OSHO on Watching the Breath meditation

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 technique.

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.” - Osho