In this exercise we draw our attention to one specific part of our body.
We keep our attention there and at some point the mind wanders off.
At some point we notice the mind wandering off and we bring our attention back.
There are two purposes to this practice.
One,
It is an attention training exercise.
Every time we notice the mind wandering off and we bring it back,
We do one attention training repetition.
Over time,
Doing ten,
A hundred,
A thousand and more,
We train ourselves to notice when our attention has wandered off and to bring it back.
The other purpose is to observe the mind.
How thoughts are formed,
They're created,
How the mind wanders and then how to bring it back.
There is no particular agenda for this.
It is simply observing the internal landscape and over time gaining a better understanding.
The area to draw our attention to is the tip of the nose and the upper lip.
If the nose is blocked,
Then we can draw our attention to the mouth.
The aim is to draw attention to somewhere where there is a subtle movement,
In this case the inhale and the exhale.
If that is not appropriate,
We can draw the attention to the sensation of breathing or to something else like the feet.
The key is to focus on one specific area and maintain the attention there.
We can do this sitting or lying down.
It is preferable to do it in a position where we can stay awake and alert.
Closing the eyes or maintaining a gaze that is steady without distractions.
And bringing our attention to the tip of the nose.
If the air is cold,
There may be a sensation of coldness on the inhale and warmth on the exhale.
And if there are no feelings,
It does not matter.
Doing our best to narrow our attention to the tip of our nose.
There will be thoughts arising,
Feelings as well.
These things will not go away.
What we are doing is we are focusing more on the tip of the nose.
Moving the other experiences in the background.
And there is a particular inclination for thoughts to draw us away.
And that is bound to happen.
And at some point,
When you notice that you are caught up in thoughts,
Gently,
Deliberately bring the attention back to the tip of the nose.
There is no need to change the breath,
Just natural breathing.
It may be that repeated thoughts keep arising.
And that is simply because over time neural pathways have been built.
And here we are practicing withdrawing our attention from those thoughts.
That is the challenge.
It may also be that we are judging our performance or even this voice.
If that is the case,
There is simply another thought that has appeared.
And we notice it.
We gently,
Deliberately bring our attention back to the tip of the nose.
Or any other anchor point we are using.
Now continue doing this exercise until the bell rings.
If you wish to prolong it,
Until your own timer goes.
The experience may be pleasant or unpleasant.
It may hover between the two.
The mind may be calm or it may be busy.
Whatever it is,
See if you can be with this present moment.
Recognizing thoughts just as thoughts,
Whatever the landscape.
