Get settled in your meditation posture,
Allowing the body to be comfortable and relaxed.
Finding that balance between being relaxed and alert.
Once you've found your posture,
Resolve to be still for the duration of this meditation,
Allowing the stillness of the body to be reflected in the mind.
Start by coming into the present moment.
Now,
Bring your attention to body sensations.
Allow the sensations of the body to be in the foreground of attention,
And allow everything else to be in the background.
Allow all sounds and thoughts to come and go in the background,
While you keep body sensations in the foreground.
Now,
Bring your attention to the sensations of the breath throughout the body.
Noticing the rise and fall of the abdomen,
The expansion and contraction of the chest,
The feeling of the breath in your throat,
Noticing the sensations of the breath at the nostrils,
Perhaps feeling the warmth of the air that leaves the body,
And the coolness of the air that enters the body.
Now,
Direct your attention to a single location.
Try to find wherever the breath sensations are relatively clear.
For most people,
A good place is either the upper lip area or the area at the edge of the nostrils.
But you may also prefer to observe the breath at the belly or at another location in the body.
Notice the quality of those sensations in that area.
You may observe warmth or coolness,
Pressure,
Tingling,
Or the feeling of air moving across the skin.
Notice how these sensations change over time according to the cycles of the breath.
Place your attention on the sensations in this one location,
That is,
Allow them to be in the foreground.
Try to observe all the different parts of the breath cycle,
Noticing the sensations of the in-breath,
The pause,
The sensations of the out-breath,
And then another pause which leads back into the following in-breath.
Www.
Mooji.
Org With the sensations of the breath in the foreground,
Allow everything else to be in the background of awareness.
Don't shut out any sensations.
If you notice that your attention has moved to something other than the breath,
First be glad that you noticed.
Appreciate that moment of awareness.
And then gently bring your attention back to the sensations of the breath.
Over time,
You'll be able to keep the sensations of the breath in the foreground while allowing all other sensations to be in the background without them pulling your attention away.
Continue to place attention on the breath in one location,
Allowing everything else to be in the background of awareness.
And then gently bring your attention back to the sensations of the breath.
And then gently bring your attention back to the sensations of the breath.
And then gently bring your attention back to the sensations of the breath.
And then gently bring your attention back to the sensations of the breath.
And then gently bring your attention back to the sensations of the breath.
And then gently bring your attention back to the sensations of the breath.
