Читать книгу 20 MINUTES TO MASTER … MEDITATION - Christina Feldman, Christina Feldman - Страница 32

As you begin your meditation, initially bring your attention to the whole movement of your breath from its beginning to end and notice the way in which your body responds to each inhalation and each exhalation – the movements of expansion and contraction.

Notice in which part of your body you most clearly perceive your breath – it may be in the area of your upper lip and the entrance to your nostrils, the area of your chest or in the rise and fall of your abdomen. Establish your attention in the area of your body where your breath is most clearly perceptible and cultivate a sustained and unwavering focus at your upper lip, chest or abdomen. Notice the sensations that arise in this area of your body as you breathe in and out, whether coolness, warmth, rising or falling – not evaluating them but bringing a mindful attentiveness.

Again your attention will be at times pulled away by thoughts, sounds or sensations. The moment you are aware this has taken place simply return your attention once more to the area of your body you have selected. As the mind calms and steadies, you will notice changes both in the state of your body and in the rhythm of your breathing. Your body will begin to relax and feel lighter, your breathing will become more subtle and slow. Don’t interfere in any way with this natural unfoldment, but keep the attention unwaveringly upon your chosen focus.