yogatour

The in-breath and the out-breath are to be seen as two separate things, not just one and the same breath going in and coming out. The meditator should not let the mind follow the breath into the body or outside the body. The meditator should not force or strain himself, but he just has to be calmly mindful and watch the breaths. The meditator may make a mental note when he breathes in and when he breathes out, as ‘in’, ‘out’, ‘in’, ‘out’. Making mental notes, or labeling, is just to help the meditator keep his mind on the object.

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