Buddhist Meditation Breathing part2

To get acquainted with the bases or focal points of the mind or the spots of the breath and centre your awareness on which one seems most comfortable. These bases are the tip of the nose, the base of the throat, the breastbone (the tip of the sternum), the navel (or a point just above it).

Most people will feel the breath striking at the tip of the nose and should take that point as the outer end. (In people with flat or upturned nose, the breath will strike on the edge of the upper lip, and they should take that as the external end.) Now you will have both outer and inner end points by fixing one point at the tip of the nose and the other at the navel. Here make your mind just like something, which chases after or stalks the breathing, unwilling to part with it even for a moment, following every breath for as long as you meditate. This is the first step of our practice.

Earlier I said that we start meditation breathing as long as possible, strong, vigorous, and rough as possible many times from the time we start. Do so in order to find the end points and track the breath follows between them. Once the mind can catch and fix the breathing in and out, constantly being aware of how the breath touches and flows, where it ends, then how it turns back either inside or outside you can gradually relax the breathing until it becomes normal no longer forcing or pushing it in any way. Be careful: don't force or control it at all! Still fixes on the breathing at the whole time, as it did earlier with rough and strong breathing.

Don't try to force the breath or put yourself into a trance. Breathe freely and naturally. Let the mind be at ease with the breath but not to the point where it slips away. Spread your awareness and your sense of conscious feeling throughout the entire body. Coordinate the breath sensations throughout the body, letting them flow together comfortably, keeping your awareness as broad as possible.
Buddhist Meditation