Breathing Meditation
Breathing meditation is one of the most ideal meditation techniques for beginners. The goal is to just pay attention to your breathing (its natural rhythm and flow, as well as how it feels on each inhale and exhale). Focusing on the breath is especially beneficial because it acts as an anchor–something you can return to at any time if you begin to feel worried or carried away by bad feelings.
Simply focusing your attention on your breath, the inhale and exhale, is the most basic form of mindful breathing. You can do this while standing, but sitting or sleeping in a comfortable position is preferable. You can keep your eyes open or closed, although closing your eyes may help you focus better. Setting up a certain time for this exercise can help, but it can also be good to perform it when you're feeling particularly stressed or nervous. Experts believe that practicing mindful breathing on a regular basis can make it simpler to do so under stressful situations.
Sometimes, especially when trying to relax in a stressful situation, taking an exaggerated breath can help: a deep inhale through your nose (3 seconds), a breath-hold (2 seconds), and a long expiration through your mouth (4 seconds). Otherwise, simply watch each breath without attempting to adjust it; focusing on the rise and fall of your chest or the sensation through your nostrils may assist. While doing so, your attention may wander, distracted by thoughts or body sensations. Simply be aware that this is happening and gradually return your attention to your breathing.
You could be sitting in a chair or on a cushion on the floor. Maintain a straight back, but not too straight. Hands are resting wherever they are most comfortable. Place your tongue on the roof of your mouth or somewhere else that feels comfortable. Allow yourself to relax and become inquisitive about your body while seated here (the sensations it feels, the touch, the connection to the floor or the chair).
Pay attention to your breathing. Feel the natural flow of your breathing, in and out. Nothing needs to be done to your breath. Not too long, not too short, just right. Take note of where your breath is felt in your body. It could be in your stomach. It could be in your chest, throat, or nostrils. Try to feel the feelings of breathing one at a time. When one breath comes to an end, the next one begins.
As you do this, you may notice that your mind begins to wander. You might begin to consider other things. It is not a concern if this occurs. It's completely natural. Just be aware that your thoughts have wandered. You might softly say "thinking" or "wandering" in your brain. Then softly bring your attention back to your breathing. After a few minutes, notice your body, your entire body, sat here. Allow yourself to relax even more deeply, and then thank yourself for practicing this practice today.
