time you inhale, the area below the navel goes up. Each time you
exhale, it comes down again. Start counting down the breath, from
33 to 1, in the following way:
33 when the body inhales and the area below the navel goes up,
33 when the body exhales and the area below the navel comes
down.
32 when the body inhales and the area below the navel goes up,
32 when the body exhales and the area below the navel comes
down.
31 when the body inhales and the area below the navel goes up,
31 when the body exhales and the area below the navel comes down
[...]
Go on with the countdown, following the natural rhythm of your
body... If you reach one, start again from 33 [...]
[Remind the participants of their countdown every 1 or 2
minutes, with instructions such as:]
“Awareness of the area below the navel.”
[or:] “Remain aware of your countdown below the navel.
[3b] “Now, become aware of the area in the middle of the chest,
around the middle of the sternum. The same as before, each time
your body inhales, the middle of the chest goes up. Each time your
body exhales, the area comes down. Start a countdown in the
following way:
33 when the body inhales and the chest goes up,
33 when the body exhales and the chest comes down.
32 when the body inhales and the chest goes up,
32 when the body exhales and the chest comes down...
Continue your countdown, always following the natural rhythm of
your breath. If you reach 1, start again from 33 [...]
[Remind them of their countdown every 1 or 2 minutes, with
sentences such as:]
“Counting down the breath on the level of the chest” [or:]
“Watching the breath in the middle of the chest.”
[3c] “Become aware of the breath that comes and goes through the
nostrils. Each time you inhale, the air comes in. Each time you
exhale, it goes out. Watch the natural movement of the breath.
Just be a witness, don't interfere.
Become aware of the mucosa inside the nostrils. Each time you
inhale, there is like a clash between this membrane and the
incoming air. Become aware of this sharp contact between the
barré
(Barré)
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