Practice Building Concentration this way
Boxed breath model: inhale, pause, exhale, pause, 4 sides
Each phase of the breath is equal using this model
Start with three breaths.
Keep constant contact with each inhale, pause, exhale and pause for three slow breaths.
Set aside 15 minutes a day to increase your focus powers.
It develops like a muscle reacts to weight training.
Devote time everyday to practice and you will improve.
Make a game out of it, have a reward at the end of each week.
Keep a journal and chart your improvement.
When you can stay in constant contact for 3 breaths, expand the goal to 5 breaths.
By the time we reach 10 breaths our concentration powers will heighten the meditative sits
Being able to steady the mind, allows us to meditate at a deeper level.
Build concentration first, then the power of meditation can be enjoyed.
Start at right lower corner and move with the arrows. Keep constant contact for 3 breaths
We can vary the pauses, lengthen or shorten their duration. It is like a sheet of music, a rhythmic smooth flow of inhales, exhales with pauses connecting the breath as a continuum.