Ajahn Lee

Keeping the Breath in Mind by Ajahn Lee Damodaro

now take seven long in and out breaths thinking bud with the in-breath and do with the out-breath bud do

If the breath doesn't feel comfortable,

Adjust it until it does.

For instance, if breathing in long and out long is uncomfortable, try breathing in short and out short.

As soon as you find that your breathing feels comfortable, let this comfortable breath sensation spread to the different parts of the body.

To begin with, inhale the breath sensation at the base of the skull and let it flow all the way down the spine.

Then, if you are male, let it spread down your right leg to the sole of your foot, to the ends of your toes and out into the air.

Inhale the breath sensation at the base of the skull again and let it spread down your spine.

down your left leg to the ends of your toes and out into the air.

If you are female, begin with the left side first because the male and female nervous systems are different.

Then let the breath from the base of the skull spread down over both shoulders, past your elbows and wrists, to the tips of your fingers and out into the air.

Let the breath at the base of the throat spread down the central nerve at the front of the body, past the lungs and liver, all the way down to the bladder and colon.

Become acquainted with the bases or focal points for the mind.

And center your awareness on whichever one seems most comfortable.

And don't try to force the breath or put yourself into a trance.

Let the mind be at ease with the breath, but not to the point where it slips away.

Spread your awareness, your sense of conscious feeling throughout the entire body.

Once you're fully aware of the aspects of the breath you already know in your body, you'll come to know all sorts of other aspects as well.

and keeping your awareness inside your body.