Observing the Gap The next time you sit for meditation, you can know the consciousness within. Watch the breath, identify the gaps and examine your awareness DURATION: 15-20 minutes Step 1 – Observe the In Breath Gently close your eyes and begin watching your breath. First, watch the inhalation – from where it enters your nostrils to right down into your lungs. Step 2 – Observe the Gap As the inhalation ends, there is a gap that follows, before the exhalation starts. Watch that gap. It is of great value. Step 3 – Observe the Out Breath Then watch the exhalation – from your lungs rising up and releasing through the nostrils. Step 4 – Observe the Gap As the exhalation ends, there is a second gap that follows, before the inhalation starts. Watch the gap. Repeat the above steps three times – watching the breathing cycle. Simply watching the natural rhythm, observing the gaps – not altering it in anyway. Step 5 – Count the In Breaths Now, start counting your inhalations: Count one… two and so on, up to ten. Don’t count the exhalations. Then count backwards from ten to one. At times you may miss to watch the breath or you may continue to count over ten. In that case, go back to one and start again. This technique will help increase awareness. If you enjoy the meditation, practice it often. It can bring immense value. Topicsawarenessmeditationmindfulness Quotes Do you love yourself? Then, without complaints, anxiety, impatience, distress & insistence, patiently wait for the grace to flow. For a seeker, discipline is pleasure, not pressure and pain. Your mother gives you eyes to see the world. The Guru, the divine mother, gives you vision to see beyond. Spiritual growth is not just outer horizontal growth but inner vertical growth - a paradigm shift in your beliefs and responses. View All #SadguruWhispers Your mother gives you eyes to see the world. The Guru, the divine mother, gives you vision to see beyond. Select category for which you wish you receive updates via email - SRMD Updates Wisdom Updates Subscribe for updates