Watching the breath continuously is a powerful and effective meditation. Watching the breath tremendously increases awareness. As awareness increases, inner awakening happens, and bliss follows.
Total Duration: 35 minutes
Sit in a completely relaxed position. Let your body be completely relaxed.
Step 1: Duration: 5 minutes
Start observing your breath. Start witnessing your breath. Do not increase the length of your breathing. Just witness your normal inhaling and exhaling.
Step 2: Duration: 5 minutes
Next, observe only the breath that goes in. Do not bother
about the outgoing breath. Witness only the breath going in.
Step 3: Duration: 5 minutes
Now witness only the outgoing breath, not bothering about the incoming breath.
Witness with your full awareness only the outgoing breath.
Step 4: Duration: 5 minutes
Now leave everything else and start witnessing only the gap between the incoming and outgoing breath. Be aware of your breath taking the turn. Be aware only of the gap between the incoming breath and outgoing breath.
Step 5: Duration: 5 minutes
Now be aware of the incoming breath, the gap and the outgoing breath. Be aware of all three.
Feel that your whole body is rejuvenated and alive.
You are in a silence that is alive and energizing. You are vibrating with high energy.
Step 6: Duration: 5 minutes
Now witness the gap between the incoming breath and outgoing breath. Be aware
only of the gap. You may feel you are not breathing at all, witness that feeling also.
Step 7: Duration: 5 minutes
Close your eyes and relax. Do not meditate. Just relax. Do not think actively of
anything. Just let your mind settle down.
Relax and come out of the high-energy zone slowly. At the end of the five minutes, open your eyes very slowly.
source: Living Enlightenment