Simple Breathing Meditation Practice
Simple Breathing Meditation Practice
Meditation need not be something complex and hard. In fact, it is a space that allows you to go easy on yourself. Breathing meditation is an exercise that perhaps most of you may be familiar with. It’s the simplest form of meditation and focuses on awareness of the breath.
Why The Breath?
The breath as a concept is intertwined with the very sense of being and existing, of being alive.
It is a neutral and involuntary process that stays with you all the time.
Using awareness of your breath automatically brings you to the present, in the moment that is most immediately available to you.
Starting the Meditation Practice
Choose a Calm Place:
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You could choose a corner of a room perhaps or someplace which feels good to you.
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Sitting cross-legged on a cushion, mattress, mat etc. has been recommended but is not necessary.
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If you have children or other members of the family likely to call upon you, make your intention of being absent for a while clear.
- (However if any disturbance does occur during your practice simply accept it as a part of the practice. After all non-judgment and acceptance are important pillars of mindfulness meditation)
Watch this video for inspiration
Prepare:
- Sit with an alarm or a timer timed to the number of minutes you intend to sit for.
- To start with you can do this even for just ten minutes or if you find it too difficult, then even just five. Accepting your limitations and removing the fear of having to sit for too long usually helps a lot.
- Now that you have set your alarm, try and keep your back erect (relaxed, not rigid) and your shoulders soft. A straight back is known to keep the mind alert. However the body need not suffer or be tensed. If there is too much pain relax your back somewhat.
Begin:
- Once you are settled in your posture, start to focus on your breath. Know when you have taken your breath in and know it as you release it from your nostrils. That is all you need to do.
- Simply observe your breath the way it is naturally flows in and out. There is no need to change it in any way.
- You might find your thoughts wandering now and then. When this happens, know that this is okay, and just notice this distraction. Just gently bring your mind back to focusing on the breath.
- After ten (or five or longer) minutes, you can slowly open your eyes and stay for a while with how you feel, before you get up.
Listen to a guided breath meditation practice
Something to Remember
Like in all mindfulness practices, it is important not to judge how long you can manage to sit or how restless you get. The only important aspect is to just sit for the breathing meditation and allow the rest to happen as it may!
We hope you try this and enjoy it too!
