The Mind Illuminated archive

First Level of Meditation Tips


Q & A: Where do I focus my attention when beginning to meditate?

Master Culadasa explains the how to begin training the mind during “breath” focused meditation.

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Culadasa: The thing to remember is that it's the sensations produced by the breath that you're interested in, not the breath itself. Okay. And so the task that you're setting for yourself is to try to be continuously wear those sensations, regardless of whatever else you might be aware of simultaneously.

And to have those sensations, the, at the focal point at the center of your attention. And so that those sensations are what you are primarily aware of. Anytime that's not the case. And you realize it with that, your mind has shifted to attending to something else, or as will happen, that you completely forget the sensations of the breath.

And you're caught up in some thought process. Whenever that happens and you become aware of it. You'll want to bring your attention back to the breath. Just gently bring it back. If you have forgotten. The meditation object and you're lost in thought. And then you realize that happens, take a moment to be appreciative of that awareness you're in that moment, that awakening to the present, but to what you're doing and what you had intended to be doing, and met you.

You want. Positively reinforce that, remembering that awakening, that awareness and you are to avoid any sort of critical or negative thoughts about, oh no, I have on my, to again, know, you want to you, unless you're sound problem. Taking the sensations produced where the air Anderson leaves the body as an object.

Then you want to use that and just disregard all the other sensations associated with the prep and you'll be aware of them, but let them be in the background. Primary object is a sensation is produced by the area entering and leaving opera. The tip of the nose inside the nostrils, wherever it happens to be clearest for you.

You'd like to be able to be aware of the precisely when the sensations of the in breath began and as exactly as you can, when those sensations and then there's a bit of a pause before the out-breath sensations began and to be aware of. Pause and have that point where the allograph begins and then likewise, when the out-breath hands and that pause before the next breath cycle begins.

Putting your attention here allows you to be much more precisely aware of the stages and outside.


Automated transcription

eight thing to remember is yeah it's the sensations produced by the graph that you're interested in. Not the grass itself. Okay. And so the task that you're setting for yourself is to try to be continuously aware of those sensations. Regardless of whatever else you might be aware of simultaneously and to have those sensations be at the the focal point at the center of your attention. And and so that those... Those sensations are what you are primarily aware of. Anytime that's not the case, and you realize it that your mind has shifted to attending to something else or as will happen that you completely forget the sensations of the breath and you're caught up and some thought process whenever that happens, and you become aware of it, you want to bring your attention back to the breath.

Just gently bring it back. If you have... If you have forgotten the meditation object and your loss and thought, and then you realize that happens, take the moment to be appreciative of that awareness your end in that moment that awakening to the present to what you're doing and what you had intended to be doing and, you you want to positively reinforce that remembering that awakening bad awareness. And you ought to avoid any sort of critical or negative thoughts about... Oh, no my my wondered have.

Know, you want to you unless just some problem with taking the sensations produced where the air anderson and leaves the body as an object. Then you want to use that. And just disregard all the other sensations associated with the prep. And they you'll be aware of them but left empty in the background. Primary object. There's a sensation produced by the air entering and leaving. Upper tip of the nose inside the nostrils, wherever happens to be clearest per year. You'd like to be able to be aware of the precisely when the sensations of the end breadth began.

And as exactly as you can when those sensations scanned, and then there's a bit of a pause before the out breath sensations began. Be aware that pause and of that point where the begins. Then likewise when the out outgrow hands and that pause before the next breath cycle begins.

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