A meditation teacher started a class by saying “It’s all in your mind.” He gave a wonderful story to illustrate his point. I will relate the story as follows:
Two monks heard a lecture on meditation and distractions. Their teacher told them that since contact with a woman was a big distraction, they should avoid it at all cost.
After listening to the lecture, as the two monks were walking towards the meditation hall, they came across a brook. Because of heavy rains, the water in the brook was rushing with great speed. Just then they saw a beautiful woman sitting next to the brook. Since she was apprehensive of slipping and falling in the rapid water, she asked for their help to cross the brook. Though the first monk ignored her plea, the second offered his hand by picking her up. After taking her across, he put her down on the ground and walked away as if nothing had happened.
The first monk, who had been watching this episode, said in amazement to the second monk, “You did not follow the teacher’s advice. We were forbidden to touch a woman. You disobeyed him. You are surely going to be distracted in your meditation. You should have left the woman alone.” While the first monk kept on jabbering about the woman, the second ignored it and kept on walking. When they arrived at the meditation hall, the monk who had helped the woman turned to the first monk and said, “Listen my fellow, I helped the woman and left her behind on the other side of the brook while it seems that you are still carrying her in your head.”
Breathing exercise
Cross your legs and sit in an easy posture with back, neck and head straight up. Open your left hand and rest it on your left knee. Put your right-hand thumb on your little finger. Place the middle three fingers of the right hand flat on your forehead. Release the little finger and the thumb. Close the nostril nearest to the thumb. Breathe in from the open nostril for a count of eight. Retain the air in the lungs for a count of eight. Close the nostril with the little finger. Open the other nostril by lifting the right thumb. Now breathe out from the open nostril for a count of eight. Repeat this exercise three times and then resume normal breathing.
For the beginners, it is suggested that you follow this procedure five times at one sitting. Increase it to 10 times after a few weeks of practice. You can also do this exercise while sitting in a chair in your workplace, or a plane, or a bus or a train. Other breathing exercises are variations on this basic exercise.