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Meditation Techniques and Tips:
The Breath Meditation
Before we begin any meditation practice, let's first establish that we are breathing properly. As babies we breathed naturally, but somewhere along the way, we've developed the habit of breathing shallowly from our chest allowing minimal amount of air in, as opposed to breathing through the diaphragm. Most of us are not even aware that we are engaged in the habit of breathing incorrectly.
Shallow breathing is associated with anxiety disorders and hyperventilation.
Breathing correctly is a very important aspect of the Breath Meditation as it is the foundation of the practice. Allowing maximum oxygen rich air into the lungs nourishes every cell in the body.
Shallow breathing is associated with anxiety disorders and hyperventilation.
Breathing correctly is a very important aspect of the Breath Meditation as it is the foundation of the practice. Allowing maximum oxygen rich air into the lungs nourishes every cell in the body.
Bringing awareness to your breathing:
- Place your hand on your stomach.
- Breathe in - you should feel your stomach expand to allow maximum air in
- Breathe out - you should feel your stomach contract as the air leaves your body
Choose an appropriate place to become your sacred space for daily meditation.
Choose a time when you won’t be disturbed.
Sit upright in a comfortable position. Keep the spine straight but not rigid. (Especially in the beginning, sitting in a chair is recommended)
Mentally check that your body (from head to toe) is relaxed and comfortable. This is important so the mind does not get caught with any physical discomfort in the body. (I like to close my eyes to diminish distractions by the physical environment.)
Turn your attention to your breathing:
- feel the sensation
-hear whatever sounds it makes,
- feel the stomach expand to accommodate the air.
Continue to observe the breath as it goes out through the nostrils:
-feel the sensation
-hear the sounds it makes
- feel the stomach contract to release the air.
The intention of this practice is to simply be aware of the breathing process.
It is a good idea to spend enough time becoming familiar with the rhythm of your own breathing.
Mental notes:
- Start out with a five-ten minute practice, increase at your own pace.
- The mind will wander many times and you will loose focus… gently bring your attention back to the practice.
- The mind will want to criticize, judge, make mental comments as to how you are doing - don't argue, don't try to justify - simply bring your focus back to the practice.
- Do not alter your manner of breathing whether to speed up or slow it down. Breathe as normally as you can.
- Most importantly, this is a life-long practice therefore, you ought not set any goals or have any expectations. It is simply about being in the moment.
- Take a joyous approach !
