Breathing Techniques
for Meditation Made Easier
To help make our meditation practice easier we will use two different breathing styles: Breathing with Focus and Breathing with Quiet Intent. Using both at different times during meditation will help us to find the peace and relaxation that we seek. Before we differentiate between these two breathing styles, let us first understand the basic breath which is common in both styles and to any relaxation or meditation practice.
Although we take countless breaths in our lifetime the basic breath for meditation and relaxation is slightly different. With this basic breath we take each breath gently, never forcing or pushing the air in or out of our lungs. Either through the nose or mouth, this is best done by making each inhalation and exhalation as quiet and comfortable as possible. Inhalation should be slow, deliberate, and should fill the lungs as much as possible without discomfort. As we inhale the shoulders can be lifted slightly to increase lung capacity if desired as long we remember to relax and drop them back down as we exhale. After our lungs are filled comfortably we can immediately begin to let the air fall out of our chest slowly and quietly but without force. As we finish our exhalation we may be aware of some slight tension in our diaphragm. By habit we may have pushed some of the air out of our lungs. This is normal and by being conscious of this slight tension we can take a moment to relax our lower abdomen, and then any other part of our body including our chest and shoulders.
Practice this simple basic breath before proceeding to the two breathing techniques that follow.
- Remember to take each breath slowly deliberately and gently.
- Fill your lungs to a comfortable capacity.
- Allow the air to fall out of your lungs smoothly quietly and naturally.
- Be sure you are relaxed including your shoulders, chest and diaphragm.
Take a few moments now to practice several basic breaths by repeating these four steps before we move on.
To review The Meditation Made Easier Technique, remember that we will be focusing on each of the seven energy centers in our body. We will focus on each individually and in succession from the base of the spine to the top of our head. As we focus on these energy centers we will inhale and exhale with the basic breath and repeat the affirmation we associate with each energy center. By focusing gently on the energy centers, as we take these basic breaths and say the affirmation, we begin the process of relaxing ourselves mentally and physically.
The first of the two breathing techniques for our meditation is Breathing with Focus. While using this breathing technique we will focus gently on one of the energy centers in our body and on the affirmation or aspect associated with it. Breathing with Focus gives us an opportunity to begin to calm ourselves and also to become conscious of the affirmation or aspect of each of the energy centers briefly. We can give further consideration to each affirmation after the meditation, but during we will simply focus momentarily on each in sequence using Breathing with Focus.
To practice Breathing with Focus direct your mind gently on the first energy center at the base of your spine. Take a deep, full basic breath in and gently say the affirmation to yourself “I am grounded” as you exhale slowly, gently and quietly. After you have repeated this several times, gently move your focus up to the second energy center in the area of your reproductive organs. Again inhale fully and repeat the affirmation “I am creative” as you exhale. Repeat the basic breath with the affirmation as many times as you wish for each energy center. As you focus on any of the energy centers you have the opportunity to consider for a moment its aspect or affirmation. You will begin to realize that you are grounded, creative, balanced, loved etc. as you focus on each of the associated energy centers. Remember to recognize these aspects briefly during the meditation technique, you can give them deeper consideration after you have finished your mediation.
The second breathing style is Breathing with Quiet Intent. As I have mentioned, we live in a complex and noisy world where we may have become accustomed to thinking almost nonstop. This constant thinking is natural to us, our minds are used to searching for something to do. Our culture has taught us to think and analyze everything that we come in contact with. In meditation, however, we are looking for calmness and peace. We are learning the new skill of relaxing ourselves mentally.
After we have finished using Breathing with Focus to relax and calm ourselves mentally and physically, we can use Breathing with Quiet Intent to maintain this tranquility, keeping our mind calm and quiet. Breathing with Quiet Intent gives us a simple repetitive activity to keep our mind clear.
Each of us has a different lung capacity and a perfect calming pace of breathing. For Breathing with Quiet Intent we will find this capacity and calming pace. To best understand this breathing style please read the following paragraph and take some time to practice Breathing with Quiet Intent to find the most comfortable lung capacity and most calming breathing pace for you.
Start by sitting comfortably with your spine straight, watch yourself take in a full deep basic breath. Inhale, slowly filling your lungs, and as soon as they are filled comfortably immediately begin exhaling as smoothly and as quietly as possible. Allow your breath to fall gently out of your lungs. Remember not to force or push the air out simply let your lungs deflate in a slow, gentle unrestricted way. Remember to relax any part of you that may feel tense. It is common to use the diaphragm to push the air out and if you find you have done this remember to relax your diaphragm as well. When you are ready and at your own pace begin to take another deep slow breath in. Fill your lungs and when they are comfortable full immediately begin the slow deliberate gentle exhalation until your lungs are empty. Wait until you are ready for your next breath, your lungs will tell you when it is time. Let your body dictate the pace of your breathing. Watch and witness each breath from start to finish. Fill your lungs with each breath and then let the air fall completely out.
Take each breath only when your body tells you it is ready. It may take some time to discover this full breath pace so be patient as you learn your body’s ideal respiratory rate. By discovering this pace and allowing the lungs and body to decide when to take the next breath, you will not hyperventilate. You will relax and give your mind something to do.
To enhance your Breathing with Quiet Intent try a gentle repetitive phrase to keep your mind clear and give it something simple to observe. You may want to say to yourself “one” as you inhale and “two” as you exhale for a gentle mental activity. I have used another simple phrase, sometimes I say the word “no” to myself as I inhale and “thoughts” as I exhale so that I am gently reminding myself “no thoughts” right now. I have also used the phrase “just now nothing” without assigning either word to inhaling or exhaling. Feel free to discover your own gentle repetitive phrase. The idea is to give your mind something gentle, repetitive and monotonous to do and to fill in the place where thoughts may try to come in. Combine this simple activity of Breathing with Quiet Intent with honoring and releasing any thoughts that do come up and you will find it much easier to keep your mind clear.
Remember that if thoughts do occur to you be patient with yourself as you learn this new skill of meditation and inner mental peace. Try to keep any thoughts that may come simple, do not build on them at all, this may take some practice but is worth the effort. Keep thoughts simple, honor and release them when they come up, and return to Breathing with Quiet Intent and watch your breath come in and out of your lungs at your body’s natural pace. Repeat a simple phrase to give the mind something to do. With practice it will soon become easier and easier to find the peace that you seek though meditation.
Practice Breathing with Focus as you relax and calm yourself with the Meditation Made Easier technique. Use Breathing with Quiet Intent to keep your mind clear and calm as you continue to practice your meditation. Both of these breathing techniques will help you find the inner calm that you seek. This tranquility, relaxation and peacefulness are some of the greatest gifts that you can give yourself through meditation.
