At Meditation time:
Then (after Body) the Breath:
Next, after exploring the world, senses, and body,
allow your breath to be smooth, slow, calm and serene
through a variety of energizing, balancing and centering breath
practices. (more on breath techniques)
- Explore the breath as if you are really
curious, as if you are a professional interior researcher.
- First, be aware of
breath at the diaphragm, eliminating jerks and pauses, and making
breath steady, smooth, and comfortably slow.
- Then, do invigorating
breathing practices, pranayama, along with locks, within your
- Then, breath as though
exhaling down from the top of the head to the base of the spine.
Inhale as though inhaling up from the base of the spine to the top
of the head.
- Then, bring attention
to breath at the bridge of the nostrils, feeling the touch of the
air as it flows. Feel the touch of the flow.
- Remain mindful of only the
breath--not body, nor mind--only breath.
there is a process like forgetting you are breathing, as attention goes
deeper or more inward, beyond the breath to the
mind itself, and to silence. (Next)
Life, Meditation in Action:
Breath: Yoga meditation deals systematically with all the
levels of our being, including regulating the breath, as well as
training the senses,
body, and mind. (See Yoga Sutras,
including sutras 2.49-2.53
on Pranayama, breathing and energy practices.)
Everybody benefits from regulating
breath: Everybody breathes, and literally all
people can derive tremendous benefit from learning to regulate their
breathing habits. Breath affects the body and mind, and is intimately related to the autonomic nervous
system, which is
related to stress. Thus, whether for physical health or spiritual
pursuits, breath is an extremely important aspect of our being.
Breathing exercises train the body
and mind: For thousands of years, yoga science
has provided methods of working with the breath for energizing, calming,
and focusing the body and mind. There is a range of theses practices,
including those that are appropriate for all people, and those which are
more rigorous and that are best done by those with a sound base of
Meditation then comes naturally:
Breath is a
bridge between the body and the mind. Through breath work, the body
stills and the mind becomes calm, so that meditation can naturally be
allowed to come.