A Following Meditation or Breath Meditation

I want to introduce a form of Following Meditation. In the following exercise we won't count the breaths, but instead focus of the feeling of the breath as it enters and exits the nose.

The ultimate goal of meditation is to stop your internal dialog. One of the BIG causes of stress is our chattering minds worrying about this or that, rarely allowing for a peaceful moment of silence.

Meditation exercises bring this silence to the mind, increasing awareness and concentration. This in turn, reduces stress. Meditation used in daily practice increases these moments of silence making it easier for us to transition to this peaceful state. So use some form of mediation daily.

Preparation:

Put on comfortable, loose clothing, remove shoes, and any restricting jewelry.

Sitting:

Sit with an erect posture on a mat, a meditation stool or a chair, chin tucked in slightly, with eyes closed (to reduce visual distractions)and hands cupped. The dominant hand held palm up holds the other hand also palm up, knuckles overlapping and thumbs touching lightly to form an oval shape.

If using a chair, make sure your feet are flat on the floor. Keep your back a few inches away from the back of the chair so you won't slump, or fall asleep.

The Exercise:

Inhale through the nose. Focus you attention on the part of the nostrils the cold air makes contact.

Exhale the warm air with continued focus on the sensations of the nostrils.

*When breathing allow the air to fill the lower portion of the lungs 1st, and emptying from the lower portion fist as well. Don't breath like you're about to go under the water. Breathe naturally like you do when sleeping.

Do this exercise for about 15 minutes and as it gets easier, increase the time in increments of about 10 minutes.

Anytime distracting thoughts enter your mind, just bring your attention back to your breathing sensations on the nostrils.

I hope this has been helpful. Please share your progress with us, or tell us which practices work best for you. We'd love to hear from you. Was this a helpful exercise?

Suggest what works well for you.