The body breathes continually, and the breath moves continually. Not only is your breath the ideal place to start, but it's also a constant that you can return to whenever you need a little centering.
You will softly locate the breath in the body in this initial practice. Nothing has to be figured out, no issues need to be solved, and nothing extraordinary has to be done.
Return to your firsthand sense of body breathing on a regular basis. You're teaching your mind to focus on a single event without being distracted.
Instructions
- Find a body posture that is comfortable for you. Sitting is frequently advised since it keeps the body alert and energetic. You can also try standing or resting flat on your back. You can use a yoga mat, a meditation cushion, or a chair to sit on. For a few minutes of silence, choose anything that feels comfortable and sustained.
- Allow the eyes to shut gently. Try lightly staring at the floor or ceiling if you're more at ease with your eyes open (depending on your position). Allow the eyes to settle in one place and relax. The goal is to keep your practice as distraction-free as possible.
- Bring your attention to your stomach. See if you can feel the natural rising and falling by relaxing the muscles there. Assume the body is breathing on its own. Observe the movement from the navel to the obliques with each inhalation. Like thus, take a few deep breathes.
- Raise your awareness to your chest. Pay attention to the expansion of the lungs and the lifting of the chest when you inhale. Feel the constriction and movement as you exhale. Try following the sensation of your breath from the start of your inhale to the finish of your exhale.
- Pay close attention to the nostrils now. Here, the sensation of breathing may be more mild. Take a deep breath and see what comes up for you. As you breathe in, you may feel a tiny tickling at the tip of your nose. On the walk out, you may notice that your breath is somewhat warmer.
- In one of these three areas, focus your attention on your body's breathing. Refocus on the immediate feeling of the breath when the mind wanders. For a minute or two, keep an eye on your breath. Bring this awareness into your daily life when you finish this term of practice. To assist the mind stay present, stay in touch with your body's breath.
Our Mind, The Wanderer
The mind's natural instinct is to wander. Even the most experienced meditators suffer from wandering thoughts! The brain was created to analyze data; it's simply doing its job.
Instead of perceiving this as a problem, consider it a chance to improve your awareness.
Bring forgiveness, curiosity, and patience to these times, and bring your attention back to the breath anytime it wanders.
You may also want to read more about Mindfulness Meditation and Healing here.