The teacher at the course, SN Goenka, instructed the students to sit with crossed legs and closed eyes, and to focus all their attention on the breath coming in and out of their nostrils.
“Don’t do anything,” he kept saying, “don’t try to control the breath or to breathe in any particular way. Just be aware of the reality of the present moment, whatever it may be. When the breath comes in, you are just aware—now the breath is coming in. When the breath goes out, you are just aware—now the breath is going out. And when you lose your focus and your mind starts wandering in memories and fantasies, you just know—now my mind has wandered away from the breath.”
It was the most important thing anybody ever told me. - Yual Hurari