Starting Position:
Meditation Posture
Breath:
normal breathing
Duration:
To begin 10-20 minutes, later 30-60 minutes
Practice:
The eight levels of Self-Inquiry Meditation are described at the end of the eight exercise levels. Level 1/3 is focused on Awareness of the Unity of Body and Breath:
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Feel your normal breathing and be conscious of the breathing process.
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Be aware of the unity of body and breath. Feel and observe the expansion of the body with the inhalation and the contraction of the body with the exhalation.
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Feel how the breath is not only taken in through the nose but also through the body. Feel how the flow of the breath streams through the whole body.