Meditation On Exploring The Subtle Sensations Of The Breath

Welcome to this 35 minute meditation focused on exploring the subtle sensations of the breath. This practice is designed to deepen mindfulness, strengthen concentration, and refine awareness through close observation of the breath at the area below the nostrils and above the upper lip.

You will be gradually guided to notice the cool sensations of the in-breath, the warm sensations of the out-breath, and eventually both sensations together with steady attention. As the practice develops, you’ll learn to rest in a more continuous and refined awareness of the breath and body sensations.

This meditation begins and ends with the sound of a bell.

Transcript

Hello and welcome to this meditation on exploring the sensations associated with the breath. This meditation will help you increase your focus, Concentration and mindfulness. There will be three parts to this practice. The first is we will observe the area below your nostrils and above the upper lip to stabilize attention. From there we will observe the cool sensations on the skin in the area above our upper lip and below the nostrils as we inhale. Then afterward we will focus on the warm sensations of the out-breath on our skin. Lastly we will observe both the cool and warm sensations of the breath as you fixate your attention on this area below our nostrils and above the upper lip to observe the sensations associated with breathing in and out. Let's get started. Please find a comfortable upright posture. Take a moment to close your eyes and direct your attention inward. Bring your mind's eye or attention to the area below your nostrils and above the upper lip. And simply just fixate your attention here. Not trying to control or change anything about the moment. Rather just work on resting your attention here and doing nothing else. Try to sense and feel the surface of the skin. The area specifically below your nostrils and above the upper lip. If you're having a challenging time feeling the sensations in this area, One thing you can do is scan for the sensations of the breath or the air in the room which come into contact with your skin. And specifically in the skin below your nostrils and above the upper lips. By continuing to bring your attention back to the spot anytime your attention wanders also strengthens your mindfulness and focus. With your attention still rested in the area below your nostrils and above the upper lip. Now begin to notice the sensations of coolness in this area that comes from your in-breath. So remember not to follow your breath all the way up your nostrils. Instead what you're doing is keeping your attention still rested in the area below your nostrils and above the upper lip and just observing the sensations of coolness that spreads across the skin whenever you inhale. If your mind wanders, Gently redirect your focus back to the area below your nostrils and above the upper lips. Simply just scan for sensations of coolness that comes when you inhale. So feel those sensations spread across this area above the upper lips and below the nostrils. With your attention still rested in the area below your nostrils and above the upper lips. Now begin to observe the sensations of heat that spreads across this area as you exhale. So again you're not following the breath that comes from your nose but rather just keeping your attention fixated in this area below the nostrils and above the upper lips and feeling just the sensations of warmth and heat that come from your exhales. If your mind wanders, Gently observe and without any judgment bring your attention back to the area below your nostrils and above the upper lip and once again scan for sensations of warmth that arise as you exhale. With your attention still rested in the area below your nostrils and above the upper lips begin to now observe both the sensations of coolness and warmth that arise as you inhale and exhale. So once again you are not controlling the breath in any way or following it up the nose but just resting your attention below the nostrils and above the upper lips and observing the sensations change from coolness on your skin to warmth and back and forth. Now take a moment to drop your attention away from the area below your nostrils and above the upper lip and just observe how you feel in this present moment. What has changed as far as your focus, Your level of calm, Your mindfulness and concentration? Since the beginning of this practice. As we wrap up this meditation today, Know that you can always come back to this calm focus throughout your day by bringing your attention below the nostrils and above the upper lips and just observe the sensations here. And you can do this throughout your day in the middle of various tasks. Bring your hands to heart center and thank yourself for taking the time to practice today. You may now take a slight bow inwards and open your eyes. Thank you for meditating today.