4. Breath's Gentle Touch

Breathe in and out through your nose only.
Feel the breath in your nose and leaving your nose.
Feel the gentle touch of the thin stream of air on the skin above your upper lip.
Then feel the sensations on your nose itself.
There may be itching, or heat, or cold.
You may feel movement or sweat.
Just keep focussing on the breath going in and out of your nose and the skin around that area.

Commentary

There is always sensation. The touch of the breath, the movement of muscle and skin, and the thousands of nerve endings that registerheat, touch, pain and more.

We filter our reality subconsciously, but this exercise helps us become aware of our filters. Try applying the same level of observationwhen you are next talking to someone face to face.