CLOSE YOUR EYES.

FOCUS ON YOUR BREATH

AT THE LEVEL OF YOUR NOSTRILS.

INHALE AND FEEL THE COOL AIR RISING.

EXHALE AND FEEL THE WARM AIR GOING DOWN.

RECOGNIZE THOUGHTS AND EMOTIONS THAT EMERGE

WITHOUT GETTING INVOLVED.

WHEN YOU ARE TAKEN IN BY A STREAM OF THOUGHTS

FOCUS BACK ON YOUR BREATH WITH EASE

AS IF YOU JUST STARTED.

BEFORE OPENING YOUR EYES

FOCUS ALL ATTENTION ON ATTENTION ITSELF,

REALIZE THE FACT THAT YOU ARE PRESENT.

NOTES ON THE PRACTICE

IF YOU NEED, WRITE DOWN THOUGHTS, SENSATIONS AND EXPERIENCES.

 

DO NOT HESITATE TO EXPERIMENT OR RESEARCH FURTHER, IF YOU FEEL LIKE IT.

 

ONE MINUTE A DAY, OR EVEN A SINGLE BREATH TAKEN WITH ATTENTION, IS BETTER THAN NOTHING.

 

WITH TIME YOU’LL FEEL CONFIDENT ENOUGH TO EXTEND THIS EXPERIENCE TO 5, 10, 15 MINUTES, OR WHATEVER DURATION YOU’LL BE SATISFIED WITH.

 

IT’S VERY IMPORTANT TO MAKE A HABIT OF THIS PRACTICE, IN ORDER FOR YOUR MIND TO BE TRAINED TO RECOGNIZE EVERY EXPERIENCE, WHETHER PHYSICAL OR PSYCHOLOGICAL, WITHOUT IDENTIFYING WITH IT.

 

DAY AFTER DAY, YOU’LL BE ABLE TO BRING THE SAME ATTENTION AND CLARITY TO EVERYDAY LIFE, STARTING FROM YOUR BREATH AND PHYSICAL SENSATIONS, ALL THE WAY TO YOUR THOUGHTS AND ATTENTION ITSELF.

CONCLUSIONS

YOUR BREATH IS A TANGIBLE PROOF OF YOUR CONSTANTLY CHANGING NATURE AND LACK OF DISTINCTION FROM THE WORLD. 

 

OBSERVING THE DEPENDENT ARISING OF THOUGHTS AND EMOTIONS IS THE EASIEST WAY TO STOP IDENTIFYING WITH THEM AND START UNDERSTANDING AND TAKING CARE OF THEM. 

 

THE MOST FUNDAMENTAL CAUSE OF OUR SUFFERING IS ATTRIBUTING A PERMANENT AND INDEPENDENT IDENTITY TO PHENOMENA AND CONCEPTS THAT HAVE NONE, BECAUSE OF THEIR CONSTANTLY CHANGING NATURE AND LACK OF ABSOLUTE DISTINCTIONS FROM ONE ANOTHER. 

 

ALL PHENOMENA, BOTH PHYSICAL AND PSYCHOLOGICAL, AND ALL CONCEPTS THAT WE IDENTIFY THEM WITH ARE CONVENTIONALLY DEFINED, GIVEN OUR LIMITED PERCEPTIONS. 

 

 

REALITY IS WITHOUT DISTINCTIONS. 

 

 

THROUGH THIS PRACTICE, YOUR MIND WILL GET USED TO EXPERIENCING REALITY FROM THIS NEWFOUND PERSPECTIVE AND IT WILL GRADUALLY BE ABLE TO TURN UNSATISFACTION, LONELINESS, INADEQUACY, ESTRANGEMENT, ANXIETY, GUILT, HATE AND ATTACHMENT INTO BELONGING, EXCITEMENT, PRESENCE, STILLNESS, ACCEPTANCE, COMPASSION AND GRATITUDE.