You can focus on the tip of the nose, the base of the throat, the middle of the chest, just above the navel — anyplace where you can clearly notice now the breath is coming in, now it’s going out. You breathe with a sense of refreshment.

"As we meditate, we’re trying to master a skill. In the beginning, the skill is the skill of concentration: getting the mind to stay with one object — like the breath. You think about the breath and then you notice when it’s coming in, when it’s going out, and you evaluate it: Is it comfortable? What kind of breathing would be comfortable right now? And you also evaluate your focus: Where’s a good place to focus? You can focus on the tip of the nose, the base of the throat, the middle of the chest, just above the navel — anyplace where you can clearly notice now the breath is coming in, now it’s going out. You breathe with a sense of refreshment."

~ Thanissaro Bhikkhu "The Skill of Happiness"

Comments

Post a Comment

Popular posts from this blog

Breathe in a way that feels refreshing, soothing and comfortable to find a deep and lasting happiness

"So spend some time right here. Breathe in, breathe out, in a way that feels refreshing, that feels soothing, that feels comfortable — whatever the body needs right now, whatever the mind needs right now. Give it some good breathing. That way, you’ll be able to find the peace that comes when you’re not constantly being pulled into paying attention outside. And from that peace comes a deep and lasting happiness." ~ Thanissaro Bhikkhu "Paying Attention Inside"
Read more

Breathe in a way that feels refreshing: energizing if you need to be energized, relaxing if you need to be relaxed. Try to gain a sense of what kind of breathing is just right.

"This is one of the skills of meditation, learning how to relate to the body in such a way that you can generate a sense of pleasure that doesn’t have to depend on sights, sounds, smells, taste, or tactile sensations outside. It’s purely an internal matter through the way that you breathe and focus on the breath. Breathe in a way that feels refreshing: energizing if you need to be energized, relaxing if you need to be relaxed. Try to gain a sense of what kind of breathing is just right. That, of course, will deal with perception: how you perceive the flow of the energy in the body. There are ways of perceiving it that allow it to flow more easily than others will. So, try to hold in mind a perception that the body is, say, like a sponge: As you breathe in, breath energy can enter anywhere, go out anywhere, and it can flow anywhere inside." ~ Thanissaro Bhikkhu "A Path of Aggregates"
Read more