5 Steps to Breathing Mediation

This morning's post is courtesy of my friends at Finerminds.com
Meditation can be a very enjoyable and easy process if you allow it to be. This example is a simple Breathing Meditation that allows you to gain focus, centering yourself in the moment.

Enjoy the process, and create a wonderful life!



1. Right Place, Right Time
The first step to an effective breathing meditation – and most meditations, for that matter – is to find a space where you wont be disturbed. Some place quiet and dimly lit is best.

2. No Slouching

An upright and straight spine is best for effective meditation, but this doesn’t mean you have to twist your legs into a pretzel. The important thing is to be comfortable so that you’re not distracted from throbbing knees or a sore bottom. So experiment a little bit – do you prefer a chair with a straight back to lean against, or would you rather sit on the floor, a stool or even a kneeling chair? The important thing is to keep your spine straight and your body comfortable enough to avoid being distracted.

3. Pre-Med Prep

No, not the entrance exams, the relaxed focus. Let your eyes relax. You can close them partially or completely. Now take three slow, deep breaths, breathing in through your nose and out through your mouth. When you inhale, fill your lungs as much as you can, then hold for a few seconds. When you exhale, imagine any tension in your body, worry or distracting thoughts leaving with the breath.

4. Breathin’ Easy

After three, tension reducing breaths, just allow your breath to be natural. Bring your focus to the sensations of breathing. You may notice a tickling as the air enters your nose, or the subtle rise and falls of your chest and shoulders with each breath. Observing these sensations is the focus and purpose of the meditation.

5. Judgment, Distraction and Return


When you begin your first breathing meditation, you’ll probably find your mind wandering a lot. You may also notice yourself judging or analyzing the sensations you’re observing. This is normal but not very beneficial. So whenever you notice your mind wandering or making judgments and assessments of things – either inside or outside yourself – simply bring your attention back to your breath. With practice, this will become easier and easier to do, until your mind really feels a sense of freedom from thought, distraction, worry or discomfort.
 
(Copyright 2012 Finer Minds)