As an alternative to following your breath, especially when you want to calm your mind before turning to the practice of mindfulness, you can experiment with the time honored Zen technique of concentrating on a particular part of your body. Try placing your mind in the palm of your hand, if your hands are folded in Zen mudra, or on your belly, at a point about 2 inches below your navel (known as the hara in Japanese). After you practice this approach for a period of time and your attention stabilizes, you can expand your focus to include your whole body, maintaining the same level of Zen-style concentration.
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