In Summary

This practice centers on your breath, encouraging you to observe the sensations that arise in your body during inhalation and exhalation. This focus not only grounds you in the present but also enhances your sensory awareness.

Why Should You Practice This?

Breath meditation is a cornerstone of mindfulness training. It offers a moment of reprieve from stress, helping you reconnect with your body, thoughts, and feelings. This technique is especially beneficial before engaging in tasks that require heightened concentration. Additionally, you can extend this into a more structured meditation session.

Breath meditation has profound physiological benefits. Jon Kabat-Zinn, the pioneer of Mindfulness-Based Stress Reduction (MBSR), notes that breathing is intricately linked to the vagus nerve, which influences various bodily systems. By focusing on your breath, you help calm the vagus nerve, which communicates with the brain, heart, and digestive system, all of which play vital roles in mood regulation, immune function, digestion, and heart rate.

We will explore various breath meditation techniques in future discussions. For now, let’s start with a simple practice.

Time Commitment

You can dedicate anywhere from a few breaths to several minutes—it's entirely up to you. The more you engage in this practice, the easier it becomes to enter a mindful state. Although not essential, incorporating a formal meditation routine can enhance your consistency and effectiveness.

Posture

Choose a meditation posture that suits your environment and physical condition. Whether standing, sitting, or lying down, adopt a position that embodies alertness and dignity, as Jon describes. A straight-backed chair may provide comfort if you're new to intentional postures. During more formal practices, consider setting a timer to manage your session, or simply glance at the clock as needed.

Practice

Regardless of the duration of your meditation, avoid framing it around specific outcomes. Instead, allow yourself to experience whatever arises in your awareness—moment by moment. Invite yourself to "drop in" and become aware of your bodily sensations, including your posture and the points of contact with your chair or cushion.

Maintain a comfortable yet alert position without excessive tension. Imagine a balloon gently lifting the crown of your head. You can rest your hands wherever feels right. If lying down, placing your hands on your abdomen can help you focus on your breathing.

To stay connected, lightly press your tongue against the roof of your mouth or in a comfortable position. You may choose to close your eyes or keep them softly open, gazing downward. Relax into your posture and cultivate curiosity about the sensations in your body.

Notice the touch of your body against the chair or floor and relax any areas of tension. Just breathe. Soften. Now, begin to attune yourself to the natural rhythm of your breath. Feel the sensations of breathing in the areas where they are most prominent.

Let your breath flow freely; don’t manipulate it. Allow yourself to simply be "breathed." Focus on the sensations throughout your body—the nostrils, chest, and belly—letting your attention settle wherever it feels natural for a while. Embrace the complete cycle of your breath: the inhalation, the exhalation, and the brief pauses in between.

Try to be fully present with your breath, resting in awareness, moment by moment. There's no need to control your breathing; just allow it to occur naturally. Notice where you feel your breath—whether in your abdomen, chest, or nostrils. Each breath is an anchor, a point to hold your attention, especially if distractions arise.

Don’t be concerned if your mind wanders; this is a normal aspect of meditation. Mindfulness is about befriending your thoughts, training your mind to become an ally rather than a barrier to well-being. Recognize that thoughts, emotions, and physical sensations will come and go during meditation. This is not a failure—it's simply part of the human experience.

When you notice your mind has drifted, gently acknowledge it and return your focus to your breath. Allow yourself to experience each in-breath as a new beginning and each out-breath as an opportunity to release and return to the present.

If distractions arise, note them and gently bring your attention back to your breath. Stay with this practice in silence, observing your breath and occasionally losing yourself in thought before returning to it.

If a sound or sensation becomes too strong and pulls your focus away, allow yourself to shift your attention to it. Engage with the sound or sensation until it no longer captivates you, then return to the simplicity of your breath.

Try this for a few moments in silence.

Now, take a moment to notice your entire body, tuning into its shape, posture, and movement. Allow yourself to relax even further and offer yourself kind wishes: "May I be happy and at ease. May I be free from stress and anxiety. May I be peaceful." Consider the possibility of finding tranquility and well-being.

Extend kindness to yourself throughout this process. Once again, observe your body seated here, deepening your relaxation. Take a moment to appreciate yourself for engaging in this practice, whatever that means to you, and acknowledge the sense of ease and well-being it can bring.

Finish Mindfully

To conclude your meditation, if your eyes have been closed, open them gently. Rest in awareness for a few moments before transitioning out of your meditation posture. As you return to your daily activities, try to maintain an awareness of your breath sensations throughout the day. This continuity reinforces the idea that meditation and life are intertwined. As Jon reminds us, "Any moment is the perfect moment for being fully present."