Breathing sounds simple. We breathe throughout the day without giving it much thought.

Yet if we begin to re-imagine our breathing as a life force, this life force can calm our mind, relax our body and re-awaken our spirit.

When we become intentional about our breathing, we can find balance and inner peace. It can help bring us to the present moment – bringing our mind, body and spirit into unity.

Breathing Meditation.

It is important to remember there is no right way or approach to a breathing meditation. Whatever you experience is right for you. Everyone will experience their own breathing – just as their own spirituality – differently.

Begin by finding a comfortable position to sit. Keep your straight back. Close your eyes or focus on a spot or an object in the room such as a lit candle.

Roll your shoulders slowly forward and then back.

Lean your head from side to side, lowering your left ear toward your let shoulder, and then your right ear toward your right shoulder.

Relax your muscles.

Begin breathing through your nose slow and deep. Try to keep a smooth and easy flow feeling each breath and experience the inhale and the exhale.

When your attention wanders, focus back again on your breathing.

Notice any stray thoughts yet don’t dwell on them. Simply let them pass.

See how your breath continues to flow…deeply…calmly.

Notices the stage of a complete breath from the – inhale – to the pause – to the exhale and then the pause before taking another breath.

See the slight breaks between each breath.

Feel the air entering through your nose; picture the breath flowing through the cavities in your sinuses and then down to your lungs.

As thoughts intrude, allow them to pass, and return your attention to your breathing.

PAUSE

Feel the air inside your body after you inhale, filling your body gently.

Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.

Feel your chest and stomach gently rise and fall with each breath.

Now as you inhale, count silently…one

As you exhale, count…one

Wait for the next breath, and count again…two

Exhale…two

Inhale…three

Exhale… three

Continue to count each inhale and each exhale as “one.”

Once you have been doing this for while, slowly bring your awareness to the breath. Focus in on the feeling of the breath going in and out of your nose.

Is there a tickle? Is there a relaxing feeling? Can you feel the air going in and out? Bring your awareness to the breath and start counting up to ten rounds of breath.

A round of breath is simple an inhale and an exhale. The goal is to count ten rounds without losing your train of thought. If your mind starts to wander away from the breath, simply bring it back. If you lose count, start again.

Once you have counted ten rounds of breath, take a brief pause from the meditation and start again.

PAUSE

Notice how your body feels.

See how calm and gentle your breathing is – and how relaxed your body feels.

Now it is time to gently awaken you body and your mind.

Notice the sounds around you.  Feel the floor beneath you.  Feel your clothes against your body.

Wiggle your fingers and toes.

Shrug your shoulders.

If your eyes are closed, open your eyes, and remain sitting for a few moments longer.

Straighten out your legs and stretch your arms and legs gently.

Sit for a few moments, enjoying how relaxed you feel, and experiencing your body awaken and your mind returning to its usual level of alertness.

Although proper breathing while meditating sounds easy, for some of us, this may take a while to master. If you are just learning to meditate, try this practice at least once a day for 5-10 minutes.

A breathing meditation can be a daily tool for intentional living helping us to find balance, peace, and unity of our mind, body and spirit.