Zen · Short · 1:34 · noticing
Breath · Compact
Imported from zen-corpus design/skills-audio/skill-breath/skill-breath-compact.md
Show notes
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Imported from zen-corpus design/skills-audio/skill-breath/skill-breath-compact.md
Transcript
Breath — Compact
Welcome. This is Breath — feel one breath sensation for about a minute.
[Pause 2s]
Make yourself comfortable — sitting, standing, whatever works. Eyes closed is best, if that feels easy.
[Pause 2s]
Pick one place where you feel the breath — nostrils, chest, or belly. Stay there.
[Pause 3s]
Breathe naturally. On the next in-breath, feel that place.
[Pause 4s]
On the out-breath, feel.
[Pause 4s]
Again. In-breath. Feel.
[Pause 5s]
Out-breath. Feel.
[Pause 5s]
If the mind wanders, notice it. Come back to the sensation.
[Pause 4s]
One more cycle. Feel the in-breath. Feel the out-breath.
[Pause 5s]
Let that go. Soften.
[Pause 3s]
Alright — that is enough for now.
A few rounds with the guidance — then try it without me.
Thank you for practicing with me.