Meditation: after the break
Finishing the four-step transition
After the break, you move through the last two steps of the four-step transition.
Find all the sensations that come with breathing: "Try to find all physical sensations that come with breathing. This could be some sensations in the stomach or in the chest. Sometimes we feel the whole shoulders moving up and down."
Now, we focus on the sensation at the nose:
Location of the nose: For the inexperienced meditator the area is often vague and the sensations weak. Pointing them in the right direction is extremely important. “We then bring our attention to the area in and around the nose. This can be the upper lip, the nostrils or the inside of the nose.”
Stabilizing: For the inexperienced meditator it can be difficult to stay with the sensations at the nose—the sensations are simply too subtle. We can help them by stabilizing the attention. “When we arrive at the nose, the sensation can be very subtle. So we have a simple trick to stabilize our attention. Simply think “in” with the in-breath and “out” with the out-breath. In… Out…”
Following: "We can play a little game to get extra curious about the breath. Try to find the exact moment where the in-breath starts and the exact moment when the in-breath ends. And try to find the exact moment when the out-breath starts and the exact moment when the out-breath ends."
Go to sentences: Four-Step Transition
Guiding can be surprisingly stressful in the beginning (it will get better with experience). Stress can make it challenging to find the right thing to say. Don’t worry, there are three go-to topics whenever you are in trouble. You can use these at any stage during the four-step transition, whenever you have to fill some space.
Returning the attention: “If you notice you’re lost in thought, don’t worry, simply bring your attention back to the breath.” or “If you find your attention outside the body, then gently bring it back inside the body. (Stage 2)”
Be curious: “Really try to be curious about the sensations of breathing. Where can you find them in the body? (Stage 3)”
You don’t have to change anything: “When we sit here, we don’t have to judge what is going on, we don’t have to change anything, you only have to notice your attention moving around. (Stage 1)” or “You don’t have to change the breath. We don’t have to make it calmer or longer. Just try to be with however it feels. (Stage 3 and 4)”
Last updated