After the preliminaries, concentrate on
the tip of your nose, and feel the breath going in and out.
To help your
concentration, you can count every out-breath as one, and count from 1 to 10.
When you arrived at 10, simply start at 1 again. All the attention is with the
feeling of the nose and the counting, nothing more, nothing less. Regularly
check yourself if you are still concentrated, do not get angry when distracted,
simply return to counting from 1. Just before the end of the session, release
the concentration on the counting and the tip of your nose, and simply be aware
of how you feel for a minute or so. Then dedicate the positive energy of the
session to whichever goal you like, use for example above prayers.