And you may wonder how I can keep the sound going for so long a time.
 It depends on regulation of the breath, which is basic to the art of meditation,
 and I'm going to show you how to do this and why.
 To begin with, just as you've been letting vibrations in the air play with your ears,
 let your lungs breathe as they will.
 Don't as yet attempt any breathing exercise.
 Don't force anything. Simply allow breathing.
 Now, is this breathing a voluntary or involuntary action?
 Or both? Or neither?
 Just feel it without taking sides, without words.
 And again, hear my voice as if it were wind in the trees or the sound of waves.
 [BREATHING SOUNDS]
 [BREATHING SOUNDS]
 Most of us are short of breath. We never really empty our lungs.
 But to make a long, complete out-breath, you mustn't force it.
 Imagine there's a large ball of lead inside your neck,
 and allow it to fall slowly through your body to the floor,
 pushing and easing the breath out as it drops.
 Ease the breath out just as you settle and sink down comfortably into a bed.
 And when the ball reaches the floor, let it drop away as if to the center of the earth.
 [BREATHING SOUNDS]
 Then, let the breath come back, back in as a reflex, without pulling it.
 And then imagine another ball of lead in the neck.
 And again, let it fall out, long and easy.
 [BREATHING SOUNDS]
 And once again.
 [BREATHING SOUNDS]
 Now, do you see what's happening?
 You are generating a great deal of energy without trying or forcing.
 Two things seem to be happening at once.
 First, the outflow of breath is simply falling, happening all by itself.
 Second, it's under perfect control.
 So, from this practice, you learn to experience, to realize, that what happens to you and what you do are one and the same process.
 There is no real separation between one thing called you and another quite different thing called the universe.
 When you stop talking and naming, they're quite obviously one.
 So again, let your breath fall easily out.
 [BREATHING SOUNDS]
 All the way.
 Let it come back on its own, and then out again.
 [BREATHING SOUNDS]


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