Focus attention on wherever the breath seems to originate, and think of breath energy radiating effortlessly from that spot. If there are any feelings of tension that seem to get in the way of that radiating energy, think of them dissolving away.

"When you begin meditating, there’s a sense that the breath is coming into the body from outside. After a while, though, you develop a sensitivity to how the breath energy actually originates inside the body: the only thing coming from outside is the air. This is in line with the Buddha’s way of analyzing the breath: He doesn’t say that it’s a tactile sensation felt at the skin. Instead, it’s part of the wind property in the body itself: the flow of energy in the body as felt from within.

So look into the body to see where the breath seems to originate. Ajaan Lee talks about “resting spots” of the breath — the tip of the nose, the middle of the head, the base of the throat, the tip of the breastbone, above the navel — but there are other possible spots as well. Focus attention on wherever the breath seems to originate, and think of breath energy radiating effortlessly from that spot. If there are any feelings of tension that seem to get in the way of that radiating energy, think of them dissolving away.

An even subtler perception is one where you think of every cell in the body breathing, and all the cells are breathing together: No one spot takes precedence; your attention is evenly distributed throughout the whole body."

~ Thanissaro Bhikkhu "Facing Aging, Illness, & Death: The Central Teaching of the Buddha"

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