Breathing Meditation II

Our breath is something that accompanies us all the time. It is a prerequisite for life. However, most of the time we are not aware of our breathing in the least. In this meditation, we will focus completely upon our breath.

Preparation:
Choose a quiet place where you will not be disturbed. Switch off the phone. Make sure you have enough time. Use a clock if you have to be finished at a certain time; this will make you more calm during the meditation. Make yourself comfortable, but not too comfortable to avoid falling asleep. I recommend sitting, either on the floor or in a chair. Put a pen and some paper nearby, perhaps a journal.

Exercise:
Close your eyes if that is comfortable. If not, look on something blank – the floor or a white wall, for example. Shift your attention towards your breath. Watch as it flows in, feel the air flowing through your nose, filling your lungs, raising your abdomen and flowing out a again. Do not try to influence the flow of air, just follow your natural breath with your attention. If other thoughts come into your mind, accept them, note them, and let them float away again. Do not cling to them. If they appear, allow them to disappear again. Just watch your breath.
Start counting your breath. At every exhale, count your breath. Whenever a thought interferes, start again at "1". Do not be disappointed if you repeat "1" for nearly the whole first meditation. This is not a bad sign, it means you are aware of your thoughts and that is an important prerequisite for letting them go.
If you want to, take notes after your meditation. Allow yourself some minutes to "get back" into your everyday state of mind before starting something else.