using breath for meditation

I am keeping these sample meditations very simple so they will be quick to do and memorize.

Breathing meditation 1 – relaxation:

Level one takes only a couple of minutes and can be done almost any time any where

Sit up straight in a comfortable chair with your feet on the ground and your hands open in your lap.

Close your eyes and breath in and out as you would naturally for 4 rounds, paying attention to your breath – where in your body do you feel it?  What do you notice about your breathing?

Now breath in to the count of 4 and out to the count of 4.  Do this 4 times

This time as you breath in count slowly to 4 as you fully fill your belly with air. Slowly breath out to the count of 4. Repeat 4 times.

Next, breath in as deeply as you can comfortably, filling your belly first, then your lungs with air, hold it for 2 counts, then bring in just a little more air and hold for 2 counts before releasing it to 4 counts.

Level two – will likely take an additional 3-5 minutes and requires a quiet place
Go through the level one exercise then:

Settle in even more comfortably, breath in and out deeply, and for the next couple of minutes focus on the following –
As you breath in, feel you are inhaling a sense of calm alertness. Really pay attention to bringing in a sense of calm.
As you breath out, feel anxiety and tension melting away from you. As you breath out notice how your body becomes more relaxed and comfortable.

Breath in calmness
Breath out tension

There are countless variations on this breathing exercise and I encourage you to find the exact feelings and sensations you wish to focus on bringing into and expelling from your body.

Let’s start at the beginning … breathing.
Part 1 of 3, the theory:

Breathing is something we do all day every day. Why not use it to bring you calmness, lift you up AND re-energize your body in general?

The benefits of deep breathing are many:

Calms the nerves. When we are anxious we are more likely to breath shallowly, depriving ourselves our of the oxygen that helps our brains work most effectively. I know I can think much more clearly when I am not holding my breath 😉 Problem solving and staying calm in stressful situations are easier when your brain is able to work at peak efficiency.

Increased oxygen in the system also helps the body to work better, giving yourself a bit more stamina during heavy work, and helping your body to repair itself.

In parts 2 & 3 I will outline a couple of different breathing techniques you can use as a starting point. Eventually I will have mp3s you will be able to download so you can follow along with someone else until you are comfortable on your own.

The really cool thing is that you can use your deep breathing practice to imagine pain and anxiety melting from your body. I find it is fantastic for helping me to release muscle tension.

Most people breath shallowly. To see how deeply you breath, rest your hand on your belly and breath normally, does your breathing make your hand move? … No?  OK, in part 2 let’s change that and get you started on your first breathing meditation.

To your health,
Connie