Hello and welcome back to practicing human, the podcast where every day we're getting a little better at life.

I'm your host, Corey Miscara.

Tuning in with terrible audio, once again, I am so sorry, still waiting on a new mic.

When you podcast daily, well, you break mics often. So this is a second

broken mic in six months. And yes, next time around, I will order two, so I have a backup

mic. In the meantime, I hope you can forgive this audio. My computer microphone is trying its best,

and it's very self-conscious. In today's episode, I'm going to share a very simple strategy

you can use to start to refine your attention and concentration within your meditation practice.

It will be a short episode episode and we'll get to that

technique in a moment. First, let's settle in together with the sound of the bells. Okay, so this is going to be a technique or we could say a refinement in your attention that you can use during breath

meditation. People have different styles of practicing meditation, but a lot of us will use

at least for one of our practices and awareness of the breath. Feeling the belly as it inflates on an inhale,

and then feeling it deflate on an exhale. And this is usually one of the first techniques

you'll learn when getting an introduction to meditation. And this is also the foundational technique that I was practicing

in the monastery in Burma. And during my time in the monastery in Burma, I would get to speak with my

teacher once every few days for a few minutes just to share how my practice was going, anything

that I was noticing in my practice.

And it was often just very basic reporting. And that was the style of reporting your experience.

And the inhale, I feel my belly inflate and I notice the sensations that come with that on the exhale.

I feel my belly deflate and I feel a sense of ease and relaxation. When thoughts arise, I notice the thoughts. I'm aware of

them. I return the attention back to the breath. Like very fundamental to the point experience.

And a lot of the time the teacher would just say, okay, good job. And, you know, you go back to meditating 14 hours a day.

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