Basic Breath Meditation Instructions
From a comfortable meditation posture
- Observe the sensations of the breath at the nose during the entire exhale
- Observe the end of the exhale and the beginning of the inhale
- Observe the sensations of the breath at the nose during the entire inhale
- Observe the end of the inhale and the beginning of the exhale
Observe every breath.
What you will notice
The mind wanders…alot! Yes, this is normal. One of the main aspects of this practise is to train the mind to notice that the mind has wandered and then, quietly and purposefully, return to observing the breath.
Basic Instructions for Somatic Meditation
From a comfortable meditation posture
- Bring all of the attention to the big toe of the right foot.
- Observe the sensations of the toe, it could be the weight or mass of the toe, you may be able to detect the temperature, feel tingles or pulses, or maybe you notice nothing. Whatever it is that you notice, linger with that sensation for a bit. Tip: the sensation of nothing could be described as blank or numb.
- If you notice any tension, soften it.
- Repeat this with the other 4 toes of the right foot, the entire right foot, the entire left foot and then move up the body.
Question
What happens when you observe the sensations? Do they disentangle and fade?
Free Download: The Five Minute Meditation