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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.