Focusing on the breath is a simple and yet super relaxing and rewarding mediation practice:
Benefits:
Reduces anxiety, anger and other emotions
Lowers blood pressure and heart rate while practicing
Promotes focus of the mind
Reduces mental chatter
Allows you to deepen and calm the breath
You can practice this meditation daily and use it to build up your time in your meditation.
1) Find a quiet and comfortable space
2) Wear comfortable clothing and create a space with soft natural light or candles (nothing to distract you basically ;)
3) Sit comfortably in a cross legged position, keep back and neck lengthened, crown of head to sky.
4) Close the eyes (or lower the gaze to the floor- a few feet in front of you)
5) Begin to bring the awareness to your breath, simply breathing normally through the nose. Observing it as you inhale and exhale.
6) Begin now to deepen the breath, perhaps silently counting an inhale of 5 counts and exhale for the same duration, increasing to 7 counts if available and up to 10 on the exhale (it is ok to have the exhale longer than the inhale, if this works more easily for you. Longer exhales allows you to deepen your relaxation.
7) As thoughts inevitably arise, simply let them go and return to counting our breath.
You can start this practice by setting a timer of 5 minutes. This way you can remain in your practice uninterrupted or tempted to check the time- truly allowing you to focus the entire time to your breath. As 5 minutes becomes more and more easy for you to hold your focus on the breath, increase as times allows :)
Happy Breathing All!
AAxo
Benefits:
Reduces anxiety, anger and other emotions
Lowers blood pressure and heart rate while practicing
Promotes focus of the mind
Reduces mental chatter
Allows you to deepen and calm the breath
You can practice this meditation daily and use it to build up your time in your meditation.
1) Find a quiet and comfortable space
2) Wear comfortable clothing and create a space with soft natural light or candles (nothing to distract you basically ;)
3) Sit comfortably in a cross legged position, keep back and neck lengthened, crown of head to sky.
4) Close the eyes (or lower the gaze to the floor- a few feet in front of you)
5) Begin to bring the awareness to your breath, simply breathing normally through the nose. Observing it as you inhale and exhale.
6) Begin now to deepen the breath, perhaps silently counting an inhale of 5 counts and exhale for the same duration, increasing to 7 counts if available and up to 10 on the exhale (it is ok to have the exhale longer than the inhale, if this works more easily for you. Longer exhales allows you to deepen your relaxation.
7) As thoughts inevitably arise, simply let them go and return to counting our breath.
You can start this practice by setting a timer of 5 minutes. This way you can remain in your practice uninterrupted or tempted to check the time- truly allowing you to focus the entire time to your breath. As 5 minutes becomes more and more easy for you to hold your focus on the breath, increase as times allows :)
Happy Breathing All!
AAxo