How do you meditate on the belly?

[Hazmatac]

Hi, I have been having some trouble having any feeling in my nostrils when meditating. I was wondering if anybody knows of any articles or books that go over how to watch the belly as an object of meditation. Thanks

[Flipasso]

Hi Haz..
I've tried watchhing the belly for a while, and it doesn't seem very easy because it is a subtler object than the nostrils. However it has some advantages..
It might help you breath more fully, which is good.
And also if you've got you nose obstructed than you'd had to breath through the mouth and your meditation would be affected... If breathing through the belly no change would ever occur! I think

My guess is just pay attention to the feeling of the belly inflating and deflating and keep at it. You'll gradually become more attuned to it.

Peace

[Stefan]

I've tried watching the belly for a while, and it doesn't seem very easy because it is a subtler object than the nostrils.

is it really subtler? I never tried belly-meditation so I'm curious.

and btw.: please mention your "Vipassana-style" - it is easier to answer!

Metta, Stefan

[Matthew]

Rob,

Notice the belly rising as you inhale and falling as you exhale. Notice the gaps inbetween. Notice the feeling of your belly expanding and contracting.

In the Dhamma,

Matthew