This is an extremely simple but effective meditation that is the basis of most other meditations.
Preferably sit in an upright, comfortable position with back straight and shoulders relaxed. Lay your hands gently in your lap or with palms upright on legs.
Begin to become aware of your breath as it flows in and out without changing its natural pattern.
Feel the cool air on the inhalation and the warm air on the exhalation.
Feel the air against your nostrils.
Feel your chest, lungs and abdomen expand and deflate with each in and out breath.
Be in total awareness of your breath which you may even see as light or energy travelling into and out of your body.
If your mind wanders, simply bring your attention back to your breath and continue for at least 5 minutes.
Variations
Counting Breaths
Using the above technique, count your breaths until you reach a desired number such as 10 or even 100, then repeat the pattern. If you forget where you’re up to, simply return to 1. For example, on each out-breath count 1, in and 2, in and 3, in and 4, in and 5, in and 6, in and 7, in and 8, in and 9, in and 10, in and 1, in and 2, in and 3 . . .
Counting can assist your mind to focus even more in the present, on what you are doing right in that moment, to the exclusion of all else.
Cleansing Breath
Alternatively you can focus on taking longer deeper breaths so you completely fill your lungs (your abdomen will expand) and completely expel the air. This is very cleansing as we usually breathe shallowly. If you become dizzy at all, discontinue the deep breathing.
You can use this technique at the beginning and/or end of either of the breath awareness techniques above, perhaps doing 5 or 10 deep, cleansing breaths.
Next: Hara (Centering) Meditation
