Mindfulness Of Breathing Meditation
Set up a posture that
will enable you to be comfortable and alert, and that will not
encourage sleep. Move your awareness to your body, emotions and
thoughts and then notice your breathing. Without affecting the
breathing in any way let it flow naturally and as it does, notice
whatever qualities it may have such as its speed, rhythm, noise,
- Stage 1: Closing
your eyes to avoid distractions begin to count silently
to yourself after each out breath, and at the count of
the tenth breath return to one and repeat the cycle over
and over again. The focus of attention is the breath so
the counting should not be a distraction from it but just
an aid to concentration on it. As the mind wanders away
from the breath you may lose count or notice having
exceeded the count of ten. Be accepting of yourself and
gently but firmly bring your attention back to your
breathing and start counting again from one.
- Stage 2: After a
comfortable period of time you should slightly modify the
point of attention to anticipate the next breath,
counting before each in breath. As and when you lose
concentration, like before, gently but firmly bring your
attention back to your breathing and start counting again
- Stage 3: The third
stage is that of simply breathing and the focusing of
your attention on the passage of the breath through the
- Stage 4: In the
forth stage you should focus on that part of the body
which is the first point of contact for the breath. This
could typically be the tip of your nose or the top of
your upper lip. Whichever point you choose is right for
At the end of your
meditation you should always take a moment to simply be, with a
broad awareness of yourself and your surroundings and reflect on
any changes in your mental state, which may have occurred as a
result. You should take a moment to prepare to re-engage
mindfully with the next part of your day.
naturally, try to concentrate on the breath without being
distracted by your thoughts.
As you breath out imagine that you exhale all your negativities,
in the form of black smoke.
As you breath in imagine that you inhale all that is positive in
the form of pure white light.
Continue for as long as you desire and your mind should become
calm and peaceful.