vibration of the inhaled air and the vibration of the inner
membrane of the nose.
Start counting down the breath:
33 when the body inhales and the air comes in,
33 when the body exhales and the air goes out.
32 when the body inhales and the air comes in,
32 when the body exhales and the air goes out...
If you reach 1, start again from 33.
[Every 1 or 2 minutes, add a sentence such as:]
“Awareness of the breath going in and out of the nose.”
“Counting down the breath on the level of the nostrils.”
[3d] “Drop the countdown and become more aware of this vibration
in the mucosa inside the nostrils, each time the air comes in... Try
to catch more and more of the energy of the air... as if you were
drinking the air... At the same time become aware of the area at
the root of the trunk, around the perineum and the coccyx... Try
to see if something is stimulated in this area while you are
catching more and more life force through your nostrils [...]
PHASE 4: The subtle senses at the root of the physical senses
[4a] “Pick up one smell in the air and focus on it for one minute
[...]
Then drop the awareness of this smell and try to pick up another
one, coming from further away... Remain aware of the smell for
one minute [...]
And now, pick up another smell. This time try to find a smell that
comes through the window from really far away... and focus on it
for one minute [...]
Then let go of this smell. Instead of being aware of any smell in
particular, become aware of the fact of smelling, the pure quality
of smell... Awareness of ‘smelling-ness’, the action of smelling,
independent of any particular smell [...]
[4b] “Drop the sense of smell and become aware of a particular
sound, coming from inside or outside the building. Any sound...
Remain aware of this sound for one minute, focussing on nothing
else but the action of this sound on your sense of hearing [...]
Then drop this sound and try to find another one, coming
through the window from further away... Even a very faint
sound... Remain with it for one minute. Watch how this sound
interacts with your sense of hearing [...]