Begin your meditation by breaking the flow of the ruminating mind,
By engaging fully with the sensory present moment of experience.
Maintain your peripheral awareness as you give your attention only to the five physical senses.
And if your eyes are closed and with no food in front of you,
That will be the tactile domain or sound.
So let your attention go where it will within those two domains.
But rather than suppressing thought,
Let thought be,
But let it be,
Let it remain in peripheral awareness without capturing attention.
And now maintain your peripheral awareness as you narrow the scope of your attention to the tactile domain only.
So now sound remains in peripheral awareness also,
Where you can be aware of sound,
Ambient sound,
But without it capturing your attention.
And now narrow the scope of your attention once again to tactile sensations of the breath wherever they occur in your body.
All other sensations remain in peripheral awareness.
And now we give a target to your attention.
Focus your narrow selective exclusive attention on the tactile sensations of the breath at the abdomen while maintaining peripheral awareness.
And now shift your attention in an instant to the more subtle tactile sensations of the breath at the nostrils.
Your attention remains a stable gatekeeper there at the nostrils,
Putting the passage of the air in and out while remaining itself unmoved.
The key to stability is the exhalation.
Follow the full course of the exhalation all the way to the final instant where you may discover a pause before the next inhalation.
In the pause after the inhalation,
Reaffirm your intention to remain engaged with the tactile sensations of the exhalation all the way through to the pause.
And then get a free ride on the inhalation.
Maintain clarity as you become more and more deeply relaxed.
And if you are battling laxity or even drowsiness,
Supply enough stimulation.
It could be opening your eyes or if needed to even stand up.
Inevitably,
Your attention will be shanghaied into the future or the past,
Away from the present moment.
When you discover that,
Let your reflex be to release your engagement with the distracting object.
Rejoice,
Ah,
I'm lucid again.
This is it.
Return to your chosen object,
Those sensations of the breath at the nose.
And reaffirm your intention to follow the sensations all the way to the pause at the end of the exhalation.
Maintain clarity as you become more and more deeply relaxed.
And if you are battling laxity or even drowsiness,
Supply enough relaxation.
If your attention has been shanghaied,
Release,
Rejoice,
Return,
And reaffirm.
Maintain clarity as you become more and more deeply relaxed.
Maintain clarity as you become more and more deeply relaxed.
Maintain clarity as you become more and more deeply relaxed.
