[KingMob]

I can give you basic instructions based on what I've been given at Fire Lotus Zendo and Insight Meditation Society:

Sit, get comfy, and calm down. Relax your eyes, your jaw, your shoulders, and anywhere you're carrying tension.

WHen you're settled, focus on your breathing, pick one spot (belly, nostrils, nose, etc) and count each breath in your mind. Try to count softly; you want to pay attention to your breathing, not your counting. Start at 1 and go to 10. When/if you reach 10, start over again from 1.

When you find yourself distracted by a thought (and you will), that's normal. Just acknowledge the thought, and start counting again from 1.

Get curious about your breath. Is it hard or soft, fast or slow, dry or wet, smooth or ragged? Notice the pauses at the ends of the inhale and exhale: what's it like? What are the parts in-between like as it comes and goes?

If you find the counting helpful, stick with it. If you find the counting too distracting, just try to pay attention to the breath without it.

Lastly, don't worry too much if your mind is bouncing around like a monkey on a sugar rush; that's pretty normal. Most of the practice of meditation is continually coming back to the present moment, not attaining blissful thought-free emptiness (which is quite rare, even on retreat).

Good luck

[MichaelGG]

Thanks. I find that when I focus on counting my breaths, I immediately start visualising the numbers. They get painted. Or flipped around in 3D. If I pay attention to breath, then it, too, takes on all sorts of stuff. A whistle-type breath might make me see a cliff with wind blowing by it, and then that'll trigger memories. I can't seem to get passed even 3.

[seren]

This is expected, if you are freeing some of your attention and focusing on your breathing, intrusive thoughts will likely arise. Don't get discouraged or angry about your lack of attention, just refocus "gently" on the breathing. And just keep going. With some practice, it becomes easier to stay on the breathing. The goal is not suppress or ignore those intrusive though anyway.

[KingMob]

In theory, anything can be the subject of attention. But at least at first, it's best to practice sticking with one thing, to build your focus.

As a pragmatic matter, if the counting is distracting, try paying attention to the breath without it.

Likewise, if the breath itself is problematic (something I'vep ersonally wrestled with), try another anchor: full-body awareness, or just listening.

[thucydides]

Great introduction!

My favorite book for beginners is Philip Kapleau's Three Pillars of Zen. The author was a Zen teacher for many years and helped steer me in the right direction.

[KingMob]

That's a great book!

[tripzilch]

I do this every morning for 23 minutes. Except I'm a computer programmer so I do start my counting at zero.

After one or two counts to ten (but starting over whenever I'm distracted) (which happens a lot), I usually stop the counting and just focus on my breathing, which I find more relaxing.