So as usual,
I'll give you guys three minutes or so to do your six part goals and whatnot.
We start our meditation with a transition to the meditation object.
So I usually keep my eyes open and basically just become aware of everything in peripheral awareness.
We don't need to use attention at all or just lightly let it move within the different senses of hearing,
Seeing,
Feeling.
And the only caveat we have is that we emphasize the senses over thought.
So wide open awareness.
Let everything in,
Nothing's excluded.
Once that's sort of stable,
We count five or ten breaths.
Keep in mind you can literally輸 with just a single stroke of our own.
In step two of the transition,
We become aware of all the sensations or whatever sensations you feel in the body from the head to the toes.
So we're not really,
It's really light focus,
Whatever you feel.
Maybe you feel weight on your sitting bones,
Your spine,
Any coolness or heat on the skin,
Maybe a few breath sensations.
You're not really looking for anything,
You're just noticing what's there.
But without collapsing peripheral awareness or at the expense of peripheral awareness.
And if your eyes are open,
I tend to start looking down towards the body.
You may have noticed that if you go into thought,
Your eyes sort of look up maybe to the left as you think.
So here,
Just kind of downcast,
Look past your nose or through your nose in that direction.
Once that's sort of stable,
You count five or ten breaths.
In step three of our transition,
We focus on the sensations of breathing.
I would suggest from the nose to the navel on the inhalation and from the navel to the nose on the exhalation.
So you're trying to feel the nose at the tip of the nose,
The breath at the tip of the nose and through the nostrils,
Past the palate and the throat,
The chest expanding,
The lungs expanding,
The diaphragm rising and falling.
And again,
In a very light way,
Kind of heavy handed,
Super focused way,
Just so you can sense it.
So we don't collapse peripheral awareness,
Not pushing anything away.
Everything is still functioning here and seeing,
But we're just directing and sustaining attention to the breath.
And once that's stable,
Just count five or ten breaths.
And again,
In a very light way,
Kind of heavy handed,
Super focused way,
Just so you can sense it.
So we don't collapse peripheral awareness,
Not pushing anything away.
And again,
In a very light way,
Kind of heavy handed,
Super focused way,
Just so you can sense it.
So the folks that are struggling with this practice,
You can stay here at this stage,
At this transitional stage as you,
As we move forward.
Just keep focusing on the breath at the nose,
Following it down to the navel and back out.
And transition to the next step.
But if you're not struggling,
We transition to the breath sensations at the tip of the nose.
That is,
We allow the other sensations to go to peripheral awareness and we direct and sustain our attention at the tip of the nose.
And again,
Not a heavy handed way,
Just enough to feel it.
Keep peripheral awareness open.
Feel that you're sensing it enough in content breaths.
And again,
Just keep focusing on the breath at the tip of the nose.
And again,
Just keep focusing on the breath at the tip of the nose.
And so now we'll go step by step through the stages.
So initially,
Again,
Just in an easy way,
We just want to see the beginning and end of the inhalation.
That's all.
Just see it clearly.
As the breath began,
The inhalation began and ended.
You can not at the expense of peripheral awareness.
If the inhalations are clear,
Then we work with the exhalations.
And at that,
The intention to see clearly the beginnings and ends of the exhalations.
And again,
Just keep focusing on the breath at the tip of the nose.
And again,
Just keep focusing on the breath at the tip of the nose.
If the mind wanders into thought,
We're just noticing.
I had ourselves on the back.
I woke up.
That's exactly what I'm supposed to do.
Savor that feeling.
And establish the intention to go back to the breath.
If the mind doesn't wander and the beginnings and ends are clear of the inhalations and exhalations,
Can you see them both clearly,
All of them clear in the same manner,
The same vividness?
Let's try to do that.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
If forgetting or mind wandering occurs and we are clear that it was forgetting and mind wandering that the breath sensations actually did disappear and we just go,
Ah,
Caught myself,
Perfect.
That's what I'm supposed to do.
Pat yourself on the back,
Exactly what I'm supposed to do.
We establish the intention to focus on the sensations of the breath.
To see the beginnings and endings.
The pauses in between.
And if you can see those clearly,
Add a middle sensation.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
