Soothe the Stress: A Conscious Breathing Meditation

I was recently asked to put together a conscious breathing meditation for someone who finds reading an easier way to focus than listening to a pre-recorded meditation – and for whom simply returning to a focal point may well be simple, but is not at all easy.  The following meditation is meant to be read, either silently or, if one wanted to, recorded in one’s own voice.  Thought I’d share it here for anyone else who might find it helpful.  Comments – always – appreciated.

Make certain you won’t be disturbed.  Turn off the tv and quiet all electronic devices.  Close the door and quietly yet clearly tell yourself you have decided you will now do a conscious breathing meditation.  Determine if you will give yourself 3-5 minutes, or if you might set aside 15-20 minutes.  Either way, consciously decide you will now do a breathing meditation, and gently tell yourself you will now begin.

Sit comfortably, by which I mean sit with your feet uncrossed and on the floor, and your hands uncrossed in your lap or resting on the arms of the chair.  Let the chair support your weight;  feel the floor under your feet. Or lie down comfortably – supported and uncrossed – on the floor.  If your body wants to shift position as your meditation progresses, that’s fine.  Just start out uncrossed and supported by chair or floor.

Close your eyes and focus your awareness on your breath.  Nothing to do, nothing to worry about, simply notice your breath coming into your body, and moving out of your body.  And again.  And again.  As you focus your awareness on your breath, you may notice your breathing gets deeper – or more shallow.  If it changes, fine.  If it does not change, fine.  Simply focus your awareness on your breath as you inhale and exhale. Notice your breath coming into your body, moving through your body, and moving out of your body.  And again.

Good.

Now allow your awareness of your breath to gently shift, as you focus on HOW you inhale through your nose.  Notice how your breath fills your chest and belly. And then focus on HOW you exhale, also through your nose.  Nothing to do, nothing to change, just focusing your awareness on your breathing however it is in this moment.

You are becoming mindful of your breath, focusing your awareness on your breath, becoming conscious of your breathing.  Nothing to do, nothing to worry about; no correct way, no incorrect way.  Simply focusing your awareness on your breath.  As it moves into your body, as you inhale through your nose.  As it moves through your body, filling your chest and belly with breath.  As it moves out of your body, as you exhale through your nose.  Notice how it is your breath moves into, through, and out of your body.

Good.  As you continue to focus your awareness on your breath, imagine it is as if your breath were breathing you.  As if you were watching a movie called “My breath is breathing me.”  You needn’t do anything; your breath continues with or without your conscious awareness.  You are now choosing to be aware of your breath.

Focus your awareness on your breath as you inhale through your nose.  Focus your awareness on your breath as it fills your chest and belly. Focus your awareness on your breath as you exhale through your nose.

Your mind may wander: remembering something you must do, worrying about a deadline, wondering how you are doing at this meditation.  Minds wander.  It is what minds do.  When your mind wanders, when you become aware of your mind wandering, bring it back to focus on your breath, easily and gently.

Focus your awareness on your breath as you inhale through your nose.  Focus your awareness on your breath as it fills your chest and belly. Focus your awareness on your breath as you exhale through your nose.

Again.  And again.  And again.

Good.

You may find it helpful, as you breathe in, to say to yourself, ‘Breathing in, I know that I am breathing in.’ And as you breathe out, to say ‘Breathing out, I know that I am breathing out.’  Or “Breath in” and “Breath out.”  Or you may find it helpful, as you breathe, to count your breaths.  If you care to try one of these, do try it.  If not, do not.  Either with or without one of the above, you are focusing your awareness on your breath, recognizing your in-breath as an in-breath and your out-breath as an out-breath. And gently bringing your mind back to awareness on your breathing when it wanders.

Focus your awareness on your breath as you inhale through your nose.  Focus your awareness on your breath as it fills your chest and belly. Focus your awareness on your breath as you exhale through your nose.

Again.  And again.  And again.

Good.  And when you have finished, remember you can bring this feeling of focused awareness with you, as you slowly open your eyes and return to the room.

 

Copyright © 2012 Marlin S. Potash. All rights reserved.

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One response to “Soothe the Stress: A Conscious Breathing Meditation

  1. I love what you guys are up too. Such clever work and reporting!
    Keep up the terrific works guys I’ve included you guys to my personal blogroll.

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