Now the exercise is,
Or the meditation is to focus on the area in and around the nose in a triangle shape from the base of the nose down through the nose to the upper lip and in a triangle.
So we will just hold our awareness and just concentrate to focus and feel the area in and around your nose and whatever sensation that might arise in this place.
So whenever you lose your focus on this area or whatever your awareness moves away to maybe thoughts about the past or future or a different body part,
Then gently notice this,
Become aware of this and then move your awareness to the area in and around your nose again and just gently but firmly hold your awareness there by concentration as long as you can and then notice again when it has moved up and take it back.
That is the exercise we are going to do today which will help us practice willpower to take it back and concentration by holding it where we have chosen which is the area in and around the nose.
So just close your eyes come to a comfortable seated position whether that is cross-legged on the floor or on a chair but sit by your own accordion so not by the help of the chair to move forward a little bit and just have on a red spine and neck.
Now if you haven't done it close your eyes gently and just become aware of your whole body.
Come and relax and soft down.
It's been pulled down towards the earth but you sit comfortably stable and relaxed with a red spine and neck.
Try to do this for the rest of this practice.
Now just become aware of the area in and around your nose this triangle shape just be present to whatever sensations that are arise in and around your nose.
Feel the breath moving in and out.
Just be aware you don't change anything.
Just be aware of the area in and around your nose.
Now gently remind you to hold your awareness in and around your nose.
You Whenever you notice your awareness have moved from the nose just gently but firmly take it back relax and shoulders face tongue relaxing your whole body.
Just feel whatever arises the area in and around your nose just be present to it.
There's nothing to do nothing to achieve just to become aware just experience whatever it is you experience in and around your nose.
You It's common that when we do this exercises that memories comes up.
Just notice that your awareness have moved to a memory that pause.
Unearth the memory and then let it go by using your will to take it back.
Take your awareness back to the area in and around your nose just be present to it.
You And it's equally common that the awareness travel to the future worrying creating anxiety about something that hasn't happened yet which is just your imagination or maybe excitement about something you should do later on.
Remember that this is just thoughts.
So you can let them go.
Take your awareness back to the present moment to the area in and around your nose.
Remember there's nothing to achieve.
Nothing to do you just curiously and alert.
Becoming aware of the area in and around your nose and any sensation you can feel observe experience.
Without judgment as being present to them.
You you you you you you you Now gently let your awareness expand to your whole body.
Just be present to your whole body at the same time as much of it as you can at this moment,
Which is enough.
Take your hands,
The palms of your hands together in front of your chest,
In manyalimudra,
Or namaste position.
Gently bow your head.
This is a symbol of honor and respect.
I want you to honor and respect yourself exactly the way you are at this moment.
I want you to honor and respect your sadhana,
Your practice and all the teachings,
Lessons that it contains because it will contain everything you need to grow and evolve beyond your current limitations.
What did you notice?
What did you experience by this practice?
That infuse into your everyday life to change your behavior in whatever insights you gain.
And honor and respect yourself because you choose to take up your precious time.
You could have done anything else,
So many options,
But you choose to do this practice with me because you want to grow and evolve beyond your current limitations,
Which is something I really honor and respect with you.
Namaste.
Thank you for joining.
Thank you for growing and evolving.
Gently open your eyes and let go of this practice and go about your day.
Take this practice with you,
This practice of being aware of the present moment and whatever comes arises within your awareness,
Within your body,
Just be present to it.
Stay focused on one thing at a time as much as possible during your day and see your life transform.
Namaste and have a beautiful day and I see you tomorrow.
If you have any questions about the practice or something that came up,
Just put them in the comments or the question thread.
