Tuning In to Your Breathing - What All New Meditators Need to Know

Do you remember a time when maybe you were a bit stressed? Things felt hectic.  Maybe you staggered around when your head felt like a wasps nest of darting, buzzing thoughts?  Maybe you seriously considered pushing a vacuum cleaner in your ear and slamming the 'on' button to stop it?  No?  Well, that's a good thing.  

Read on because there's a healthier way to a sanctuary of inner peace and relaxation.  At the very least it'll be giving you the opportunity to notice more about yourself.  And I like to think that'll be a very good thing.  The best thing is, the breathing meditation I'll show you below is simple, elegant and powerful.




A Good Practise Makes you Perfect


Before we begin, there is one thing I'll suggest.  It's good to be aware of your intention to practice.  A good practise makes you perfect. That's it. Make steps you can practise.  Accept what you can do and what you did.  Congratulate yourself. Then gently move on.

Half hearted attempts or sloppy attitudes are only good for wasting your time.  But if you're reading this you probably want to reduce the effect of headaches, tense shoulders and chest,  low energy, craving for crap foods and poor breathing.  Now I won't raise my hand and say I focus with 100% intention all the time.  I get distracted by thoughts and feelings sometimes.  Maybe you do too. Sometimes. You'll probably agree that's natural.  And normal.


So give yourself a 'can do, will do' attitude.  If you're not sure you can,  then 'dare' yourself to have fun while really focusing on the breathing meditation below.  I hope you enjoy it.





Tuning In to Your Breathing - the Best Bits

 
1.  Wherever you are, however you're sat or stood just notice how your body is breathing.  Your body is breathing all by itself.  Your body is taking care of you naturally, automatically.  And I  believe that's a beautiful thing.  It's going to be a massive help for your focus, relaxation and knowing peacefulness.  It's taking care of what's most important right now. 


2.  So I'd like you to notice the movement of the your breathing.


3.  Feel the sensation of the air on the tips of your nostrils as your body breaths in and breath out.  Avoid trying to change anything.  Simply allow your body to take care of itself.  Just notice the sensation of the breath on your nostrils as your body breaths in and out.   




4.  Be aware of the movement in your torso or core as the breath moves in and down, up and out through your body.
Then feel the sensation of the breath moving through your body as it breaths in and out.
Simply notice this. Allowing yourself to patiently be aware of the sensation of breathing naturally. 



5.  Simply let your breathing happen naturally with no effort.  If you find yourself trying to control it, simply stop. Then notice what you're feeling and accept this and return to the sensation of the air on your nostrils.  During all this your body will keep on breathing.  The more you allow yourself to just be aware and let it happen, it's likely the more peace and stability you'll discover.


6.  The more you rest your focus, the longer you gently notice the sensations of breathing, the easier you can reduce any stress and tension.


7. If a thought makes you stop or laugh or criticise what you're doing,   then accept that it's happened.  Call it a distracting thought (or whatever you prefer) and return to the 'in and out' sensation of air on your nostrils or in your body. 




The Extra - A Special Bit

Now imagine for a moment you're at work or doing whatever you do.  You're stressed and the wasp factory between your ears is making the sort of sounds you associate with a slasher-gore film.  Your body is tense in all the wrong places.  Your back aches and you've almost convinced yourself that this is normal effect of 21st century life.

Suddenly, you stop and place your focus on your breathing.  You recognise the awkwardness in your body and the changes in your breath.  You accept them as they are.  Placing your awareness on the sensations of the breathing.  You allow your body to breath in and out without the distraction of stress and tension.
If you do get distracted again, you accept that too and return to noticing the sensations of breathing.  Only you know what you're doing. And you're doing it with purpose.


Is there more freedom with practising this exercise?  Yes.
That's because you now have another choice about how you'd prefer to think, feel and behave.  To everyone else you look like you're carrying on as normal. 



Thanks for reading!




I'll just finish by saying that this simple breathing meditation continues to be a valuable resource for me.   There were some moments I really think it improved my daily life.   Even if life's kicking our legs and making us stumble and fall, we always have opportunities to stop, be more aware and continue breathing.  It's just about finding reminders to do so.  And I wonder how useful it will be to show young persons at school how to meditate?


I love to read about your experiences with this.  So, I hope you decide to practise this again, and again. Then type a comment and send it to me.