Five ordinary breaths, then a few more
Let the natural breath be a simple place to return.
Foundation editorial draft · Updated 2026-10-16
When to try it
At an ordinary pause when you would like a concrete introduction to attention.
Five minutes
Find a supported posture and feel the contact of your body with the chair or floor.
Notice where natural breathing is easiest to feel. Do not hold, deepen, or pace it.
When you notice wandering, return to one breath. You do not need to finish or suppress the thought.
Include sounds and bodily contact. Let breathing belong within a wider field of experience.
Look around, move comfortably, and return to the day.
What not to expect
Perfect concentration, a blank mind, or a guaranteed change in mood.
Make it workable
If attention to breathing is uncomfortable, attend to sounds or the feeling of your hands instead.