Today, we will focus on breath meditation.
Breath-focused meditation is simple and one I recommend if you’re just getting started. We will dive deep into breath work on week 4, but for now let’s take a look at how it applies to meditation. Breath meditation will allow you to sharpen your mind, clear your thoughts, and evoke positive emotions. In a breathing meditation, you are exclusively mindful of your breath. Your breath is the object of focus. Let go of everything that is external. Become aware and conscious of your breathing. Do not insist on anything having to happen. As your draw attention, become your breath. If your mind drifts or wanders, release. Watch your mind, observe your thoughts. Don’t judge them, don’t try to control them.
Breathing practices allow you to focus on the moment and focus on the breath because each moment you spend focusing on something positive is one less moment you spend focusing on something negative.
Learning how to breathe deeply is extremely beneficial in times of stress. The shallower you breathe, the more anxious you will remain.
One specific breathing technique that acts as a natural body tranquilizer and can help you get started is Dr. Andrew Weil’s 4-7-8 breathing technique.
Begin by emptying your lungs.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale firmly through your mouth, pursing the lips, for 8 seconds
- Repeat this breathing cycle up to 4 times.
Practicing this kind of simple breathing practice can completely shift your focus and your state of mind.
Many of you requested breaking out the breathing techniques over several days to give you the opportunity to try each one.
We will cover the remaining over the next few days:
- Mindfulness meditations
- Focus meditations
- Mindful walking meditations
- Progressive muscle relaxation meditation
Onward.
