An inspiring and wonderful dhamma talk on putting all our focus and attention on the breath in meditation practice.
‎"Don't tell yourself you've got a whole hour to sit here. Just tell yourself you've got this breath: this breath coming in, this breath going out. That's all there is: this breath. As for the breaths for the rest of the hour, don't even think of them right now. Pay attention to them when they come. When they go, you're done with them. There's only this breath.
Your meditation needs that kind of focus if you're going to see anything clearly. This attitude also helps to cut through a lot of the garbage at the beginning of the meditation. You may have experience from the past of how long it takes for the mind to settle down. But by now you should have a sense of where the mind goes when it settles down. Why can't you go there right now?
Once you're there with the breath, and you can get your balance, try to maintain balance. Again, it's just this breath, this breath. See what you can do with this breath. Welcome it as an opportunity for making things better. How deep can it go, how good can it feel? How much of your attention can you give to it?
Ordinarily, the mind is like a command post where you're receiving information from all directions about all sorts of different things, and it has a tendency to reserve some attention from what you're trying to focus on right now in case an emergency comes up. But while you're meditating you want to bring all of your attention to the breath. Don't hold anything in reserve. If you find any part of your mind or body that's not connected with the breath, well, get it connected. Add it on. Let the connected parts build up as much as they can with each breath.
The more fully you can be in the present moment, the better. One moment of full attention is better than a whole hour of just drifting around. Of course, a whole hour of full attention is better than just one moment, but you can't do the whole hour at once. You can only do this moment, so give yourself fully to this moment. Don't hold anything back."
~ Thanissaro Bhikkhu
For more information on mindfulness immersed in the body please visit:
www.accesstoinsight.org/tipita...
May all breathing things be happy and safe,
May their hearts and minds be filled with joy,
Whatever living beings there may be,
May all beings, without exception, find inner peace and happiness.