Breath Observation Meditation

In a time when our minds are filled with distractions, and so many diversion vying for our attention, it is important that we learn to calm and clear the mind. By following the practice of breath observation we can become more "mindful" and free ourselves from becoming so easily distracted from the things that really matter most in life.

To use your breathing to nurture mindfulness, just tune in to the feeling of it. . . the feeling of the breath coming into your body and the feeling of the breath leaving your body. That's all. Just feeling the breath. Breathing and knowing your breathing. This doesn't mean deep breathing or forcing your breathing, or trying to feel something special, or wondering whether you're doing it right. It doesn't mean thinking about your breathing, either. It's just a bare bones awareness of the breath moving in and the breath moving out.

It doesn't have to be for a long time at any one stretch. Using the breath to bring us back to the present moment takes no time at all, only a shift in attention. But great adventures await you if you give yourself a little time to string moments of awareness together, breath by breath, moment to moment.

Begin the Breath Observation Meditation by sitting in a comfortable position with your back straight and your eyes lightly closed. Loosen any tight clothing. Focus your attention on your breathing, and follow the contours of the cycle through inhalation and exhalation, noting, if you can, the points at which one phase changes into the other. Try staying with one full in-breath as it come in, one full out-breath as it goes out, keeping your mind open and free for just this moment, just this breath. Abandon all ideas of getting somewhere or having anything happen. Just keep returning to the breath when the mind wanders, stringing moments of mindfulness together, breath by breath.

Do this for five minutes once a day. Work up to 45 minutes per day. Your goal is simply to keep your attention on the breath cycle and observe. It may speed up or slow down; it may get deeper or more shallow; it may seem to stop for a time. Whatever happens with your breathing, innocently observe it, without anticipating or resisting any changes.

You will find that at times your attention drifts away from your breath and goes to a thought in the mind, some sensation in the body, a sound in the environment or some emotional feeling. Whenever you notice that you are not observing the breath, gently bring your attention back to your breathing.

During the practice of meditation, you will have one of three experiences. All of which are correct.