Feeling mode

The audio file is at (1). Step buy step instructions are at (2).

There are two ways of developing awareness of the breathing process without using fingers or counting in the mind.

  • While breathing in, feel the faint coolness inside the nose. While breathing out, feel the faintly warm or neutral sensation.
  • If the situation permits, you can place a hand on your abdomen and focus the mind on its expansion and contraction, as you breathe in and out.

You can use one of the above options or use both of them at the same time.

When you lose track of breathing, get back to focusing on the coolness inside the nose or the  movement of the abdomen.

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(1) Audio file
(2) Step by step instructions

Parent page: How can I focus on breathing?