The Basic Breath Meditation
From a comfortable meditation posture. Bring all the attention to the breath.
- Observe the breath at the nose as you exhale.
- Observe the breath at the nose as you inhale.
Observe every breath.
What You Will Notice
The mind wanders…alot! No problem, the point of the exercise is to NOTICE THAT THE MIND HAS WANDERED, and then, WITHOUT REACTING, GENTLY RETURN TO OBSERVING THE BREATH.
Basic Instructions for Somatic Meditation
From a comfortable meditation posture
Bring all the attention into the big toe of the right foot.
- Notice any sensations of the toe, tingling, cooling, heating, the mass the temperature, maybe there are layers of sensations.
- Be equally curious about every sensation, every layer, positive, negative or neutral.
- As you come across tension, soften.
Repeat for each toe of the right foot, the entire right foot, the left foot and up the body.
You May Notice
What happens when you put your awareness into tension? Does it begin to disentangle and release?
