Sunday, October 27, 2019

Objects to Meditate On: Meditation on Breath

Meditating on your breath is the easiest form of concentrative meditation. While strengthening your mindfulness and alertness, it also has great calming effect on the mind. It is particularly useful in tackling restlessness that one experiences during meditation. While meditating on the breath, do not practice pranayama (alternate breathing) or any other yogic forms of breathing. Just breathe normally and watch your breath, pay attention to inhalation and exhalation. Concentrate on your breath. You can keep your eyes open or closed as you like. 

Here’s how to do it right: 

  1. Sit comfortably in the yogic posture. 
  2. Breathe deeply and normally for a few minutes with both nostrils. 
  3. Close your eyes, or lower your eyelids a bit if you don’t wish to completely close your eyes. 
  4. Simply listen to your inhalation. 
  5. Pay attention to the small pause that occurs when inhaling ends and exhaling starts. 
  6. Listen to your exhalation. 

It’s the best meditation to do when you feel restless or anxious. It empties your mind and calms you down. Please note that you must not hold your breath after inhalation (as done in some breathing exercises). Instead, simply just listen to your breath going in and breath going out. Over time, the duration of your breath (both while inhaling and exhaling) extends automatically helping you retain more prana, vital life force, from your breathing. 

On a side note, sometimes when you can’t fall asleep at night. Just lie down in your most comfortable posture. Be absolutely still and meditate on your breath. A great calmness will come over you and you will fall asleep. Some sleep on their left or right side, some like to sleep on their tummy and some on their back. Before meditating on your breath to fall asleep, it is important to lie in the posture you normally go to sleep in. Whether trying to meditate while sleeping or meditating while awake, physical movements disrupt meditation.

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