Mindfulness of Breathing

by Philip L. Jones

Mindfulness of breathing is the foundation for insight or mindfulness meditation practice. The breath is the primary object of meditation; it gives the mind something to focus on and to return to during times of difficulty. Paying attention to the breath builds the concentration necessary for further development of mindfulness and insight. It also contributes to feelings of relaxation, to grounding oneself in one's body and it can be useful in stress management.

Practicing Mindfulness of Breathing

• Settle into your sitting position.

• Close your eyes, either partially or completely.

• Soften the muscles in your face and around your eyes, your shoulders, arms and hands, your legs.

• Sit with an erect but relaxed posture.

• Take several deep breaths to help you be aware of the sensation of breathing. Then allow your breath to flow in its normal, ever changing manner.

• Choose to pay attention to your breath either at the tip/rims of your nostrils or in your chest or abdomen, wherever the sensations are the clearest. Once you make a choice, stick with it throughout the period of meditation.

• Continue to keep your awareness focused on the sensations of the breath flowing in and flowing out. If watching the breath at the tip of your nose, notice the sensations in this area of your body as you inhale and as you exhale. If watching the breath at your chest or abdomen, notice the rising and falling or in and out movements.

• Sometimes it is helpful to silently count the breaths, as a way of settling the mind. Counting one on the in-breath, two on the out-breath up to five. Then back down to one. Continuing in this way until you are able to reach ten.

• Just try to follow one in-breath as clearly as you can, and then one out-breath. Don't get overly ambitious and expect yourself to follow more than one breath. Expecting to be mindful for more than one breath sets you up for discouragement. Expecting to follow one breath helps train you to stay present with each moment of your experience.

• When your attention wanders away from the breath and you notice it, appreciate that moment of noticing, of waking up and being mindful. Then gently return your attention to the breath and continue to follow it.

• When you are able to stay in contact with the sensations of breathing, you may notice when you are breathing a short breath and when you are breathing a long breath.

• As your awareness of the quality of each breath becomes clearer, you may also begin to notice for yourself whether the breath stays the same or whether it is constantly changing

• And, as your concentration develops more deeply, you may follow the sensations from the beginning of the in-breath through the middle to the end and then you follow the sensations of the out-breath in the same way.

• Continue to follow the sensations of breathing until your meditation period is

over.

• If at any time you become confused about the instructions, simply return to the point in the instructions where you feel most comfortable and confident.

• If you wish, you can take a few moments during the day to get in touch with your breath. This is a good way of helpingyourself to settle down.