The Fundamentals of Basic Breathing Meditation
Embracing Stillness: An Introduction to Meditation
At the tender age of 7, I grappled with an inner turmoil. My mind, a relentless cascade of thoughts, seemed to never rest, often robbing me of precious sleep. Nights were fraught with tears, and headaches became all too familiar. Yet, amidst this struggle, a saintly teacher taught me meditation. Within a mere week, the shackles of insomnia loosened their grip forever, and the shadows of headaches faded into mere whispers. I discovered that meditation is not merely a remedy but a gateway to profound transformation. As your guide, I stand ready to lead you through the labyrinth of the mind, unveiling the serenity and clarity that lie within it. Let go of your worries, for with each breath, problems dissolve, and the radiant dawn of inner peace emerges. In just 15 minutes a day, the path to your transformation unfolds.
Contemplation vs Meditation
Contemplation involves using a thought as a focus in meditation, staying with an idea and working on it until you either have a solution or resolution. Meditation is the concentration of awareness on a single object.
This is breathing meditation where your breath becomes that single object. Whenever your mind wanders, bring it back to focusing on the breath. Let go of self-judgment. Stop counting time and focus your awareness.
Cultivating a Clean Environment: Setting the Stage for Stillness
Visualize your meditation area as a temple or sacred space. Start by cleaning and purifying it. If feasible, allow fresh air to circulate, and consider burning incense to cleanse the air.
A Guide to Seated Comfort
There isn't a single "perfect" meditation posture. However, several general principles can help guide you in discovering your personal comfort zone.
Here are Some Suggestions:
Sit on a firm cushion or meditation bench. to elevate your hips slightly above your knees, preventing slouching.
Lengthen your spine. by imagining a thread gently pulling the crown of your head upwards, avoiding hunching or rounding your shoulders.
Rest your hands comfortably on your lap or knees. Palms can face upwards to receive information or towards you to turn more mentally inwards. For men, cup your left hand under your right, and for women, cup your right hand under your left. If you feel that your energetic identity or needs fit better in the opposite direction, you may do so.
Tongue on the roof of the mouth: specifically between the soft part, known as the soft palate, and the bumpy part, referred to as the hard palate.
Soften your gaze. Preferably, close your eyes, though you may focus on a fixed point in front of you.
Cross our ankles. Traditional meditation poses involve the Half Lotus and close variations to this pose such as the Sage Pose and the Lotus Pose. If these are not comfortable or are unknown to you, simply cross the legs in a comfortable seated position.
Maintain an Erect Spine. Having the spine straight is important. Use a wall or backing if necessary in order to maintain a straight spine but still be in a comfortable position.
Common Pitfalls and How to Avoid Them
Even seasoned yogis sometimes experience discomfort during meditation. Here are some common pitfalls and how to address them:
Slouching: If your back starts to round, gently engage your core muscles and lengthen your spine.
Tightness in the legs: If your legs become uncomfortable, adjust your cushion height or consider using a meditation bench that allows you to sit with your knees bent at a slight angle. You may also cross your ankles with the legs straight rather than sitting in a traditional meditation pose. Crossing the legs in some way helps to keep more of the energy in the torso.
Restlessness: If your mind wanders or the body feels restless, simply refocus your attention on your breath.
Remember, it's important to be gentle with yourself. If you experience pain, adjust your posture or take a break. The meditation journey is about discovering balance and ease. By prioritizing comfort and proper alignment, you can turn your posture into a potent tool for inner exploration.
Meditation on Your Breath
By focusing on your breath, you anchor your attention in the present moment. This particular meditation involves continuous inhalations and exhalations that are smooth, steady, equal, and consistent. This method of breathing gently draws your awareness inward, inviting you to be fully present in the here and now while resting in stillness.
Gently direct and redirect your attention to the breath. There are numerous breathing techniques, each serving different purposes. For relaxation and activities not requiring exertion, such as rest or meditation, allow the belly to expand as you inhale, while the diaphragm naturally descends. Conversely, when exhaling, the belly contracts, and the diaphragm lifts. This rhythmic expansion and contraction of the belly accompanies each breath. Aim for equal and steady inhalations and exhalations, continuous, smooth, and flowing. With consistent practice, rhythmic and soft breathing will naturally manifest, guiding you towards deeper states of relaxation and inner awareness.
How to deal with the mind wandering
Your mind may drift or wander to other things, and that's okay. The mind follows your awareness. When the mind wanders, bring your awareness back to watching and observing the breathing: slow, steady, constant, flowing, eternal. Inhale and exhale. Abandon all fear and find the joy within your meditation. Always return to a steady and rhythmic inhale and exhale. Later, much later, there are other techniques that may be better suited for you. For now, build the muscle of steady awareness. Ignore the teachers of a thousand techniques and no mastery. It is better to master this ancient technique. Inhale and exhale.
Be aware of your breath. Inhale and exhale comfortably, smoothly, and steadily. Maintain attention on the breath, breathing in and out, steadily and equally. In the beginning, aim for a constant, slow, steady inhale and exhale.
Let go of self-judgment. You accrue points simply by being present for those 15 minutes. Meditate daily, and you will grow. I've witnessed many, many things. All things are possible with time and consistent effort.
How often to practice
At this stage, meditation is not a goal; it's a practice that will make you strong and free. For now, avoid contemplation. It's best to do at least 15 minutes of meditation each day as you learned, building your capacity once you have built your consistency.
Things to Remember
Inhale and exhale evenly. Whenever it wanders, gently bring your mind back to the breath. Abide in stillness and observe. Watch. Be aware. You are not your thoughts; they, like feelings and emotions, are experiences. Allow them to pass like ripples on the surface of the water. When the thoughts subside, the water will become still. Only then will the surface of the water reflect the higher things. Picture yourself in a boat on a vast river. Time flows like that river. Stay anchored and observe as the future approaches, transforms into the present moment, and then drifts into memory as the past.
Allow thoughts to pass without judgment, focusing instead on experiencing and enjoying the present moment. Let go of self-judgment. When thoughts inevitably arise, gently guide your attention back to observing your breath and allow the thoughts to dissipate. You possess a profound capacity, but it's essential to first release false beliefs. Feel free to ask any questions as they arise, and I'll be here to assist you.
Master Sattva, 1yogawellness.com
