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Focus on the sensations of the breath to anchor your attention from "summary" of The Headspace Guide to Meditation and Mindfulness by Andy Puddicombe
When we sit down to meditate, the first thing we do is to find a comfortable position. Sitting cross-legged on the floor is ideal, but sitting on a chair is fine too. The key is to keep your back straight, not rigidly so, but comfortably straight. This allows the breath to flow easily in and out of the body. The next step is to gently close the eyes. This helps to reduce distractions and allows us to turn our attention inward. Once the eyes are closed, we turn our attention to the breath. We don't try to control the breath in any way, just allow it to flow naturally. As we focus on the breath, we start to notice the sensations that arise with each inhale and exhale. Perhaps we feel the coolness of the air as it enters the nostrils,...
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