Simple Sensation

Instructions for "Simple Sensation":

1. Stop what you're doing, adopt a dignified seated posture, and close your eyes.
2. Bring your attention to the breath, and invite it to deepen.
3. Focus on the sensations at the openings of the nostrils—feel the breath enter and leave there. 
4. Perhaps you can feel the breath cooler on the inhale, and warmer on the exhale.
5. Perhaps you can feel the tickle of the little hairs inside your nose as the breath flows past them. 
6. When your mind wanders, as it will, just return it, without judgment, to the sensations at the openings of the nostrils.

​This exercise is a real return to the basics, and when it comes to mindfulness, the basics are often the most powerful. Without the basic practises we can get caught up in 'doing' meditation to reach a goal, to be a better person, to have better relationships, etc. There is nothing wrong with these goals, but without a solid basic practice to support them, then we can miss out on the core message of mindfulness—this moment, right here, right now is perfect, and  nothing needs to change. When we really get this, then everything else is play.
Aim to do this exercise either several times a day for one minute each, or for a block of at least ten minutes a day. The morning is a great time to practice. 

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"When you own your breath, nobody can steal your peace."
~ Author Unknown

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