Basic Breath Meditation

Meditation is not that hard, in fact it is really easy. And most people think that if it is that easy it couldn’t be of any value. Well it is of immense value. If you make meditation, or simply said being aware, part of your daily life it will change you quality of life. Immediately you will notice changes in your behavior and within your thought process. You don’t have to do anything or have to have any special competence. Just be a watcher and watch. Here a basic meditation technique from the Book of Secrets, which describes all 112 meditation techniques, have fun and enjoy!

Watching the Breath
Breath-watching is a method that can be done anywhere, at any time, even if you have only a few minutes available. You can simply watch the rise and fall of your chest or belly as the breath comes in and goes out, or try this version….
Step 1: Watch the In Breath
Close your eyes and start watching your breath. First, the inhalation, from where it enters your nostrils, right down into your lungs.

Step 2: Watch the Gap That Follows
At the end of the inhalation there is gap, before the exhalation starts. It is of immense value. Watch that gap.

Step 3: Watch the Out Breath
Now watch the exhalation.

Step 4: Watch the Gap That Follows
At the end of the exhalation there is a second gap: watch that gap. Do these four steps for two to three times – just watching the breathing cycle, not changing it in anyway, just watching the natural rhythm.

Step 5: Counting In Breaths
Now start counting: Inhalation – count 1 (don’t count the exhalation), inhalation – 2, and so on, up to 10. Then count from 10 back to 1. Sometimes you may forget to watch the breath or you may count beyond 10. Then start again, at 1.

These two things have to be remembered: watching, and particularly the gaps at the top and the bottom. The experience of that gap is you, your innermost core, your being. And second: go on counting, but not more than up to 10; and come back again to 1; and only count the inhalation.

These things help awareness. You have to be aware, otherwise you will start counting the exhalation, or you will go over 10.

If you enjoy this meditation, continue it. It is of immense value.

Book of Secrets and all 112 meditation techniques


4 Comments Add yours

  1. Marty says:

    Counting was always problematic for me and all the other meditators at the Zen center. Counting, math is the highest form of cognition.

    Meditating is the opposite of cognition, it is desirable to enter a no thought space.

    If I count to 40 on this sir, then I need to get to at least 41 or higher next time, no?

    When I stopped counting my breaths my mind emptied.

    I designed a visual model of the breath which made it much easier to meditate


    1. Hello Marty thanks for your reply. I know what you are saying and I understand that counting was problematic for you. I remember when I started meditation 8 years ago this was one of the techniques I felt comfortable with. Because when I started to try to follow my breath I couldn’t get my mind shut up or started to think about the breath. Especially in the beginning it helped me enormously to relax my mind and to start to learn to become aware of the breath.

      As Osho clearly explains in the book of secrets, these 112 techniques are designed so that for every mind there is a technique. Some people find this one very useful others need another technique.

      Thanks again for your reply!

      Liked by 1 person

      1. Marty says:

        If you see where we get lost it is mostly at the pauses

        The end of the inhale and the end of the exhale

        So I designed a
        Model a continuum to connect inhale with exhale and exhale to inhale


Feel free to share your experience or ask any question, we're in this together after all ;)

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