A typical Meditation session - Breathing Meditation
Do you still have no idea what Meditating is and would you like to see an example? Then we have a nice example for you that shows you what a typical breathing session looks like. Just read the example, sit comfortably, give yourself 5 to 10 minutes and enter the world of Meditation!
Breathing Meditation
In all circumstances we are always breathing in a more or less regular rhythm. This makes breathing an ideal object of Meditation for our focus concentration training. In this Meditation we try to focus on the rhythm of our breathing. To facilitate our focus we count every time we breathe in or out. Every time we allow our thoughts to wander we go back to our breathing and we start to count again. As in any Meditation we try not to judge, not to get angry if we do not progress as fast as we would like to and not to be too keen on results. Let us begin!
- Sit down, close your eyes and concentrate on your breathing.
- Be aware of every breathing in and breathing out.
- Breathe automatically and freely, do not try to control your breathing.
- Pay attention to how the air slowly passes through your nose, fills up your lungs and goes out again.
- If, after taking a few breaths, you feel fine and at ease you start to count.
- Breathing in, one.……..breathing out ,two….….breathing in, three……..breathing out, four… breathing in, five….. breathing out, six
- If you start to think of something else instead of your breathing or you start to feel something else instead of your breathing, be aware of this and just return to your breathing……breathing in, one…..breathing out, two….. etc.
- Notice the sensations of your breathing. Thee depth, the speed, see if your breathing becomes increasingly slower and quieter, if your breathing more and more goes to your stomach or your chest, if your body becomes more relaxed through your breathing, …etc.
- Breathing in, 49…..breathing out, 50…..breathing in, 51……breathing out, 52….etc.
- Try to become totally one with your breathing.
- If all of a sudden you notice twinklings in your body or relaxation reactions in your muscles, that is fine……notice it and return to your breathing.
- Breathing in, 88…..breathing out, 89….. breathing in, 90…..breathing out, 91…..etc.
- All right, now slowly take your thoughts back to the rest of your body and the sounds in the room.
- Move a little, stretch your muscles a little and open your eyes.
- Finished!
Do not be alarmed if your mind keeps wandering around and you cannot even go as far as ten without thinking of something else. This is just normal and shows how active your mind is. If you are distracted by sounds or other matters, that is fine. It is all part of the exercise and you should consider any distraction as part of your training and part of your lesson. Also consider it a challenge that makes you aware of what goes on in your mind. In the course of time you will certainly become better and better at concentrating on your breathing without being disturbed. Good luck!
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