Mindfulness meditation (vipassana) ?





by OrangePeel:

in the meditAtion guide I have, it says to focus on your breath sensation, unfortunely for me there is barely sensTion of breathing in my body. Just the feeling of air going in and out of my nostrils. Should I just focus on that?
also, my Mind races so much thAt I can barely even focus on just one in breath.
Also when I do focus on the sensation of my nostrils, it feels like my breAth is forced and I am not breathing normally. Can you please help? Was it like this for you when you started? I think these are all signs that meditAtion will do me good but it’s so hard I need some encouragement.
sorry crazy arab i typed this from my phone

Answer by Mark
Meditation is very hard at first. Just try to focus your mind one thing.


  1. start by focusing on the rise and fall of you abdomen. after you have calmed down,mind and breath, then you can switch to the nostril. it also usually takes about 10mins of meditation before the mind will slow down so you don’t have to be all that concerned.
    i’ve done 6 ten day meditation retreats,meditating about 10hrs a day and my first retreat my mind just raced the whole 10 days. it was still great.
    what meditation guide? you might have a lot better success with a different form of vipassana.
    there are plenty of different ones to choose from too.
    watch video below and monk will explain why it’s best to start with rise and fall of the abdomen.
    just keep practicing and studying. if you want to master meditation then you need to stick with it day in and day out for yrs. just like developing any other skill.

  2. These problems are very common for beginners. I advise reading Mindfulness in Plain English. It touches on all the questions you’ve just asked. It’s not the best book, but it can definitely help you and it’s easy to understand.
    First of all, about that air going in and out of your nostrils, yes, that is, in my opinion, the best way to focus on breathing- it’s what I do, anyway. Your second problem, the feeling like you’re forcing your breathing, is really a part of the meditation process. Basically, what I do and suggest, is to just accept however you’re breathing as exactly how you should be breathing. In time it should feel much more natural.
    Also, for what it’s worth, what I do at the beginning of meditation is take three long, full breaths, filling my lungs completely and letting them out completely, one after another. Then I let my body take in the air it needs by itself. Normally I don’t have to think about breathing, so why should I while I’m meditating? This helps me focus on the sensation, and not on making it.
    Meditation techniques are different for different people though, so while I hope this helps, you’re probably going to have to find what works best for you through trial and error.
    Here’s a link to the book I mentioned, Mindfulness in Plain English, so if you’re interested, you can read it online.

  3. everything youre experiencing is normal
    it takes time, it just does
    soon youll be thinking youre focusing on the sound your nostrils are making
    then all of a sudden out of no where youre going to notice something completely different
    about the level/stage of breathing you have reached
    youll notice how much of your limbs/body you no longer notice
    time, thats all…time

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