Q&A on the Contemplative Practice of the Four Establishments of Mindfulness 20

Question: When first beginning to observe the breath, the breathing is rather shallow and there are many wandering thoughts. What should one do? 

Answer: If the breathing is not harmonized and there are many wandering thoughts, do deep breathing, drawing the breath down to the dantian as much as possible. Once the breath becomes long, the body will be regulated and the wandering thoughts will diminish. When doing deep breathing, inhale slowly and fully, letting the belly gradually swell. After inhaling to fullness, pause for a moment, then exhale. After exhaling completely, the belly is deflated; pause again for a moment, then breathe out once more. In this way, through each inhalation and exhalation, the breath will be lengthened. Guide the breath like this a few times, and thereafter breathe normally and naturally. During deep breathing, the breath passes through the various organs, expelling blockages, and incidentally opens up the Conception Vessel (Ren meridian). In this way, even when you are no longer doing deep breathing, the breath will gradually become longer and reach the dantian, and wandering thoughts will decrease accordingly. The deep breathing method is quite effective for counteracting wandering thoughts. 

You can also use the deep-breathing recollection of the Buddha (buddhānusmṛti) method to harmonize the breath and counteract afflictions and wandering thoughts. While doing deep breathing, recite the Buddha's name: after inhaling to fullness and pausing for a moment, while exhaling, use a nasal tone or a deep chest tone to slowly recite the two syllables "A-mi." The greater the vibration of the sound flow, the better. This will open up the five viscera and six bowels. Then, when inhaling and exhaling again, recite the two syllables "Tuo-fo" while exhaling. After reciting a few times, the breath will be well regulated. When the mind is focused on the breathing and the recitation of the Buddha's name, the power of meditative concentration (samādhi) increases. This method can be used at the beginning of every sitting meditation session. When the air is relatively fresh, you can do some deep breathing; then the dantian breath can be aroused, the breath becomes long, the body is healthy, wandering thoughts are few, and abdominal breathing is naturally accomplished.