GONG In this exercise,
Resolve to keep your attention on the breath.
If your attention wanders,
Gently return to the breathing.
Begin by sitting comfortably with eyes closed.
Settle into this present moment and simply be accepting whatever sensations,
Sounds,
Thoughts or emotions arise in awareness.
Now bring your attention to the breath.
Simply notice the breath as it comes in,
As it goes out,
Without trying to control it in any way.
Notice how the breath moves in and out automatically,
Effortlessly.
Now bring your attention to the breath.
The mind will wander away from the breath and that's fine.
A wandering mind is necessary for this technique to work.
Without a wandering mind,
We cannot train our attention any more than a weightlifter can grow muscle without the resistance and pull of gravity.
For this technique you can be as matter-of-fact and as indifferent about mind wandering as you are about gravity.
When you notice that you're no longer observing the breath,
Easily and gently bring your attention back to it.
When you notice that you're no longer observing the breath,
Easily and gently bring your attention back to it.
Now bring your attention to the entrance of the nostrils.
To help you locate where you feel the touch sensation of the breath most distinctly,
Inhale deeply and force the air out through the nostrils.
Wherever you feel the sensation most vividly is the place to pin your attention for the balance of the meditation period.
Feel the sensation of the breath as it flows in and out of your nostrils at the tip of your nose.
Feel the beginning,
The middle and the end of every in-breath and the beginning,
The middle and the end of every out-breath.
Remain present with the pauses in between breaths.
If the breath is shallow,
There's no need to make it longer.
You're aware it's shallow.
If the breath is deep,
There's no need to make it shorter.
You're aware it's deep.
Sometimes the breath will be erratic.
There's no need to make it even or smooth.
You're just aware it is erratic.
Just remain aware of the breath as it goes in and out of the nostrils at the tip of the nose.
Every time your attention moves away from the breath,
Gently but firmly,
You'll feel firmly bring your attention back to the touch sensation of the breath.
Do this over and over again,
Resisting the urge to judge your performance.
Each time you're aware,
Success.
You bring the mind back to the breath,
Success.
Be content to start over as many times as you need to.
Every time you catch the mind drifting is an opportunity to strengthen the network's underpinning attention.
So use this time as an opportunity to strengthen your powers of concentration.
Maintain your focus on the breath to the exclusion of everything else.
Maintain your focus on the breath.
Maintain single pointed attention on the sensation of the breath.
Maintain your focus on the sensation of the breath.
If we discover that our mind has wandered in its following thought,
Immediately return to the breath.
Feeling very alert,
Very attentive.
Maintain your focus on the breath.
Remain very vigilant.
Remain very attentive.
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If the mind wanders gently but firmly,
Return it to the breath.
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For the last three minutes,
Try to maintain your attention on the sensation of the breath at the tip of the nose.
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