Evening meditation

Practiced my concentration by applying a noting technique for 30 minutes. This means I keep my focus at the breath, noting ‘rising’ at the in breath and ‘falling’ at the out breath. I also keep a general awareness of all sensations. When my attention is drawn to something I note it (also called labelling) , like ‘thinking’ , ‘ feeling’ , ‘hearing’ etc. Then I return to the breath. This is a powerful technique .

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