You typically stay with the experience of the breath as it touches the body in a single spot, such as the tip of the nose as it moves in and out, or the rise and fall of the chest, or the in-and-out movement of the belly, or the feeling of the breath in the whole body. There are many ways to follow the breath, including counting, noticing its speed, and making mental notes of what is happening, using labels such as “in” and “out” or “rising” and “falling.” You can also learn to stay with the breath by coupling a word with each breath. Some
