"Your Guide For Breathing Meditation"

For enjoyable meditation, breathing techniques are vital. This guide for breathing meditation, compared to breathing relaxation, only differs in the internal counting.

Simple yet effective, we then involve the mind as well as the body.

A few tips and reminders...

• Preferably wear comfortable clothes and take off your shoes.
• You may want to set a ten minute timer (keep the volume low and pleasant...)
• Keep in mind that you are showing yourself compassion. When thoughts come to you (and they will), kindly return your attention to your breath and counting.

• Remain calm and patient at all times. It is about the right attitude, not technique.
• Breathe from the abdomen. Let your chest (aided by neck and shoulder muscles) relax - it should not rise noticeably while you inhale.
• Here's our Disclaimer.

1. Sit comfortably on a straight-backed chair. Place your hands in your lap, gently clasped or cupped, whatever feels comfortable and natural to you.
2. Breathe in s-l-o-w-l-y and deeply through your nose. In your mind, count 1-2-3-4 while you feel your abdomen move outwards. Your chest should not rise noticeably.
3. In a natural, relaxed manner, now pause your breath and count back down, 4-3-2-1.. Don't force yourself to hold your breath if you feel like exhaling sooner.
4. Breathe out through your mouth, slowly. You may spout/purse your lips to slow down the force of expiration. Don't count, just feel how relaxing it is to exhale. Relief - Ahhh...
5. S-l-o-w-l-y inhale through your nose... 1-2-3-4... Naturally relaxed, count down as you pause... 4-3-2-1... Exhale, you may sigh with relief - Ahhh... Feel the relaxation.
6. Stay with 5) for as long as you like (or until your timer beeps).
7. Sit for a minute before getting up and going about your day.

Further recommendations

As you stay with number 5, try alternating each breathing cycle (inhale – pause – exhale – pause) with eyes open or closed to feel if you prefer either way over the other, or if you prefer the alternation itself.

There's no scientific evidence to support that one way is better than the other. The best way is the way YOU prefer and enjoy the most. After all, this is (supposed to be) one of the most relaxing meditation breathing techniques.

So do it the way you like.

Meditation means awareness - a highly subjective experience. And so, breathing meditation, be sure you breathe relaxing awareness. It's helpful to be aware of the following fact...

• This guide for breathing meditation is kind and flexible. You cannot go wrong. So just relax... :-)

If you liked this exercise, you're most likely also going to this similar mantra meditation.



Comments, Questions?

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