Zen : Your Way

Notes

Imported from zen-corpus design/skills-audio/skill-breath/skill-breath-full.md

Transcript

Breath — Full

This is Breath. Rest your attention on one breath sensation for about a minute. Feel the breath — do not control it.

[Pause 3s]

Make yourself comfortable — sitting, standing, whatever works right now. Eyes closed is best, if that feels easy.

[Pause 3s]

Following the breath is a foundation practice. It often settles the mind. One clear sensation. Natural breath. Nothing to force.

[Pause 3s]

Many sitting traditions use the breath as an anchor. This is a short version of that — not a long sit.

[Pause 3s]

I should be clear. This is a simple attention practice. It is not treatment, and it is not a substitute for care. If you need real help, please find someone qualified.

[Pause 3s]

You can time this with a Breath Loop if you want — finger-counting, about a minute. The guidance will also hold the pace.

[Pause 3s]

Here is the method.

[Pause 3s]

Pick one place where you feel the breath — the nostrils, the chest, or the belly. Stay with that one place. Breathe naturally. On the in-breath, feel. On the out-breath, feel. If the mind wanders, notice it. Come back to the sensation. No need to deepen or hold the breath.

[Pause 4s]

We start now. Get ready, and follow along with me.

[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, that is fine. 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]

And that is your minute.

Follow along a couple of times, then you can do this on your own.

Thank you for following the breath.