A Simple Breathing Meditation Anyone Can Use Almost Any Time
There are many different meditation techniques available. One of the easiest is called breathing meditation. After all, you already know the basic idea as on average you take around 17,280 breaths each day.
As with almost all meditation techniques, it helps to find a quiet place where you are unlikely to be disturbed. You can practice alone or with a friend – sometimes it helps to keep you “on track” if a friend is at hand to lend support, especially when you are just starting out.
You can do breathing meditation sitting down or, if you prefer, standing up. Experiment to see which is best for you. Some types of breathing meditation use body movements to emphasize the meditation, but you’ll know this if the meditation instructions lead you that direction. The simple breathing meditation technique I describe here can be done whilst you are standing or sitting – it’s your choice.
Once you’ve found your quiet place, simply notice your breathing. Is it deep or shallow? Or has your breathing gone “self conscious” on you, now that you’re paying attention to it? Whatever you’re currently experiencing is almost certainly OK.
Next up, take a nice, long, deep breath in. Notice how the air feels as it travels through your mouth or nostrils, down through your airways, filling your lungs with pure air. Pay attention to how your lungs react and notice how your chest moves out as you breath in. Don’t overfill your lungs though – you’ll know when you’ve breathed in enough air, so remember to stop before it hurts!
If you’re comfortable with the idea, hold your breath for a second or two, maybe longer with practice. If not, don’t worry about this step.
Then slowly exhale. Again, notice how your lungs gradually deflate. Feel the air traveling back out through your airways. If you’re doing a breathing meditation to help improve your health, imagine all the toxins from inside your body riding out with the air you are exhaling. When the toxins reach the outside world, see them twinkle and evaporate, like a cartoon. Stop breathing out before it becomes uncomfortable.
Then repeat the exercise.
The first few times you try this, aim for between 5 and 10 repetitions. You can gradually increase the number as you get used to using a breathing meditation.
So there you have it: a simple breathing meditation that you can use to instantly relax yourself near enough any time, any place.