Breathing and Noting Every time one notes an object well,
It gives rise to delight.
As a result of this,
Practice becomes enjoyable.
Mahasaya Sayadah,
Manual of Insight Settle your body into a comfortable posture and allow your eyes to close.
Focus your awareness on the breath.
You can start with a counting exercise if you find it helpful.
Choose one location in your body.
Use the simple terms IN and OUT to note each inhale and exhale.
Inhale IN Exhale OUT IN OUT OUT IN OUT OUT OUT OUT OUT STAY with the inhale and exhale,
And bring your awareness to the body in general.
After an exhale,
Note one place in your body where you can feel a sensation.
For example,
You may note the following In Out Foot In Out Chest And continue on Out Out Incorporate the sensation of hearing Continue to note the inhalation and exhalation Then note a feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Open up to the thinking mind As you have been doing,
Continue resting with the breath As you breathe out,
Open up to any thoughts,
Feelings in the body and sounds Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Finally,
Include feeling tones You now are resting with the breath and denoting any bodily sensations,
Noises,
Thoughts and feeling tones after each exhale Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Continue to note the feeling in the body or a sound Gently start to open your eyes,
Butter your eyelids and take in the space around you The light or darkness that you see,
The sensations that you feel in your body,
The emotions or release that you feel in your mind Breathe in,
Note the sensations and continue on with your day
