For this meditation, you’ll be focussing on breathing with your abdomen/diaphragm, as opposed to your chest, and breathing in and out on an eleven count.
One way to make sure you’re breathing with your abdomen is to put your attention on the bottom portion of your abdomen and focus on filling that space when you inhale.
While focussing on breathing with your abdomen, you’ll be counting your breath. Inhale for four counts, exhale for seven counts for a total of eleven counts. Remember to do a measured, steady count. There is no bonus for counting fast.
When you exhale try not to just huff out your breath in one count and hold your breath for the remaining six, which is exactly what I used to do. Breathe out steadily, in a controlled manner, over the seven counts.
Audio only (repeats 4 times): four-seven-eleven.m4a
Video (repeats 4 times):