This is a meditation I learned from Americans and masters Shins and Young,
And it can be especially useful if you're struggling with either intense emotional or physical pain.
Instead of simply watching our breath,
We're going to do so in a very special way.
The mind can only focus well on one or two things at a time,
So for this meditation we're going to take a few moments to focus on your breath,
The physical sensation of breathing in and out.
We're going to explore two pleasant sensations associated with breathing in and out.
The oxygenation pleasure you feel when you breathe in,
And the relaxation pleasure that you experience when you release the breath out.
First let's explore the oxygen pleasure.
If you're not sure what I'm referring to,
Breathe out for a few moments and hold it there.
You'll begin to feel some tension and discomfort.
Then when you're ready,
Breathe in and notice the pleasant sensation,
Which contrasts with that.
The pleasure of the nurturing oxygen filling your lungs.
Focus in on that pleasure as you breathe in.
We'll refer to this as the oxygen pleasure.
On each in-breath from beginning to end,
Focus all your attention on that pleasure.
To the best of your ability,
Let your pain or pains be in the background.
Let your thoughts be in the background.
Let your emotions be in the background.
Just to the best of your ability,
Focus continually on the pleasure sensation of each in-breath.
Just to the best of your ability,
Focus continually on the pleasure sensation of each in-breath.
Now,
Changing things up a bit,
Take a slow in-breath and notice how there's some effort when you breathe in,
The muscles have to work.
Your whole body rises up slightly on the in-breath,
Contracting inward ever so slightly.
Now breathe out and notice that by contrast,
The out-breath takes no effort at all.
There's a natural quality of relaxing associated with breathing out.
Now,
On each out-breath from beginning to end,
Focus on that relaxation pleasure,
The natural relaxation of letting go.
I know this might be challenging,
The discomfort might be much stronger than the relaxation pleasure,
But to the best of your ability,
Focus on that relaxation pleasure.
From the beginning to the end of every out-breath.
Good.
Now,
On the in-breath,
Focus on the oxygen intake pleasure,
And on the out-breath,
Focus on the relaxation pleasure.
So there's an alternating rhythm of two kinds of pleasure.
Always be focusing on one of the two kinds of sensations.
Developing a high state of concentration,
Breathing in,
Breathing out,
Gradually more and more focused.
Good.
Continue to do that as I speak.
If this reduces the pain or discomfort,
Good.
There's a small chance though that relaxing in this way makes the discomfort seem to spread.
If you can tolerate that,
Keep going a little while longer,
And it may change or relent.
If you just wish to work with the sensation of breathing in,
You can do that.
If you just wish to work with the pleasure of breathing out,
You can do that.
Or you can alternate between the two if that feels more productive.
Focus in this way for as long as seems helpful,
For as long as you like.
Good.
Good.
Good.
