in – out, deep – slow
Mindfulness is always mindfulness of something. In Plum Village, mindfulness practice begins with mindfulness of our breath and our steps. It is very simple, but very deep.
As we breathe in, we simply become aware that we are breathing in, and as we breathe out, we become aware that we are breathing out. It can be very relaxing and pleasant to follow our breathing flow naturally in and out of our body. We may choose follow our breathing at our belly or at our nostrils. As the air enters our body, we can feel it refreshing every cell. And as the air leaves our body, we can gently relax any tension we find.
Following our in-breath and out-breath brings us back to the present moment. We arrive in our body in the here and the now.
Our breathing is a stable solid ground that is always there for us to take refuge in. Whenever we are carried away by regret about something that has happened, or swept away in our fears or anxiety in the future, we can return to our breathing, and re-establish ourselves in the present moment.
We don’t need to control the breath in any way. We simply encounter it, just as it is. It may be long or short, deep or shallow. With the gentle energy of mindfulness, it will naturally become slower and deeper.
Source: plumvillage.org