Breathing Meditation
- Raven
- Feb 7, 2018
- 2 min read
A very common practice in meditation is a simple breathing meditation. We focus on breathing, not because there is anything special about it, but because that physical sensation of breathing is always there. Throughout the practice of breathing meditation, you may find yourself caught up in thoughts, emotions, sounds or smells. Where ever your mind goes, acknowledge it and come back to your next breath.
When we are aware of our breathing, it helps to calm the body and mind. This calmness helps us be more aware of our thoughts and feelings, and not be swept away with them. The practice of breathing meditation also helps relax our bodies from stress. Follow these simple steps, and relax.
1. Sit in a comfortable chair or on the floor, as straight as you can without straining yourself. The reason we sit instead of lay is so our mind is aware. Close your eyes and take a few moments to just simply “be” in the moment. Notice things, how you feel, sounds, thoughts, feelings. Let your body and mind settle down.
2. Now bring your attention to your breath. Notice the breath as it moves in and out as the body inhales and exhales. The rising of your chest or abdomen, feel the breath as it enters and exhales from your nose or mouth. With every breath, bring your attention deeper and deeper into the sensations.
3. You will be distracted by thoughts or feelings. You may feel distracted more often than not, and that is normal. Without giving yourself a hard time or expecting anything different, when you discover that your attention has wandered away from your breathing, simply just come back to your breathing.
4. If you feel you need to make any physical adjustments, such as scratching an itch, pause before you do so. Then, with intention, shift at a moment you choose. Allowing space between what you experience and what you choose to do.
5. If you feel you must try to make something happen, let go of that feeling. While you are meditating, create an opportunity to not plan or fix whatever else your habit is. Exert enough effort to sustain this practice without causing yourself mental strain. If you find yourself daydreaming, devote a little extra effort to maintaining your focus.
6. All you need to do at this time is breath, so just gently return your thoughts back to your breath.
7. As you go, you will be observing without needing to react. Just sit and pay attention as best you are able to. As hard as it is to maintain, that is all there is. There is no judgment or expectation of self, you are just being with yourself and your breath.
8. When you are ready, gently open your eyes. Take a moment and notice any sounds, how your body feels, your thoughts and emotions. Pause for a moment and decide how you would like to continue on with your day.
It is good practice to write down your experiences when you meditate. As you go, you will see a change. It may be subtle, but you can see it in your meditation journal.
Enjoy your ME time. If you have enjoyed this article, drop me a note.
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