The breath-watching exercise is done with closed eyes. It begins with attentively noting the upward and downward movements of the abdomen as breath passes in and out of the body. The rate of this passing must not be quickened nor itself deepened specially for this exercise but should be the usual one. Otherwise fatigue will be induced and the meditation obstructed. Aim at making a perfectly clear mental picture of the regular rise and fall in abdomen and breathing. Continue with this patiently and unwaveringly throughout the time of exercising. It is important to become fully aware of what has happened each time the mind wanders from the objective set before it, and after that to pull the mind forcibly back to this objective. Once he is familiar with and practised in this method of achieving concentration, the aspirant will find it very easy and very simple to do.
-- Notebooks Category 4: Elementary Meditation > Chapter 2 : Place and Condition > # 248
