Take a comfortable seat in a quiet place where you can be free from distractions.
Sit up tall with the neutral spine and let your arms hang naturally to promote relaxation in your shoulders.
Gently close your eyes and draw attention to your breath.
Breathe evenly and quietly in and out through your nose.
If you can,
Allow each exhale breath to be at least as long as each breath in.
Take in the big picture of what you're doing right now.
Just breathing,
Sitting,
Perhaps noticing yourself as if from the outside looking in.
See the whole shape of your body,
Its outer silhouette.
Feel the breath moving in and out.
Notice how the whole body moves with each breath in and each breath out.
The whole body is breathing.
Shoulders lift,
Chest expands,
Belly softens.
Take it all in,
The big picture of sitting and breathing.
And then,
Still present with breath awareness,
Follow the sensation of breath to this specific area of your nose.
Feel your breath as it moves in and out through your nostrils and notice what you can.
Keep the attention of your mind on breath as it moves through the nose.
Cool air warming as it comes in,
Warm air cooling as it goes out.
Notice if one nostril is dominant over the other or notice if there's a change.
Stay present with whatever it is that you notice about breathing and the breath moving through the nose.
And now still present with your attention on the breath,
Zero in even further to one small area of the nose.
Notice the breath just as it moves in and out through the tip of the left nostril.
Stay present with the smaller area,
Holding the mind still there.
Notice everything you can about breath in this one spot.
Using space for nothing too,
If that's part of what you notice.
Feel the movement of breath,
Temperature of breath,
A smell or a taste to the breath.
Using every detail you can,
But only as the breath moves past this one tiny spot.
And then can you go further with the tension to breath?
Can you zero in on a smaller area of sensation?
Could you notice,
For example,
The breath as it moves past a single nose hair?
Dial in to the tiniest level of awareness that you're capable of today.
Still present with breath and the sensation of breath as it moves past this one small spot of the nose.
Wherever the focus of the mind is right now,
Stay with breath and notice that you could go further.
You don't have to go further,
But you could.
Notice that this one small area of attention could further be broken down into pieces.
And in those pieces are also made up of smaller pieces.
And it goes on and on and on.
So as you closely inspect sensation in this one small area of the nose,
The sensation of breath in,
Breath out.
You're aware that this area can be infinitely broken down into smaller and smaller levels of detail.
And the deeper you go into each of these levels of detail,
The more you notice the spaciousness that exists.
The spaces between each tiny molecule that builds the structure of your nose.
The spaciousness of awareness itself and its infinite capabilities.
The spaciousness of your own mind.
Rest your mind in that spaciousness while at the same time still aware of the breath.
