The practice
Decide before you begin whether you will attend to the inner meeting point or the outer one. Then use only that one for the whole sitting. When the breath turns at your chosen end, be there. When it turns at the other end, let it pass unattended. One place, every cycle.
What it works on
Watching both turns divides the attention. This dharana halves the work by asking for a single appointment kept repeatedly, which is often the difference between a practice that settles and one that stays effortful.
Notes
- The outer point — the turn after the out-breath — is usually the easier of the two to start with.
Practise gently
Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.