Using the breathing technique is a basic and effective way to enter a meditation practice. It is effective for bringing the brain waves into an alpha state thereby creating receptivity in the body-mind system.
Let’s begin:
Sit in an upright posture, eyes closed. Gassho
Do an energetic scan of your physical body, the emotional body and the mental body. Note your observations of these 3 bodies without judgement and wanting to change anything.
Bring your awareness to the nostrils and keep your attention to the breath as it enters the nostrils on the inhale and exits the nostrils on the exhale. Continue this simple practice for 5 minutes or more. If the mind gets distracted or wanders, gently bring the attention back to the sensation of the breath at the nostrils.
At the end of your practice time, do a second energetic scan of the 3 bodies (physical, emotional and mental). Note your observations.
Gassho
May your practice benefit you.