Welcome.
In today's session I'm going to invite you to really investigate the fine sensations that sometimes exist when we focus on our breathing.
So to do this I'll just invite you to explore the sensations of the breath at the nose in as much detail as you can.
As always make sure that you're sat comfortably in somewhere where you won't be disturbed.
And to begin just close your eyes.
You can begin maybe by checking in with the state of the mind.
Just getting a sense of how the mind feels in this moment.
Perhaps there's a sense of resistance to practicing or busyness in the mind.
Just approaching it with a sense of kindness.
It's like this is how my mind feels right now and that's completely fine for the purposes of today.
Moving away from the mind.
Tuning in to a sense of being grounded.
Becoming aware of the points of connection between your feet and the floor.
Or your legs and the chair or cushion that you're sitting on.
Getting a sense of being supported by the ground beneath you.
As well as a sense of the body being heavy and solid.
Moving away from the body.
Just spending the next minute or so listening out for any sounds that might be present in the room right now.
Doesn't matter what sounds you hear.
It could be silence that you notice or seemingly distracting noises that you notice.
All are equal here.
Just allow hearing to unfold exactly as it wants to.
And then dropping the focus on hearing.
I'll invite you now to focus on the sensations of your breathing.
For today's practice it'll be best to focus on the breath at the nostrils.
Really investigating each breath as it comes in through the nostrils and then the breath is released.
Seeing how much detail you can notice the breath at the nose.
Might be a sense of noticing cold air coming into the nose and then slightly warmer,
Denser air being released on the exhale.
Could be a sense of just really feeling which parts of the skin on the inside of your nostrils is being impacted by the breath as it rushes past it with each breath cycle.
As always the mind is likely to wander.
It will always be part of meditation practice.
So without getting upset or frustrated,
Just returning your attention to the breath sensations at the nose.
How detailed can you make your focus at the nose?
Can you notice some of those really subtle sensations that exist at the nose when we breathe?
Just accepting when the mind wanders with a positive attitude if you can.
This is part of the practice,
It really doesn't matter.
So just pulling your attention back to the breath sensations at the nostrils.
Can you even notice the short gap between the inhale and the exhale where the sensations might pause?
Can you really finely attune your attention to all of the most subtle sensations that might be present in the nostrils?
Seeing if you can increase your focus and attention for the final minute or so of the session.
Approaching it with a beginner's mind as if this is the first breath you have ever noticed before.
And then just letting go of all effort when you feel ready to.
Doing absolutely nothing for a few moments.
Becoming aware of any sounds or smells in the room.
And as you did at the start of the session,
Just checking in with the mind once again and seeing what's happening and how it feels.
Maybe you notice a subtle change from earlier,
Maybe you don't but try not to judge if you can.
Opening the eyes when you feel ready,
Coming back to the room and congratulating yourself for practicing today.
Great stuff.
