Let's get ready for practice.
Sit comfortably,
Half lotus,
Full lotus,
Or just on a chair,
On any firm or semi-firm surface.
Keep your back straight,
Tilt your chest slightly forward.
Throughout the practice,
Try to maintain your posture still,
Let your body rest on your side bones,
Keeping your posture upright but relaxed.
Allow the weight to settle naturally into your hips.
Lock in your posture and maintain it for the entire 15 minutes.
Now,
Close your eyes and focus all attention under the nostrils at the upper lip.
Try to notice any subtle sensation arising from the contact of the air with the skin right at the entrance to the nostrils.
It can be any sensation,
Even the faintest one.
Observe objectively,
From a neutral perspective.
Notice how the breath naturally flows in,
The breath comes in,
The breath goes out.
Allow it to be,
Don't change it.
Let it unfold as it wishes to,
In its natural,
Effortless state.
Maintain stillness in your posture throughout,
And in the same way,
Keep your body relaxed.
Try to notice any subtle sensation arising from the contact of the air with the skin right at the entrance to the nostrils.
It can be any sensation,
Even the faintest one.
During the inhalation,
What sensation is felt under the nostrils?
During the exhalation,
What sensation is felt under the nostrils?
Try to notice any subtle sensations there.
It could be any kind of sensation.
Just try to catch them.
Continue to maintain your posture.
Continue to keep the back straight,
Remaining 100% still.
If the mind feels overly agitated,
Drifting into thoughts about this or that,
Grasping at each thought,
Unwinding them,
Thinking further on them,
Simply notice.
Here is the mind wandering in thoughts.
Gently guide your attention back to the nostrils,
Focusing on the natural,
Effortless breath,
Observing how it enters and how it leaves.
This is how concentration develops.
This is how concentration develops.
This is how concentration develops.
Now,
Let's finish the practice.
Take a moment to thank yourself for the time and effort you've invested in cultivating a more mindful,
Peaceful state of mind,
And set an intention for a kind,
Benevolent attitude toward yourself and those around you.
Throughout the day,
Try to remember your inhalation and exhalation more and more often.
This is how awareness of breathing develops.
This is how the remembrance of breathing develops,
Keeping the breath in mind.
Congratulations!
Dear Soul,
You've just completed your ninth meditation.
As part of your personal development journey and to deepen your understanding of the technique,
We encourage you to listen to all available audio recordings throughout the day,
Before and after your evening practice.
That's all for now.
When you're ready,
Move on to the next audio recording.
