Discussion Forum

Vipasanna Meditation – How to observe the breath?

I am starting with Vipassana meditation.

The basic technique is to put your attention to your nostrils and observe the breath going in and out.

What I have problems with, though, is that I can’t really let the breath “be by its own”. So every time I put attention to my nostrils I need to breathe consciously as compared to me breathing doing something else.

What can I do to let go of that conscious control?
Or do it simply need to practice putting yet more attention to my nostrils?
Is Vipassana possibly not suited for me? Should I instead rather try to focus on a different object like a candle?

Thank you

4 Comment threads
0 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
1 Comment authors
bodhidavelivestiumPineapple ExpressAnton Recent comment authors
  Subscribe  
newest oldest most voted
Notify of
bodhidave
Guest
bodhidave

You don’t need to worry. Just be mindful of the experience you are actually having. If, when you attend to the breath, it feels like you “can’t let go of conscious control,” just notice that. Just experience what that is like. The practice of Vipassana mindfulness of the breath is not so much to make the breath a particular way. It is more to connect with the way it actually is. So, if for now you notice a sense of “control” as part of your experience of breathing, just notice that. Just notice what that is like. You can invite… Read more »

livestium
Guest
livestium

if your paying too much attention your not relaxed enough. you just want to be aware of breathing not totally conscious of it. it sounds like your trying too hard and by doing so your limiting yourself by your ego, your mind.
just let go, imagine being in water trying to swim by thrashing about, we can’t, we drown. but if we let go and relax we find the water supports us.

Pineapple Express
Guest
Pineapple Express

Keep practicing. Eventually you’ll be able to watch your breath without interfering with it. Don’t try to force it. It is the opposite of striving. When you are relaxed enough, you’ll be able to observe your breath without controlling it. John Kabat-Zinn uses a metaphor for observing the breath. He says it is like approaching a wild animal that is sunning itself out in a field. Approach it slowly, gently, and with compassion.

Anton
Guest
Anton

Vipassna is not observing your breath but concentrating on breathing through your Navel!