Day162

[DealingWithDistraction] 15mins
Today done the meditation in the morning, went to bed and got up earlier than usual, after 甩手跟練氣, I felt a lot easier to get into focus. I also felt more comfortable with the posture. The pillow was on my back. I felt my body settled in quicker. Although near the end, I slouched a little bit and that broke my attention, after reminding myself and pull the string on my head, I could get back to focus. The pillow on my upper back took away stress from my neck, which I am feeling the strain right now sitting on the dining chair.
I think today’s lesson is that I 
"Only need to notice the distractions to get back to focus. No need really to pull myself back even just gently." 
That is great because even gently, pulling attention back to my breath is an effort I need to make. Noticing is a lot more subtle and less effort. It’s easier to do and I can do it better. At the same time, I felt I had lots of thoughts coming in and out today, while I was in focus! That’s kind of amazing. It might mean I am only applying gentle focus on my breath. That’s the different percentages of focus I can apply. I couldn’t do it before. And when I put more attention to the breath, I do notice more, so the smaller percentage focus application is not a bad thing. I can still do full attention. When I put in more focus on the breath, I found the back of my nose stimulated, just like when I was trying to smell things. I forgot what item I was smelling, but I remember it stun my nose at the end. It’s not anything that smells bad or sour. It’s just that those molecules stimulated my olfactory sensor. I didn't smell anything but just felt the back of my nose stingy.  

[Little moments] 5mins
"If we start to acknowledge the smaller things that happen every day, we can find a more stable feeling of appreciation and gratefulness."

At first, there were some restlessness in my chest, but after taking some breath and really look into the emotions, there’s nothing left. It’s what Andy said in the book, the action of looking into the emotion makes the emotion's power dissipated. I felt calmer already. 

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