The Wisdom of No Escape: How to love yourself and your world

by Pema Chödrön

You may have wondered why we are mindful of our out-breath and only our out-breath. Why don’t we pay attention to the out-breath and the in-breath? There are other excellent techniques that instruct the meditator to be mindful of the breath going out and mindful of the breath coming in. That definitely sharpens the mind and brings a sense of one-pointed, continuous mindfulness, with no break in it. But in this meditation technique, we are with the out-breath; there’s no particular instruction about what to do until the next out-breath. Inherent in this technique is the ability to let go at the end of the out-breath, to open at the end of the out-breath, because for a moment there’s actually no instruction about what to do. There’s a possibility of what Rinpoche used to call ‘gap’ at the end of the out-breath: you’re mindful of your breath as it goes out, and then there’s a pause as the breath comes in. It’s as if you … pause. It doesn’t help at all to say, ‘Don’t be mindful of the in-breath’ – that’s like saying, ‘Don’t think of a pink elephant.’ When you’re told not to be mindful of something, it becomes an obsession. Nevertheless, the mindfulness is on the out-breath, and there’s some sense of just waiting for the next out-breath, a sense of no project. One could just let go at the end of the out-breath. Breath goes out and dissolves, and there could be some sense of letting go completely. Nothing to hold on to until the next out-breath.