Meditation 1. The Temperature of Breathing

A Subtle Focus Meditation

This is a very simple mindfulness meditation that will focus on your breathing in a very particular way.

You will not only focus on the act of breathing, but on the subtle sensation of the air temperature.

It is a powerful exercise to calm the mind, using an anchoring point that is always available to you.

The Purpose. Silencing the Mind Through Sensation

The main goal of this practice is to give your mind such a subtle concentration task that it cannot wander.

By focusing completely on a delicate physical sensation, you naturally interrupt the flow of obsessive thoughts.

This meditation trains you to direct your attention at will, a key skill for managing anxiety in your life.

Step 1. Preparation and Natural Breathing

To begin, sit in a comfortable position and simply relax, closing your eyes if that helps you focus.

Begin to pay attention to your breathing, feeling the air enter and leave your body through your nose.

It is very important that you do not breathe in a forced or heavy way; Simply breathe normally and naturally.

You should breathe as you would if you weren't thinking about it, allowing your body to find its own rhythm.

Step 2. Observing Air Temperature

Now, bring your full attention to the temperature of the air you are breathing at this very moment.

Concentrate solely on noticing the difference in temperature between the air going in and the air going out.

You will notice that, when you inhale, the air entering your nose is noticeably cooler.

However, when you exhale, the air leaving your nose is a little warmer due to your body temperature.

Step 3. Focusing on the Nostrils

To make the exercise even more precise, try feeling this temperature difference directly in your nostrils.

Notice how the skin inside your nose feels a little cooler as you inhale the air from outside.

And then feel that same area warm slightly as you exhale the air from your lungs.

The Immediate Result. Pausing Obsessive Thinking

As you focus intently on this subtle difference in temperature, you will notice that something surprising has happened in your mind.

You will realize that your obsessive thoughts and worries have completely stopped during this exercise.

Your brain cannot maintain focus on such a delicate sensation and at the same time continue its usual chatter.

A Practice to Integrate into Your Day

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