This is a guided Adhupana meditation designed to help calm the mind and practice greater focus,
Greater samadhi,
Mastery of the mind through the acceptance of what we observe.
So,
Just come into a comfortable seated posture with your back unsupported and resting your hands wherever is comfortable on your lap or your knees.
And allow your attention to just start to hear the sounds around you.
Could be any sounds at all.
Just notice whatever you hear in this moment.
And then allow your attention to come to the points of contact with the earth or the seat.
And just feel how your weight is supported.
You can even just imagine letting go,
Letting your full weight sink down and feeling the support from the earth.
And now bring your attention up to your nostrils.
Just noticing the sensations in and around your nostrils as you breathe naturally through your nose.
Don't try to change or alter anything in any way.
Simply observe,
Become curious.
Notice whether the breath comes more through the left nostril or the right nostril.
Notice the length and depth of the breath.
Notice how inhaling and exhaling is different.
Notice the uniqueness of each breath.
And just rest your attention here on the breath naturally coming in and out of the nostrils.
And if a thought comes along or a sensation on your body or an emotion or any distraction whatsoever,
Just gently notice that your mind has wandered away from its focus on the sensations coming in and out of the nostrils.
Just notice.
And gently return your attention to this point of focus.
And continue to work in this way,
Noticing when your mind has wandered and then gently replacing your mind on the observation of the breath.
Continue to work patiently,
Persistently for a few minutes on your own.
And I'll keep the time.
All right.
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