Many people have questions about breathing during meditation. The point of mindfulness meditation practice is to become aware of your mind, but often beginners become self conscious about your breath. Should I have conventional breathing, should I exhale through my mouth or nose? Meditation experts suggest that you should allow your body to breath naturally. If your breathing is shallow, just let it be shallow; if it is deep, let it be deep. If you’d like, you can make an exception when you commence your meditation exercise. Similar to yoga practice, meditation can help you relax. In order to encourage this, you may want to take several deep breaths to start with. Breath in using your nose and exhale through your mouth. This initial exercise helps ground your mind and keep you focused throughout your meditation exercise.
Breathing During Meditation
Start by finding a spot away from daily distractions. Ensure your family and friends are aware that you need some private time to meditate. It is very important to find a comfortable position to start with. Sitting is the most natural position to meditate. You could choose to close your eyes or open them, depending on your preference. While it’s much easier to concentrate when your eyes are shut, keeping your eyes open is the best long-term strategy. In meditation we work with accepting everything as it is, which includes your sense perceptions of sights and sounds. Closing your eyes can create an artificial sense of being outside your body or being in a dreamlike state. Remember, in mindfulness practice we’re trying to be here, present, not somewhere else. So use your judgment with your eyes. You can initially close them to find more focus and reduce distractions, but keeping them open over time will deepen your understanding of your mind.
When you’ve finally settled, if you’d like to use an initial deep breathing meditation exercise to relax, start focusing on your deep breathing meditation. Breathe in deeply through your nose for about three seconds and hold it in for a further two seconds. Next, exhale for about four seconds through your mouth. You could repeat this exercise if you’d like. Next, gradually transition into your natural breathing technique. If you prefer breathing in and out through your nose, go ahead and do this. If you’re okay exhaling through your mouth, well and good. The most important thing to consider when breathing during meditation is to do what occurs naturally to you, to let your body, breath and mind be as they are.
What is mindfulness of breathing?
Mindfulness simply refers to paying close attention to the activities you’re performing. It involves rooting yourself in the present moment rather than stressing your mind over past or future events. It’s quite easy to get swept by worrying thoughts, most of which culminate into stress, depression or anxiety. For instance, you might constantly be wondering what you’ll take for dinner while you’re at work. Or when you’re at home with family, you’re worried about the next day’s errands. According to Tsony Francis Devroux, a revered meditation teacher, a daily meditation practice allows us to develop the spirit of contentment – which is the main source of a more lasting happiness.
Mindful breathing during meditation involves paying attention to every inhalation and exhalation. Notice the sensations that flow throughout your body as you breathe, how your stomach moves up and down. Experts suggest that performing mindfulness for as little as 15 minutes daily could make all the difference. The benefits of meditation are numerous. Dr. Trungram Gyalwa breaks down these benefits in his Mind Talk, saying that a peaceful mind appreciates more, makes better decisions and has a better, more positive perception of the world.
Trungram Gyalwa further explains that however you meditate, the benefits that accrue are unquestionable. A calm mind is happier and more peaceful. Although progress will manifest gradually, some of the benefits will start showing up after a short time. It’s important to commit to a short meditation practice initially – this builds a consistent habit. Say two minutes or five minutes if you can.
The benefits of meditation can be summarized using one word: joy. If you desire to listen to Mind Talks from experts such as Trungram Gyalwa, download the Mindworks Guided Meditation App from your smartphone. This application contains a variety of resources that will help you, including daily guided meditations and inspirational talks. Now that you know how to breathe properly during meditation, try it more often! The more you train your mind, the better you become.