- Locate attention (Inside your head).
- Drop your attention in your lower abdomen, below the navel, inside of your abdomen is a space or spot (size of quarter) is where breath and attention meet. Breathe normally.
- When an intrusion pops up (thoughts, emotions, physical body discomfort), notice them intrusions and shift your attention back to the lower-abdomen/below-navel spot and breathe normally.
- Keep dropping your attention in that lower-abdomen/below-navel spot.
That point of this mediation is not how fast or slow your breath!
Just keep dropping your attention into your lower-abdomen/below-navel spot! The end result of this would be "mushin" meaning the no-thought state. The purpose of this meditation is an emptying exercise.
Source: Helen Palmer