Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, guides three short breathing exercises of three breaths each. He suggests it can be useful to be modest with your meditation, since small steps can be easier.
You’ll be mindful of 3 breaths. Three breath exercises. As you do these mindfulness practices, with a light touch, notice what changes for you.
The first is to simply breathe, consciously, mindfully, 3 times.
And then breathe 3 times and as you exhale, let your exhales be a little bit longer than what you’d normally do. Not so much by pushing the exhale, but by as you get to the end of the exhale, just letting go a little bit more, 3 times letting go with the exhale.
And then to do it again. If your exhales have gotten too long for you, you can make them shorter, but make them a little bit longer than normal, and as you do the next 3 exhales, let go of whatever you’re thinking as you exhale.
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