Mindful Breathing Meditation

Using the breath as a focus for our meditation is especially useful because it can engage our interest deeply whilst retaining an aspect of flexibility. It’s also readily accessible!! Hopefully you are breathing away as you read this. Breathing is inherently interesting; it has a gentle, steady, rhythm.  A soft, sensuous quality that is enjoyable and engaging. 

1. Feel the sensation of the breathing as it flows naturally in and out of the body. Just after each out breath leaves the body, silently count 1. Count 10 breaths in this way, then start again at 1.

When you notice that your attention has wandered, just bring it back to the breath and counting. Don’t focus on ‘how’ or ‘what’ has distracted you, just return to the meditation straight away.

(you can reflect on your distractions later)

2. Now start to count the breath just before it enters the body, counting to 10 mentally, as before. Anticipate each in-breath. This may be only a slight change but can change the meditation considerably. Your attention may sharpen a little as you begin to anticipate each in-breath.

3. Now stop counting and simply experience the flow of the breathing. Feel the breath flow down into your lungs, expanding the diaphragm and causing the abdomen to rise and fall slightly.

Pay special attention to the ‘turning points’ between the breaths, the point at which a breath turns around from out to in, and from in to out, like the turning of a tide.