Object of Meditation
Owing to one’s resolve, one’s mindfulness will gradually go towards the nostril where the contact of breathing is perceived. This point of contact is very important. This is the sign of in and out breathing. You must establish mindfulness to this point of contact. At all times allow the natural process of in and out breathing to take place. When you breath in, do not follow it to the abdomen with your mind.

At all times, keep your mindfulness to the nostril area. The in breath passes this point, and so does the out breath. Keep your attention to the point of contact of the breathing at the nostril. At that time the perception of breathing begins to develop.

Our main object now is the process of breathing in and out. Our effort should be to be mindful and contemplate this object. It is not necessary to think and contemplate on other objects. The novice will experience other perceptions entering the mind and the process of thinking and pondering about other perceptions taking place, as a result of which there is a diffusion of the mind. An external object will find residence in the mind only if you think about it. So, you must control your thinking by restricting your thinking process only to the breathing function. When you breath in think ‘IN’. When you breathe out, think ‘OUT’ Restrict the thinking to a mere word in this manner. If you can watch without any thinking at all it is even better. There is a pace at which you think too. Harmonise the two. In this way you leave little room for external objects to find residence in the mind. As a result there will arise only the perception of breathing in the mind.