If you pay attention to your breath, you’ll find that it’s a lot more helpful than you might have imagined. If you breathe in a comfortable way, it helps to erase stress diseases and it’s calming to the mind.

"Think thoughts of goodwill [mettā] — goodwill for yourself, goodwill for all the people around you, for all the living beings everywhere. May we all find true happiness. And then focus on your breath. Know when the breath is coming in, know when it’s going out. Stay with the sensation of the breathing as consistently as you can all the way through the in-breath, all the way through the out. Don’t let any distractions pull you away. If you find that you are pulled away, just drop whatever the distraction is and come back to the breath. Each time you come back, notice: Is the breath as comfortable as it could be? Could it be more comfortable? Would slower breathing be better, or faster? Deeper or more shallow? Longer or shorter? You can experiment to see what kind of breathing feels best for the body right now.

You’re not just tying the mind down to the present moment. You’re exploring the present moment, you’re learning about it. Because here it is: this breath. It’s been coming in and going out ever since you were born. Have you gotten the most out of it? If it’s left unattended, it simply keeps you alive. But if you pay attention to it, you’ll find that it’s a lot more helpful than you might have imagined. If you breathe in a comfortable way, it helps to erase stress diseases and it’s calming to the mind."

~ Thanissaro Bhikkhu "Five Strengths"

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