Ian Pitchford

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This practice is a more intense version of the following the breath technique you learned earlier. Only this time, you want to identify even more thoroughly the many distinct sensations that constitute the “breath at the nostrils.” Set your intention to follow the microscopic movements of sensations. As you focus in more and more, you might discern half a dozen or (many) more different sensations for each in- and out-breath.
The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness
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