Breathing Meditation

Most meditation practices begin with a breathing meditation. Why is this? The autonomic nervous system is responsible for subconscious bodily processes like breathing, the heartbeat, and digestion. Our breath is the only autonomic process that can be either conscious or subconscious. We can slow our breathing and hold our breath even though our bodies will naturally breath without us noticing. This means that when we focus on our breath we are interacting with our own subconscious minds in a very real way. This process can help us to release attachment to our thoughts and see them as they are. It can be very grounding to identify as oneself rather than as an amalgamation of one's thoughts.

  1. Find a comfortable seated position. You can cross your legs or sit in a chair with your feet on the ground. Your hands can rest in your lap or on your legs.
  2. Your eyes can be open or closed, whatever is most comfortable. Often, somewhere in-between will help keep the mind awake and aware without wandering.
  3. Bring your attention inward. Become aware of your breath and the other sensations within your body.
  4. Take several deep breaths through your nose. If you want to you can say "in" in your mind with each in breath and "out" with each out breath.
  5. Breathe into the depths of your belly, allowing it to expand and contract. The lungs should fill from the bottom to the top as a jar would fill with water. As you breathe out you can pull your naval back towards your spine.
  6. At either end of each breath you can pause for just a moment. After each exhale allow a new breath to begin naturally.
  7. Feel each breath throughout your body. Feel your belly rise and fall, your lungs expand and contract, your breath flowing through your nostrils, windpipe, lungs, heart, and body.
  8. Feel into the sensations throughout your body. Where there is tension, pain, pleasure, vibration, a heartbeat, or any other feeling make note of the experience. Begin by accepting your sensations as they are, release them with your breath as you exhale. Make any adjustments you need until you are comfortable.
  9. When thoughts come up accept them and allow them to drift away like passing clouds. Gently bring your attention back to your breath.
  10. Continue breathing in silence for as long as you like.

Note: You can do this while walking or driving and even incorporate other meditations and practices into a breathing meditation, or vice versa. I find saying or singing "woo" in my mind with each breath can be quite pleasant.


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