Breath Awareness Part 1
If you can breathe in and out, you can meditate…
Yes, really…
You’re going to hear this, over and over again, lest you forget it, or the voices inside your head tell you that you can’t do this or that you’ve failed before.
So, repeat, and let this sink in:
“If I can BREATHE, I can meditate.”
The problem often begins with the fact most of us don’t know how to breathe correctly.
I know that sounds crazy, but it’s true. Let me explain.
We came into the world instinctively doing it right, but somewhere along the way most of us got sidetracked and forgot how to do it correctly.
For example, when we are stressed, we become agitated and tend to hold our breath so that it becomes very shallow. We don’t take in enough breath, don’t fill up our lungs, and consequently, don’t get enough oxygen either.
Conversely, when we are relaxed, our breaths generally become longer and deeper, and more fluid as well. We can fill our lungs more easily from bottom to top, and our cells get more of the oxygen they need.
Posture also contributes to this immensely. It can aid or restrict our breathing. Lack of physical activity also contributes to the health of our breathing. Something as simple as a regular walk can help us feel better and breathe better.
So, let’s try these two brief exercises to get us to connect more deeply with our breath…
Breath Awareness 1: ”Observing the Breath”
Close your eyes.
Breathe in and out of your nose.
Bring your awareness to your breath and simply observe it.
Notice your inhalations in relation to your exhalations.
What are they like?
What can you observe about the quality of your in-breath?
Is it smooth or does it feel somewhat resistant?
What about your out-breath?
Does one flow more naturally than the other?
Is one breath significantly shorter or longer than the other?
Is there a pause in between the breaths?
What else do you notice?
Does it get easier the longer you focus on your breathing?
Does it begin to quiet you down and do you feel more relaxed?
Continue this exercise for a few minutes and see if you notice anything different in yourself or the quality of your breathing…
Each time you do this practice it will be different, but it will contribute to a deeper self- awareness on your part.
Breath Awareness 2: “Belly Breathing”
Sit comfortably with your spine straight – on a chair, against the wall or lying down on the floor.
Place both of your hands, palms down on your belly with the fingertips touching just above your navel.
Inhale, and note how your belly expands and your fingertips come apart.
Exhale and notice how your fingertips come in contact once again.
With every inhalation your belly expands circumferentially. Your side and back ribs expand also.
With every exhalation, your belly contracts.
Many people actually do the reverse! In other words, most people are contracting when they breathe in and expanding on the out breath,
Observe your unconscious pattern of breathing over the next couple of days.
Then note if it begins to change for you.
If you can breathe in and out, you can meditate.
It’s true – it’s that simple. But many of us are not breathing the way that nature intended.
We’ve simply forgotten how and must re-train ourselves.
Focusing on just the breath is enough of a practice. Don’t let anyone tell you otherwise. Many traditions techniques primarily focus on breathwork with all kinds of variations. But remember what we talked about earlier:
Each module or step will give you more information to deepen your practice if so choose. But incorporating everything is not necessary for you to reap benefits.
After over 40 years of practicing and teaching meditation, I have made my own much simpler.
And whatever you do – don’t compare yourself to others. Always move at your own pace!
And as I always like to tell my students – “Practice and enjoy!”
NEXT
If you can breathe in and out, you can meditate…
Yes, really…
You’re going to hear this, over and over again, lest you forget it, or the voices inside your head tell you that you can’t do this or that you’ve failed before.
So, repeat, and let this sink in:
“If I can BREATHE, I can meditate.”
The problem often begins with the fact most of us don’t know how to breathe correctly.
I know that sounds crazy, but it’s true. Let me explain.
We came into the world instinctively doing it right, but somewhere along the way most of us got sidetracked and forgot how to do it correctly.
For example, when we are stressed, we become agitated and tend to hold our breath so that it becomes very shallow. We don’t take in enough breath, don’t fill up our lungs, and consequently, don’t get enough oxygen either.
Conversely, when we are relaxed, our breaths generally become longer and deeper, and more fluid as well. We can fill our lungs more easily from bottom to top, and our cells get more of the oxygen they need.
Posture also contributes to this immensely. It can aid or restrict our breathing. Lack of physical activity also contributes to the health of our breathing. Something as simple as a regular walk can help us feel better and breathe better.
So, let’s try these two brief exercises to get us to connect more deeply with our breath…
Breath Awareness 1: ”Observing the Breath”
Close your eyes.
Breathe in and out of your nose.
Bring your awareness to your breath and simply observe it.
Notice your inhalations in relation to your exhalations.
What are they like?
What can you observe about the quality of your in-breath?
Is it smooth or does it feel somewhat resistant?
What about your out-breath?
Does one flow more naturally than the other?
Is one breath significantly shorter or longer than the other?
Is there a pause in between the breaths?
What else do you notice?
Does it get easier the longer you focus on your breathing?
Does it begin to quiet you down and do you feel more relaxed?
Continue this exercise for a few minutes and see if you notice anything different in yourself or the quality of your breathing…
Each time you do this practice it will be different, but it will contribute to a deeper self- awareness on your part.
Breath Awareness 2: “Belly Breathing”
Sit comfortably with your spine straight – on a chair, against the wall or lying down on the floor.
Place both of your hands, palms down on your belly with the fingertips touching just above your navel.
Inhale, and note how your belly expands and your fingertips come apart.
Exhale and notice how your fingertips come in contact once again.
With every inhalation your belly expands circumferentially. Your side and back ribs expand also.
With every exhalation, your belly contracts.
Many people actually do the reverse! In other words, most people are contracting when they breathe in and expanding on the out breath,
Observe your unconscious pattern of breathing over the next couple of days.
Then note if it begins to change for you.
If you can breathe in and out, you can meditate.
It’s true – it’s that simple. But many of us are not breathing the way that nature intended.
We’ve simply forgotten how and must re-train ourselves.
Focusing on just the breath is enough of a practice. Don’t let anyone tell you otherwise. Many traditions techniques primarily focus on breathwork with all kinds of variations. But remember what we talked about earlier:
- Keep it simple.
- Do what feels right to you.
- Trust your intuition.
- Do only what you know is feasible and what you enjoy.
- It’s your practice – no one else’s.
- And if you can breathe, you can meditate.
Each module or step will give you more information to deepen your practice if so choose. But incorporating everything is not necessary for you to reap benefits.
After over 40 years of practicing and teaching meditation, I have made my own much simpler.
And whatever you do – don’t compare yourself to others. Always move at your own pace!
And as I always like to tell my students – “Practice and enjoy!”
NEXT