Welcome to today's meditation.
Find an upright posture wherever you are.
If you're sitting in a chair,
Make sure that your heels are planted firmly into the ground.
If you're sitting on a meditation cushion,
You can either sit cross-legged or in half lotus.
Or full lotus.
Then bring your hands to cosmic mudra.
So take your right hand and place it palm facing up an inch below your navel.
And then take your left hand and bring it on top of the right hand and bring your thumbs to touch.
Make sure your head isn't hunched over,
But rather your ears are in line with your shoulders.
And start to bring your attention to your breath.
Notice the natural inhalations and exhalations.
Don't force your breath,
But rather just observe.
Then bring your awareness to the inner linings of your nostrils.
And specifically notice how this area in your nose feels as you inhale and as you exhale.
For example,
If you go deeper into your meditation,
You might notice that the air feels cooler against your nostrils as you inhale.
The air leaving your nostrils feels warm against your nostrils.
Just observe these subtle sensations as they are your gateway point into meditation.
And then you can start to bring your awareness to the inner linings of your nostrils.
Notice your posture.
If your hands have started to drop towards your lap,
Gently guide them back up to your navel area.
Then notice whether your head has started to lean forward.
If so,
Gently tuck your chin back and move your ears in line with your shoulders.
You'll find that your posture is intimately linked with the quality of your mind.
As you go deeper into these,
Noticing of your inhales and exhales,
Start to notice the subtler and subtler sensations.
For example,
Notice whether you can feel one nostril slightly more open than the other.
Just notice what that feels like within your body.
And then start to pinpoint exactly what you're feeling.
And then start to pinpoint exactly where the air hits your nostrils as you inhale.
And which point exactly your breath leaves you as you exhale.
The more we can pinpoint our awareness to a singular and smaller place,
The more refined and sharp our attention and our mind becomes.
If you find that your mind has started to wander,
Gently guide your attention back to your breath.
Mario talked about Diego and his family and all.
HeORTS from his father and children Meet his family in January of you you you now try to see if you can feel both nostrils equally just noticing gradual differences between both sides with complete equanimity you you you you you sure to check back in with your posture Noticing whether you've dropped the hands or you've started to slump over.
And then gently adjust your seat and posture coming back to the breath.
Spend the next minute noticing your breath before we end our practice today.
You'll hear the bell signifying the end of this practice.
Just know that you can carry out this technique throughout your day just noticing the subtle qualities of your breath.
This will be a great way to bring mindfulness in all your activities.
Thank you.
