One way to acquire sub-conscious control and conscious integration, is to really become aware of your breathing, without controlling it. If you allow your sub-conscious mind to control your breathing for you, but at the same time become
conscious of the breathing without trying to control it consciously, you can achieve an integration of sub-conscious and conscious aspects. This gives you a key to all sub-conscious and conscious activities. And through the passive concentration necessary to bridge these aspects, the conscious mind becomes still, quiet, free from the constant internal noise and reaction to external stimuli which prevent/block the reflection of Universal Consciousness.
Sit with your spine erect, and begin to “watch” your body breathe; just be aware of your breathing. That’s all there is to it. At first, until your concentration develops, your mind will wander all over the place. As soon as you realize that your mind has wandered, bring it right back to watching your breath, don’t waste energy reprimanding yourself for not maintaining concentration, that just gives more energy to the selfish separate self (and that’s what it wants—-to keep you from get-ting control). Frustration is the ally of the separate self.
Bringing yourself back to the object of concentration immediately upon recognizing that you’ve wandered off, applies to all concentration/meditation techniques.