the ancient teachings
say that meditation is being with
reality
as it is
one thing you can't deny is that there
is the experience
of a body here breathing
so we can use that as the starting point
we use the breath to anchor us in the
now
in what's real
the breath can guide us out of the
labyrinth of the mind
to the present moment
to start we will simply focus on the air
moving through the nose
put your attention on your nose
and just experience the air going in and
out when you are breathing
in notice that you're breathing in
when you're breathing out notice that
you're breathing out
let the breath be natural don't control
it in any way
let the intelligence of the body move
the breath
we are going to be aware of this one
thing in order to develop
concentration we are going to feel the
sensations moving through the nose
and the nostrils whatever sensations are
there
there might be a tingling sensation a
feeling of heat
of coolness a pressure
a feeling of the air flowing
just observe whatever is there
thoughts may come up and interfere with
your meditation
in many ways thoughts may come
but we are going to consciously let go
of any
interest in them to avoid getting lost
in the stories of the past and future
if your attention goes to some internal
dialogue
or mental images simply return
back to the breath and be aware that the
thoughts may try to continually hook
your attention
keep observing the breath single
pointedly
the air moving in and out of the nose
allow it to anchor your attention
it's important to understand that the
mind doesn't need to stop its activity
you don't need to suppress or try to
make the mind blank
you simply become disinterested in it
the more fully our attention is held
with the experience of the breath
the less it is going to be caught in the
mind or other sensory distractions
the mind will come up with all kinds of
ways to divert your attention
stay alert and vigilant
don't get caught in the thoughts and
don't push them away
this is the middle way let everything
be as it is
don't control or manipulate your
thoughts in any way
if you try to manipulate your thoughts
then you're trying to achieve
something this is just another idea
just another thought
your meditation will become a battle and
the only one you're fighting
is yourself give up all interest
and thoughts give up trying to achieve
anything
and abide with the breath
being thoughtlessly aware watching the
breath
it's blissful it's peaceful if you drop
your inner resistance
meditation is simply letting everything
be as it is
wait for the next breath to arrive on
its own
don't take the next breath let the
breath
take you
when you let go of control of the breath
there may be a bit of fear
you may have an impulse to take a deep
breath
trust the body trust that it knows how
to breathe
there's nothing to do in this meditation
other than observe the breath
it may become obvious what the mind is
already doing
it's constantly generating thoughts
but you keep coming back to the breath
stay in the now
if sensations arise elsewhere in the
body pleasant
unpleasant or neutral ignore them for
now
limit awareness to the sensations in the
nose
the mind will sometimes wander that's
okay
all of a sudden you might be lost in a
thought
the moment you remember you come back
into the present moment
back to the breath back to the breath
back to the breath
this is the practice don't get
frustrated
you can just smile at the situation
this is the human situation the human
condition
the mind is very undisciplined
the longer you sit in presents without
moving
without reacting the more intense
sensations may arise
and offer the possibility of deeper
purification
now i will stop talking so you can sit
in silence
[Music]
do
you