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Meditation Instructions

Joseph Goldstein

Wisdom Collection

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SIT comfortably, with your back straight but not stiff or tense. Gently close your eyes and feel the sensations of the breath as the air passes the nostrils or upper lip. The sensations of the in-breath appear simply and naturally. Notice how the out-breath appears. Or you might choose to feel the movement of your chest or abdomen as the breath enters and leaves your body.

Wherever you choose to follow the sensations of breathing, whether the in and out at the nostrils or the movement of the chest or abdomen, train your awareness to connect clearly with the first moment of the beginning in-breath. Then sustain the attention for the duration of just that one in-coming breath. Connect again at the beginning of the outbreath and sustain your attention till the end.

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