Each time you breathe in and out remind yourself, “Whole body, whole body.” Allow the breath to find whatever rhythm feels best. Your duty is simply to maintain this centered but broad awareness.

"Then choose any one spot in the body that seems most congenial or most interesting. Allow your attention to settle there and then to spread out to fill the whole body, so that you’re aware of the whole body breathing in, the whole body breathing out. As your awareness spreads, think of it as exerting no pressure at all on your body. It’s like the light of a candle in an otherwise dark room: The flame is in one spot, but the light fills the entire room. Or like the spider in the middle of a web: The spider is in one spot, but it’s sensitive to the whole web. Try to maintain this sense of centered but broad awareness all the way through the in-breath, all the way through the out. Maintain this quality of awareness as long and as steadily as you can. Try to master it as a skill. Your attention will have a tendency to shrink, especially during the out-breath, so each time you breathe in and out remind yourself, “Whole body, whole body.” Allow the breath to find whatever rhythm feels best. Your duty is simply to maintain this centered but broad awareness.

There’s nowhere else you have to go right now, nothing else you have to do, nothing else you have to think about. This awareness is healing for the body and healing for the mind. It’s like a medicinal cream for curing a rash on your skin. For it to work, you have to leave the cream on the skin. If you put it on and then wipe it off, it can’t have any effect. This is why it’s good to develop this type of awareness for a long time. Because it’s still and all-around, it’s a good foundation for insight to arise. But don’t worry about the next step in the meditation, or when the insights will arise. They’ll arise as this quality of awareness matures. Right here. Give it time."

~ Thanissaro Bhikkhu "The Karma of Mindfulness: The Buddha's Teachings on Sati and Kamma"

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