Sitting and walking are the two basic methods of regulating your body. There is a supplementary aspect which is to exercise for a short period after sitting, even if you only do one sitting per day. The form of exercise is a matter of individual choice, but it should be moderate, such as T'ai Chi 太極 or Yoga.

Regulating the Breath

Regulating the breath is very simple. It's just your natural breathing. Do not try to control your breathing. The breath is used as a way to focus, to concentrate the mind. In other words, we bring the two things ─ regulating the breathing and regulating the mind ─ together.

Regulating the Mind by Counting the Breath

The basic method of regulating the mind is to count one's breath in a repeating cycle of ten breaths. The basic idea is that by concentrating on the simple technique of counting, this leaves the mind with less opportunity for wandering thoughts. Starting with one, mentally (not vocally) count each exhalation until you reach ten, keeping the attention on the counting. After reaching ten, start the cycle over again, starting with one. Do not count during the inhalation, but just keep the mind on the intake of air through the nose. If wandering thoughts occur while counting, just ignore them and continue counting. If wandering thoughts cause you to lose count, or go beyond ten, as soon as you become aware of it, start all over again at one.