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Conscious Breathing

Focusing your attention on your breathing is one of the most natural and effective ways to begin meditating. It helps to clear your mind, calm your nerves, and open your heart. It is also one of the simplest and most direct methods for preparing your being for entering the deepest states of meditation.

THE PRACTICE

Start by sitting up straight and closing your eyes. Then take a few deep breaths deeply and evenly, with your whole body, the way a baby does. Fill the bottom of your lungs first, extending your belly to make room. Continue filling the middle of your lungs, expanding your ribs to open the chest, making sure to fill the upper part of your lungs, too.

Pause at the top of each inhalation for a moment or two before exhaling. Then slowly release the air in your lungs through pursed lips. Contract your stomach muscles towards the end to expel that last bit of air. Take two more deep, full breaths. Then let your breath flow naturally, without controlling it in any way.

Continue observing the breath in an ongoing manner bringing more and more of your awareness into the belly. Anytime your mind begins to wander, return your attention to your breath and belly. If you find that your mind continues to wander, try counting your breath in cycles of ten, starting back at one if you lose count.


SUMMARY

Practice this meditation for at least twenty minutes once or twice a day for a few weeks. Conclude each meditation by making a commitment to continue to focus on your breath at certain times throughout the day. In particular, whenever you find yourself feeling overwhelmed, anxious, or even bored or tired, take a few deep breaths to get centered, and then spend a few minutes meditating, consciously focusing on breathing into your belly. Continuous awareness of breathing will create a solid foundation for your meditation practice. When you feel you are ready, move onto the next method.

REMEMBER: Entering the deepest states of meditation and learning how to reconnect with our true nature may take a while. It is important to note that working towards this goal also has enormous benefits along the way. You will become a more relaxed and alert person, and learn to meet life's varied challenges with more wisdom and joy.

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