Find a comfortable sitting position,
One that you can maintain without moving the body.
So the spine is tall,
The knees are lower than the hips,
Your body is relaxed,
Your breath is relaxed.
Close your eyes and find your space in your position.
Take a few moments to settle.
There might be some unconscious movements in the body.
Just observe those and see if you can release the movement.
Try to remain still.
Begin to notice your breath.
Using Anupana for a few minutes,
Noticing the incoming breath and the sensation of where you feel the breath coming into the body.
Notice if you feel the sensation on your nostrils,
One or both.
Just notice where you feel the breath arriving into the body.
Allow your mind to focus on your breath,
Your natural breath.
And keep refocusing your mind only on the breath.
Notice the outgoing breath,
Noticing where you feel the sensation of the breath leaving the body.
Noticing it on your nostrils or your upper lip.
Simply be aware of the outgoing breath,
Feeling that sensation as it leaves the body.
And then be aware of both the incoming breath and the outgoing breath.
Noticing sensation,
Both coming in and leaving.
You might just feel your breath entering the body through one nostril or both.
You'll feel the breath moving up the nose,
Down the back of the throat,
Softly entering the lungs.
Then notice how it leaves the lungs,
Moves back up the throat,
Down the nose,
Feeling it in your nostrils,
Perhaps your upper lip.
Just be aware.
Don't try to change anything.
Just notice,
Recognise the sensations of the breath coming in and the breath coming out.
Just a natural organic feeling.
With your next exhale,
See if you can feel the sensation of the breath on this small triangle of skin,
Just below the nostrils and above the top lip.
Focus your attention here.
Notice what sensation arises in this area.
Be aware of the sensation.
As you exhale,
You might just feel the breath brushing around this area of skin just below the nostrils.
Notice that.
It may be a very subtle sensation of soft breath.
You might notice a slight warmth around the upper lip.
Now begin to notice or inspect a little deeper what sensation you're feeling around this area.
So it might begin with simply feeling the breath just below the nostrils and above the top lip.
As you inspect a little longer or search a little deeper,
You might feel different sensations.
You might feel heat or cool.
You might feel a dryness or slight moisture.
You might even feel a slight tickling sensation.
Keep your mind focused on the upper lip,
Just below the nostrils.
And if your mind wanders,
Don't be concerned.
Don't judge yourself for having a thought.
Just gently lead your mind back to noticing the breath,
Noticing the sensation around your upper lip.
Whatever sensation arises is as it is.
Whatever sensation arises has the same characteristic.
Whatever arises passes.
So at one point you might feel simple breath or then you might feel the temperature.
You might feel a tickling sensation or even a tingling sensation.
Look a little deeper.
You might feel even a pulsating sensation or even a vibration.
Keep looking.
If after a while you really feel no sensation at all,
Go back to observing your breath.
Just noticing the incoming breath,
Observing the outgoing breath.
Notice where you feel it coming in.
Notice where you feel it going out.
Notice where you feel it going out.
If you can feel sensations of the breath,
Have another look.
See if you can feel some sensation on this small triangle of skin just below the nostrils and above the top lip.
What is that sensation?
Perhaps it is just the breath.
Is it something different?
Keep looking.
Can you feel a sensation?
Can you feel a tingling?
Can you feel a pulsation?
Any sensation,
Any sensation and every sensation is absolutely right.
All sensations have the same characteristic.
Whatever arises,
Passes.
Notice that.
Notice how your sensation may change.
You might feel very subtle sensations.
The air,
The breath,
Some warmth.
Or you might feel slightly stronger sensations.
Tickling,
Tingling,
Pulsating,
Vibrating.
It does not matter what sensation you feel,
Everything that arises passes.
Be with this observation just for a little while longer.
Stay Joyful.
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