In this Breath Meditation we’ll cultivate concentration and peace by focusing attention for 3 minutes at a time on part of the breath.
Sit comfortably, relax into your seat, rest arms in your lap, close your eyes.
Bring attention to your natural breath as it flows in and out of your nostrils.
For the first 3 min, attend the Exhalation
Sharpen your attention on your Exhalation. Notice the textures and the length, where it starts and ends.
Allow the inhalation to simply arrive, resting with no effort.
Keep focusing attention on the Exhalation. Notice all the small details of the Exhalation, examine it.
Keep relaxing and simply allowing the Inhalation to flow in.
- Attention – Exhalation
- Relaxation – Inhalation
Now, for 3 min swap and follow your Inhalation
Follow your Inhalation carefully, noticing the small details, length, temperature, ‘flavour & shape’ of this inhalation.
Allow the Exhalation to flow out of your body with no effort, simply relax.
- Attention – Inhalation
- Relaxation – Exhalation
Keep following your Inhalation and Exhalation.
If and when your mind wanders off, simply return to your breath. Following your Inhalation & letting your Exhalation flow out.
Now, for last 3 min follow your whole breath
In a relaxed manner sharpen your awareness and follow Inhalation and Exhalation.
Remain awake, notice the small details of each part of the breath.
Relaxin in your body, know when you are inhaling and when you are exhaling.