StressLess Body Therapy: Breath Meditation

Sitting on the floor - use a blanket and a cushion. Sit forward on the edge of the cushion with a slight forward arch in your back so you are sitting on your "sit" bones. It is important to sit with your back straight, head up, facing forward. Cross your legs in front of you, knees resting on the floor if possible. I don't like resting my legs on my ankles and I can't sit in the full lotus position so I tuck my right foot between the thigh (back) and calf of my left leg and the left foot rests in front of the right leg.

Sitting in a chair - sit with legs about hip width apart and both feet flat on the floor, keep your back straight, head up, facing forward

PRACTICING BREATH MEDITATION:

Meditation is most effective if you practice it daily, but if that is difficult begin with once a week for a month then move to 2-3 times a week and so forth. Remember things begun slowly and with patience last the longest, and are more likely to turn into life long changes.

The practice described here should take between 15 and 20 minutes.

In a quiet place, sit comfortably, back straight, close your eyes or leave them slightly open looking down, keep your head up, facing forward. Place your hands in your lap, palms up with the right hand over the left and the thumbs touching. Take a deep breath and begin to notice any tension in your body, notice it, then release it. Begin with your face and head, notice any tension and release it, moving down to your neck and shoulders, notice any tension and release it. Notice tension in your back and stomach and release it, Move to your hips and legs, notice the tension and release it. Continue to breath and relax. (about 5 min)

Now begin to focus on your breath and the sensation of the breath moving to and from your nostrils, keep focusing on each inhale and each exhale, breathing smoothly, not to fast and not to slow. (about 2 min)

Now begin to count each breath counting from 1 to 20. Keep your focus only on the breath. If your mind becomes distracted and you lose count begin again, trying to reach the full count of 20 breaths without any distracting thoughts. (about 3 min)

Continue focusing on your breath and counting to 20. If you have distracting thoughts, remind yourself to focus on your breath and the counting. (about 3 min)

Now you can relax your focus on the breath and contemplate what you wish to gain through meditation. (about 5 min)

When you are ready to come out of meditation, you may dedicate your practice to the benefit of everyone, and open your eyes.

Breath meditation is very relaxing and improves your ability to concentrate, as well as your mindfulness, alertness and conscientiousness, which are the keys to self-discipline. With self-discipline we can improve our self, which ultimately benefits everyone.

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