“When people say focus on your breath breathing in breathing out, is it okay to narrate ‘breathe in, breathe out’ or am I supposed to focus on the way my lungs and throat feel when I’m breathing?
Do I try to focus on the feeling Instead of saying the words to myself to distract myself from thoughts that might be trying to come through?”
Saying words that help you to relax and be calm can be a useful way to begin meditating.
You can use ‘breathe in, breathe out’ if that’s what works for you.
Once you have calmed down, feel relaxed and are meditating you no longer need to continue repeating those words.
The thoughts that are trying to come through are important.
Allow them to come through and pay attention to them, there is a reason why they are trying to come through.
Edwin Leo 