Breath Watching Meditation Give Away Rights Ebook

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Settle things slowly till you realize that you are in a complete “simple be” state of mind and body. Pay attention to the things happening within the present time such as other sensations like noise, feelings, thoughts, with the absence of movement.

After that, you can now focus on the breathing. Follow your breathing as you inhale and exhale the air flowing into your body. Observation is the key in this kind of meditation. Always be natural and remember not to force yourself in observing how you breathe. You must be aware of the air going inside your nose as it find its way down to your chest.

The mind will wander away from the breath — that’s fine, it doesn’t matter. That’s a part of the meditation! When you notice that you are no longer observing the breath, easily bring your attention back to it.

Let all of your experiences — thoughts, emotions, bodily sensations — come and go in the background of your awareness of the breath. Notice how all of your experiences — thoughts, emotions, bodily sensations, awareness of sounds and smells — come automatically and effortlessly like the breath.

In time, you can become aware of the tendencies of your mind. You will see how it resists certain experiences and tries to hold onto others. The natural settling down of the mind allows you to notice these underlying tendencies and creates the possibility to let them go. If you experience a resistance to what is occurring, an attempt to change what is happening, a tendency to hold on to some experience — let it go.

This is a variation on the Breath Awareness Meditation that you can try if you find you are able to watch the breath for periods of time. Start as above and when you are settled into the process of observing the breath, become aware of the point at which the breath turns the corner from the inhalation to the exhalation and from the exhalation to the inhalation. Notice what is there. It is not a thing — it is a gap between the breaths, nevertheless there can be awareness of it. It is a kind of “still point”.

Continue to bring your attention to that still point, bringing your attention back to the gaps in the breath whenever it has wandered away. As you continue practicing this meditation, you may find that the stillness is no longer experienced as discrete gaps between the breaths, but is a more continuous experience. This cultivates the awareness of the stillness that is present in the midst of activity, and can create a profound experience of peace.

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