Apologies for we missed question and could not reply to your question promptly.
As regards your problem to observe your breath without controlling it, you should try to maintain a neutral and non-judgmental attitude towards your breath. Simply observe the sensation of the breath as it enters and exits your body.
Pay attention to:
- the sensation of the air moving in and out of your nose or mouth [(touch of the air inside the walls of the nostrils, temperature of the air (incoming air is cool and outgoing air is warm)]
- the rise and fall of your chest or belly, and
- the feeling of your breath throughout your body.
If your mind begins to wander, gently bring it back to the sensation of your breath. With practice, it will become easier to observe your breath without controlling it and you will be able to achieve a deeper state of relaxation and meditation.
Please feel free to write back if you require more clarification. We would be happy to help you getting clarity on the meditation.
