Sometimes when I try to meditate on my breathing, my attention jumps between how breathing causes movement in my belly, movement in my chest, and other movements and sensations. I can't seem to settle my focus anywhere. And then I can't help but try to control my breath. I know that, ideally, I just let the breath happen naturally while I observe it. But I can't help trying to control it. In particular, I can't help trying to breathe more slowly and deeply because this seems more "spiritual". All this control and wandering attention prevents me from getting into a rewarding, deep concentration on my breath.
What can I do at a time like this? I often find that it helps to focus on the breath coming in and out of my nose. Make that the primary focus of my breathing meditation. If my attention shifts to chest or belly, gently return to the nose. I find that this makes me less judgmental about HOW I'm breathing. If I just feel the air enter and leave the tip of my nose, I'm not overlerly concerned with whether I'm "doing it right". I'm more inclined to breathe naturally. I'll still feel the breath in my lungs and diaphragm but I let the feelings in my nose take center stage. I find this so much easier that I can do it not only during focused meditation but also when doing other things like driving to work or walking the dogs.
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