you quickly lose count as your mind wanders off. This is okay, it’s just like losing your awareness of your breathing. Start back at 1 and try again, without judgement or frustration. If you think that 10 is too high to start with, try making it to 5 and back down. Eventually this rhythmic breathing and counting will start to calm the body and the mind.
Once you are at a place where you can comfortably count to 10 and back, without losing focus, add 10 more numbers…move to 20. This practice will allow you to relax your mind into single focused concentration for longer and longer periods of time. Eventually you will make it to 100 and back without losing focus. Your body and mind will be quiet and relaxed and you will find that the process of just observing is becoming more and more natural.
This process of counting has you focused on something but not so strongly that thoughts don’t creep in. As you see the thoughts but maintain count, you will realize you are watching without becoming attached to the thought. This is the process of meditative observance.
These simple techniques are lifelong practices that even experienced mediators will use. It’s like the story of how a a student wearing a white belt, applying diligence and hard work, noticed one day his belt was black. Having a black belt doesn’t make you a master, it makes you ready to finally start learning. Now, with time and fading, the black belt becomes white again and the master is ready.
Buddhism, Anxiety and Beginnings 