Читать книгу 20 MINUTES TO MASTER … MEDITATION - Christina Feldman, Christina Feldman - Страница 34

After settling yourself in your posture and turning your attention to your breath, again sense in your body the entire movement of your breath from beginning to end.

Notice the slight pause between the ending of one out-breath and the beginning of the next in-breath. Let your attention move in harmony with the movement of each breath, following its progress from your nostrils to your abdomen and the movements of your body as the breath is released.

Notice the sensation of your breath as it enters your body and passes through your throat, the expansion and contraction of your chest and the rise and fall of your abdomen.

When distracted, again simply return your attention to the next breath to begin again.