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This method of meditation is very simple. Although it is simple it can give profound and deep results. It is one of the oldest and most popular forms of meditation and is taught all over the world. Many religions include breath meditation as part of their practise but it need not be part of a religion. Indeed, an athiest can practise it with the same results as a religious person.
THE METHOD
Concentrate on your breath. As you practise this you will find it a natural, easy and very relaxing form of meditation requiring no effort.
Concentration on the sound of the breath is usually the easiest way to do this form of meditation. Listen to the sound of your breathing; it makes a sound similar to the waves breaking onto the sea shore. There is the sound of the breath as you breathe in and then there is a slightly different sound of the breath as you breathe out.
Listen to this sound. Close your eyes and relax and listen to the gentle sound of your own breathing. Concentrate on the IN breath sound and then the OUT breath sound. At first you may find it easier to breathe a little deeper than usual to get into concentrating on the sound of your breath.
You can concentrate on the flow or movement of your breathing also. This will come naturally as you concentrate on the sound. For example, your chest expands or rises and contracts or falls as you breathe. This is in harmony with the sound of your breathing. Be aware of the sound and flow or movement of your breathing. Concentrate on this in a relaxed way with your eyes closed. If your mind wanders do not worry, simply turn your attention back to your breathing again. This meditation should be relaxed.
OTHER AIDS TO CONCENTRATION
This breath meditation comes naturally to everyone who practises it. Nobody taught you how to breathe and similarly, nobody needs to teach you how to meditate on your own breath. What I can do however, is point you in the right direction. Everything I have written above and below is a guide. You do not have to meditate exactly as I've written.
The main thing is, concentrate on your breath, in the way that you find easiest and most natural for you. After a while you will be able to do this without even thinking about it.
Your breath is yours and it is yours to meditate on to bring you deep peace of mind and body. As you practise breath meditation you will quite naturally find it will become a deeper and deeper experience that you can practise without any undue effort.
You may find that you also concentrate on the breath going in and out of your nose. This can be very helpful but it is not manditory. If it helps then do it. If it doesn't help then don't do it.
You may also find that placing your hand or fingers near your nose, so that you can feel your breath on your skin, is also an aid in concentrating on your breath. Again, if it helps then do it. If it doesn't help then don't do it.
Some people find that tightening the throat so that the breath is heard in the throat, is very helpful in getting into this meditation. It can be helpful. The tightening of the throat need only be very slight in order to hear the breath there and must not be strained. I personally only practise this throat tightening technique for a few breaths after my attention has wandered away from my breath. It is helpful to regain my focus upon my breath.
A RESTING PLACE FOR THE MIND
This breath meditation is about relaxation and peace of mind. It should not be a forced effort of will! One can practise it sitting comfortably in a chair, sitting cross-legged on the floor, chair or bed, sitting on the bed and leaning against the headboard or lying down. One should sit or recline as one feels most comfortable. Never worry about your mind wandering or losing concentration. Just put your concentration back on your breath as feels comfortable.
How long you meditate for is up to you. The more you practise the meditation the more you will experience the benefits. The benefits don't always come immediately. It often takes a few days before there is a noticable effect. Meditation for ten minutes a day is what I would recommend to begin with. Then you can extend your meditation sessions as you feel the desire to do more. Meditation for a half or one hour is easily possible after a while. The philosophy is - relax and grow into it, at your own pace. You will soon come to enjoy this simple meditation.
If you've never tried this meditation before it might seem like an unnatural thing to do. However, after you've practised it for a while it will seem like a most natural thing to do. This is because this breath meditation is a natural resting place for your mind. There is no confusion in your breath. There is no worry in your breath. There is no religion in your breath and there is no guilt or judgment in your breath. There is only peace and rest in your breath.
The human mind can seek natural refuge within the breath. It is the ladder out of confusion. Meditation on the breath is the ladder that can take a person up to a place of inner peace and joy. Above all, it is a natural resting place for the mind.
Relaxing into the ocean of peace
This meditation can go as deep as you want with extraordinary results. Click on the link to see how you can cross uncharted seas.
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