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Learn The Mindfulness Of Breathing Meditation
The Mindfulness of Breathing is divided into 4 phases. Practitioners usually undertake either a twenty minute meditation - that's five minutes for each phase - or a 40 minute meditation - 10 minutes per stage. The basis of this meditation is to count the breath as it makes its way into and leaves the body. This helps to focus the thoughts on the breath which in turn helps to still the mind of other thought. Breathe normally while being 'mindful' of the breath. Don't beat yourself up if you discover your thoughts wandering - just gently return your focus to the breath. Stage One: In the initial phase count (quietly to your self) following the breath from 1 to ten. Breath in and out then count 1. Breath in and out and then count two. Whenever you get to ten, begin once again at 1. If you find you've mentally wandered off, bring your focus lightly back again to your breath and start again at 1. The second stage: This time alter the order around so that you start counting each breath before you breathe. Remember to maintain your breathing as normal as possible - this is Not about deep or heavy breathing. The 3rd stage: Now just breathe - no more counting. Treat any additional thoughts that come to mind as clouds softly passing through the mind. Notice them and then return softly to focusing on your breath. The forth stage: Now limit your focus to the point where your breath enters and leaves your body - the tip of your nose or the edge of your lip. Throughout the meditation, the practitioner ought to try to be as relaxed as possible. Soften any parts of the face that feel like they are frowning and try to apply the faintest of smiles to your mouth. Everybody - even the most knowledgeable meditators - can find they have become distracted and that their thoughts have wandered off. At times you can suddenly realise that you have been thinking about shopping, work, sex or something else for the last 5 minutes without realising that you were no longer concentrating on your breath. If (or rather when) this occurs to you, try not to give yourself a hard time about it. Merely accept the distracting thought and softly return your focus to the breath. Article Directory: http://www.articledashboard.com Discover more details about meditation and get a meditation timer (essential for good meditation practice) at www.meditationtimers.net |
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