Breathing Meditation

Simple version

Take a comfortable position. Watch your breath. Concentrate only on your breath. Think: In... Out... Do not change your breath, just let it flow naturally and follow it with your attention. If other thoughts interfere, let them pass and move your attention back to your breath again. Do this for some minutes.



Long version

Basically, the simple version given above is all. However, here is a longer version that covers more details and gives additional information.


Intention

A breathing meditation is one of the basic forms of meditation. The main purpose is to clear your mind. Thoughts are a wonderful thing. However, most of the time our mind is constantly chatting - about the past, about experiences and missed possibilities, about the future, and our plans for it, about other people, about our hopes and dreams and hurts and angers. In all this clamour, we do not have a moment to be aware of the presence, and we are too occupied with our own thoughts to hear the gentle voice of the Gods. Clearing our mind of its thoughts, and opening ourselves in order to perceive the universe in its fullness is a prerequisite for experiencing the divine universe. Therefore, breathing meditation is our exercise this week for getting into contact with the divine universe. Later on, I will expand upon this exercise, but for the beginning, breathing is enough.


Preparation

What do you need to prepare for this exercise? Nothing. You can do it whenever and wherever you like if you have some minutes of time. However, in the beginning it might be good if you chose a time and place where you are sure you will not be disturbed for ten to twenty minutes. Lock the door, switch off the phone, tell your family to leave you undisturbed. You can choose to do this meditation quietely, or you can switch on some relaxing music. If your surroundings are noisy, I suggest you use some music. Otherwise, I find it easier if I switch off the music.
Take a position you find comfortable. That might mean that you sit on a chair - do not cross your legs, and keep your spine straight. Or you may want to sit cross-legged or on your knees. Again, keep your spine straight. You can also choose to lie down; I suggest you lie on your back then. However, if you tend to fall asleep, I recommend choosing a sitting position. If you are not sure what is most comfortable for you, you can experiment with the different positions. You might find one position you prefer, or you might find that your preference differs with your moods.
If you want to, you can prepare a clock. Give yourself enough time, but do not overdo it. Start with five to ten minutes. Once you are comfortable with meditation, you might choose to meditate for a longer period of time, or you might be happy with the time you have chosen at the beginning. Try to use a clock that has a nice signal - you should come out of meditation rested, after all. It is quite difficult - and distracting - to estimate time during meditation, therefore using a clock has its advantages.


Meditation

After you have finished your preparations and have taken your position, close your eyes. Let the thought you are thinking at the moment finish and float away. Relax for a moment. Let your shoulders fall down. Gently focus your attention on your breath. Feel it flowing ... in ... and out .... Whenever a thought appears in your mind, note it, let it go away and return your attention to your breath. Do not get angry at your thoughts. It is natural that your mind will continue the chattering it normally does. Just do not leave your attention on your thoughts. Always return to your breath. In .. out ... in ... out ....
Continue for as long as you want or until your clock tells you it is time to stop.


Experiences

The experiences everybody will have may vary. In the beginning, it can be difficult to let your thoughts go away. Your intellect may tell you that meditation is boring. Simply note the thought, and return your attention to your breath.
A typical experience is a feeling of rest. You should come out of your meditation refreshed, relaxed, and ready to face the rest of your day.
Once you have some experience with meditation, you probably will experience deep inner peace. After meditation, you will go into your day full of serenity.
Additionally, during meditation spiritual experiences are possible, such as an experience of the unity of the universe. Be grateful if this happens to you, but do not be disappointed if you do not have big spiritual revelations within one week of meditation. It might be that you are not ready for a revelation. It might also be that you simply do not need it.
On the other hand, it is also possible that you experience some difficulties in sitting quitely, or feel some pain in your body. As your mind stops its normal talking and chattering, signals of your body may be able to come through to you. Note the signals your body is sending you, and return your attention to your breath. If it is really painful, stop the mediation or choose a different position. After meditation, you may want to give your feeling some thoughts and try to find out what is causing uncomfortable feelings or pain and whether you could do anything against it.
Also, painful or uncomfortable memories might come up, things you repressed, or prefer not to remember. Simply try to accept them, and focus your attention on your breath. Stay calm. Let the memories come up if they have to, and allow them to leave.


Conclusion

This is a very basic exercise. Calming your mind, letting go of the everyday chatter of the consciousness, by itself is a valuable routine. Additionally, this breathing meditation will be an introductory par of a lot of the following exercises because the calm and relaxed state of this meditation is an ideal starting point for visualisation, guided meditation, for everything where you want to make sure you are completely here and now.