Hello everyone and welcome to today's at 250.
It's great to see you there.
Welcome welcome.
If you're listening to the recording,
Then welcome as well.
It's great to have you.
At 250 meets every day at 250 p.
M.
Eastern European time and 250 p.
M.
Eastern time in the US and Canada.
And we sit quietly for about 10 minutes together.
And today is day 710 of at 250.
So welcome.
Thank you so much for joining.
For today we're going to dive into one of the regular prompts we have on 250.
We're going to be working on body scanning,
But just in a small area today.
If you'd like to participate with any of the other prompts by all means,
Please use those.
You might like to notice your breath as it goes in and out for the 10 minutes.
Just watching the breath,
Breath rise and fall.
Or you might like to notice the sensations all over the body.
Just watching sensations happen as they do.
Or you might like to visualize a relaxing scene or experience or somebody or something that you're grateful for.
If you have a practice of your own,
By all means use that.
But for today we're going to be looking at body scanning and we'll be really zooming in on the nose area.
So this is borrowed from S.
N.
Goenka's vipassana practice.
At the beginning of a 10 day retreat we normally zoom in on the nose and use that to help us feel the sensation and focus the mind around the breathing.
So let's give it a shot.
So see if you can find yourself in a comfortable position.
You're welcome to be seated or standing or walking or laying down.
Please don't be operating any machinery or vehicles while you're listening to this.
And just take a moment to check in with the quality of your breath as we begin the practice.
So now we're going to take the mind's eye and take the attention and we're just going to direct it towards the nose area of the face.
And just allow your breathing to happen all by itself.
Just let the breath go in,
Let the breath go out as it happens naturally.
But bringing the attention into the nose area of the face and just looking at feeling or sensing or listening to how it feels when the breath moves in and out through the nose.
Just observing what goes on,
Just watching what happens or listening to the sound as it moves in and out or paying attention to the feeling of the air as it moves in and out of the nose.
And as the breath comes in and as the breath goes out,
You might want to move around the nasal area just a little bit.
So maybe you want to concentrate on having a look at what's going on right at the tip of the nose.
Just observing any sensation or feeling that you're having there right at the tip of the nose.
And just watching whatever it is that's there for a couple of breaths.
And then you might want to take into account the nostril area so that the skin around the opening of the nose where the breath is moving in,
Where the breath is moving out naturally by itself.
And just having a look where,
Where is the air touching as it moves in and out of the nostrils?
Notice it's moving in and out from one side more than another.
It may be that it's touching the side of the nostril before it comes into the body.
Or you might notice that it's touching the middle part of the nose,
The septum,
Where the air goes in and out,
Could be any of these things or something completely different all your own.
But just observe the breath going in and the breath going out around the nose.
And then whatever kind of sensations that you're experiencing there,
Just begin to slowly draw your attention around a little wider area around the nose.
This might be your upper lip.
This might be where the back of the nose meets the cheekbone.
Or you might start to move your attention up around the bridge of the nose.
Just stop and pause here and there around the nasal area and notice the sensations that are happening all around that part of the body.
As you observe and watch and feel and listen to these sensations,
They might be slightly different than what was happening on the nostril.
That's totally okay.
You might experience some warmth or some coolness or you might notice a tingling or an itching,
But all of those sensations are natural and it's totally okay.
Just keep moving the attention around the area of the nose on the face and just noticing which sensations you're having there as the breath goes in and as the breath goes out.
And if the mind starts to wander off a little bit,
Just bringing your attention back to the breathing and back to those places where the breath is touching the body as it moves in and out,
Seemingly of its own accord.
And then as we begin to come to the end of today's at 250,
Go ahead and start to bring the attention back to the tip of the nose.
See if you can centralize your attention down there just on the tip of the nose where the breath is going in the body and coming out of the body and just observe what's going on there.
And I'd like to welcome everyone back to the top of the hour.
Thank you so much for stopping by for this few minutes of relaxation.
I would invite anyone to join at 250 on any day and I'm grateful to have you here.
So thanks and hope to see you again.
Goodbye.
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