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**zlopikanikanza** · 12-24-2010, 05:15 AM

Hi CyJackX, and welcome

Both counting & visualization are preliminary practises, as you know.

To do counting + visualization + focusing on the sensation at the nose seems alot.

Whilst there is no specific method, generally only one of these methods is practised at one time (although counting + visualization is OK).

A general perspective is these methods are meant to build upon eachother.

For example, if we practise counting, the visualisation or feeling the descending/ascending of the breath should develop naturally in time.

Or if practising counting, the feeling of the breath sensation at the nose should develop naturally in time.

But if we decide to focus on breath sensation at the nose, because this is so focused, counting should not be necessary.

A conflict may arise if we try to maintain the focus at the nose and also visualise descending/ascending. The mind be overloaded here.

The aim of all of these techniques is to develop non-distractedness. If non-distractedness is developed then each technique should be dropped. When each three of these techniques is dropped then the mind will feel the in & out breathing movement & sensation in whatever way and in which ever place that naturally arises.

Please note: There are many counting methods. I like 1 for in-breath, 1 (again) for out-breath,then 2 for next in-breath, then 2 again for next out-breath, etc, up to 10. This makes the mind pay more attention to what it is doing rather than possibly just counting to ten hypnotically or habitually.

But by all means, if you feel it is time, just count the in-breath and stop counting the out-breath.

This is done because the out-breath is very good for both relaxing & letting go. Also, feeling the sensation of the out-breath (through the chest, throat & nose) is generally something naturally easier.

Simply, let the out breath go. When the out-breath is released like this, try to allow the mind sink into, relax with & feel the sensation.

Also, occassionly we can place one hand on our abdomen and another on our chest or throat, to help the mind get in touch with the movt & sensation.

All the best

12-24-2010, 05:15 AM	#5
zlopikanikanza Join Date Oct 2005 Posts 721 Senior Member	Hi CyJackX, and welcome Both counting & visualization are preliminary practises, as you know. To do counting + visualization + focusing on the sensation at the nose seems alot. Whilst there is no specific method, generally only one of these methods is practised at one time (although counting + visualization is OK). A general perspective is these methods are meant to build upon eachother. For example, if we practise counting, the visualisation or feeling the descending/ascending of the breath should develop naturally in time. Or if practising counting, the feeling of the breath sensation at the nose should develop naturally in time. But if we decide to focus on breath sensation at the nose, because this is so focused, counting should not be necessary. A conflict may arise if we try to maintain the focus at the nose and also visualise descending/ascending. The mind be overloaded here. The aim of all of these techniques is to develop non-distractedness. If non-distractedness is developed then each technique should be dropped. When each three of these techniques is dropped then the mind will feel the in & out breathing movement & sensation in whatever way and in which ever place that naturally arises. Please note: There are many counting methods. I like 1 for in-breath, 1 (again) for out-breath,then 2 for next in-breath, then 2 again for next out-breath, etc, up to 10. This makes the mind pay more attention to what it is doing rather than possibly just counting to ten hypnotically or habitually. But by all means, if you feel it is time, just count the in-breath and stop counting the out-breath. This is done because the out-breath is very good for both relaxing & letting go. Also, feeling the sensation of the out-breath (through the chest, throat & nose) is generally something naturally easier. Simply, let the out breath go. When the out-breath is released like this, try to allow the mind sink into, relax with & feel the sensation. Also, occassionly we can place one hand on our abdomen and another on our chest or throat, to help the mind get in touch with the movt & sensation. All the best
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