Everyday Mindfulness

I often change the area where I pay attention to the breath as it seems to help hold my concentration. I dont mean swapping around during the same practice but for example, one week I`ll notice in my stomach, the week after, the nose, sometimes at the back of my throat and sometimes its just the pressure I feel at the top half of my face when I breathe in and out. I particularly use the nose or face in bed as I tend to lie on my side and cant feel the stomach too well.

Anyone else do this at all? Assume it doesn't interrupt progress by swapping about. If it works I guess.

Hi DJLSFC,
I do it too. All the places you mentioned. Sometimes one spot, sometimes the whole path of the breath. I don't pick something for an entire week, though. I just pick what I feel like.
Peter

I’ve recently begun experimenting trying to watch my breath at different points around the face (nose, eyes, in between the eyes, etc.) After a few years of watching my breath in the stomach, it didn’t seem like the most natural place for me to observe the breath so I’ve been trying some other techniques out. One issue I’ve been having is that I want to jump around in the middle of meditating trying to find which place is easiest to watch the breath.

While I haven’t done exactly what you are talking about I could see myself adopting that same approach at some point if I found it to be useful.

The nostrils has always been the most natural place for me. Everything else seems a bit forced.

Gareth wrote:The nostrils has always been the most natural place for me. Everything else seems a bit forced.

I have found that to be so for me. I've recently been following an eight week course that has guided meditations where you notice the breath in different parts of the body and managed that OK, I find it incredibly difficult (forced or uncomfortable to a point of aversion) to direct the breath around the body and often times it makes me anxious to do this.

I like to follow the breath (for a while) around my tummy area but the most natural place to watch it is the nostrils, I don't get any discomfort or anxiety at this location.

When leading a breath meditation I always invite the meditator to choose the place in the body where the breath is felt most predominantly. Of course, that can change from meditation to meditation.
JW

That makes sense to me Jon!

I also find, depending on how i feel at the time, that its difficult to focus on the same area all the time. If I find my mind is a bit all over the place, then I find it easier to focus on the stomach, but when my mind is calm and more focused I like to concentrate on the more subtle areas like the nostrils and back/front of face etc.

Hi Happyogababe, I too used to find it quite difficult to direct the breath around the body, and still do now quite often if I`m following a guided meditation, so I tend to skip that bit and just concentrate on the breath or sensations.

Some guided meditations can move you on quite quickly which can knock your concentration a bit so in the last 2 months or so I`ve been doing a lot of unguided meditations and that gives you a bit more leeway, as you can spend more time imagining if you want to, until you nail it or just move on.

I've spent ages trying to find sensations in the ankles, to the point I've forgotten why I am lying down in the first place. I've given up on them now !!

Thanks. Dave.

I'm the same with the knees, Dave.
It's like they're not there.
Though I'd walk a bit funny if they weren't.
Jon

My theory of why there's so much focus on following the breath in the stomach is because it implicitly enforces belly breathing. Which, of course is a lot better (against anxiety and such) than chest breathing, and very few adults belly breathe by nature. I also think that one of the reasons behind 'breathing into' body parts, like breathing into one's feet and such, is to establish a slow deep breathing rhythm.
Peter

I would say it depends.
If you are jumping around to satisfy restlessness (even subconsciously), you will meet great hindrance to your progress.
Why are you changing?
Is there doubt or the grass is greener with another method?
They say a man who digs many wells never finds water.
You must pick an area and stick to it, at least long enough to see results (months or years).
The nose is a smaller area of focus so this will help you to concentrate. It is harder though so may leave you feeling frustrated.
In the Buddha's teaching on breath meditation, the "whole body" should be sensitive to the process of breathing. There is debate over what "whole body" means though. Does it mean the literal body or the entirety of the breathing process? Buddhist monks even disagree here but the important thing is that it works perfectly for them.
So, find what works and don't deviate from it. Changing all the time will stop you from going deeper.
I used to use the nose but found it too tight and restrictive.
I now just sit and let the breath show up wherever it does (upper belly for me). I then sink into that area and let breathing sensations slowly move out and feel them as much as a whole body process as I can. This will create a very deep bodily awareness which will be effortless; eventually awareness will be so strong the breath can fade into the background leaving you just "aware".
There are myriad arguments for and against each area to feel the breath. They are all correct, we are not in dualistic territory here. Just pick one and do it knowing that everything you need is inside that method; having no doubt, no thoughts of another system being better, just being present with the one thing you have chosen.
Good luck.