MEDITATING On Your Breath
Here is one method to develop a calm and clear state of mind. In it we use our breath as a point of focus. To check out a video version of this, go to the Living Proof videos with Noah Levine and Vinny Ferraro.
Meditating on Your Breath: Short Explination:
- Sit in a comfortable position with a straight back.
- Allow your eyes to become still, either closing your eyes, or keeping them half open.
- Follow the feeling of the breath as you inhale and exhale. Each time you get distracted, remind yourself to return your attention to the feeling of the breath.
Meditating on Your Breath: Detailed Explination:
Take a few slow and deep breaths through your nose. Can you feel the air come in and go out as you inhale and exhale? It might feel cool, or warm, or dry – no need to describe it, just see if you can locate the area where you feel your breath. You might find this feeling of the air on this little spot at the top of your upper lip, just below your nostrils. This feeling of your breath is your point of focus during the meditation. (If you have a stuffed nose, or can’t feel the air in that spot, you might notice your stomach rising and falling as you inhale and exhale. If the movement of your stomach is more obvious than the feeling in your nose, use that as your point of focus.)
Now that you’ve located the point of focus where you feel the breath come in and go out, sit in a comfortable position with a straight back. Sitting up straight helps to keep the mind sharp. Your position shouldn’t be too tight or too loose. Sitting with a straight back may be more comfortable if you use a pillow or blanket to raise your butt off the ground.
Breathing normally through your nose and sitting with a straight back, allow your eyes to become still. You can either close your eyes, or keep them half open. (If your eyes are open, don’t forget to blink!) Whether your eyes are opened or closed, the important thing is not to move them around. Still eyes help to still the mind.
Now that you are sitting with your eyes still, your back straight, and you are breathing normally through your nose, your body is ready for meditation. So, what to do with your mind? You know that spot where you can feel the air coming in and going out? Place your attention on that area. Follow the feeling of the breath as you inhale and exhale. Each time you get distracted, remind yourself to return your attention to the feeling of the breath. Whenever you notice yourself thinking different thoughts (“I’m bored”, “This is great”, etc.) hearing different sounds (people talking, noises, etc.) or feeling different sensations in your body (hot, tense, tingling, etc.), just return your attention to this feeling of your breath. It’s totally normal to start thinking about all sorts of things, but when you notice “I’m thinking about this or that, I’m distracted”, that is the reminder to just return to the feeling of your breath as it comes in and goes out. Again and again, gently return to the feeling of the breath. When you notice you are distracted and return to this point of focus, you are doing this meditation.
Whenever you complete a period of meditation, it can be helpful to make a dedication. What is a dedication? Just like when an author dedicates a book or a musician dedicates an album, you can dedicate any peace or relaxation that you’ve had to others, with the wish that they may have some of that feeling in their lives, too.
