Timotheus’ Note: This post was originally published on 21 July, 2019. It has been updated, and republished on 14 November 2021. Parts of the blog post has been edited to include updated information, and for accuracy. Also, the update has been edited to follow the new format. Plus, a video has been added.
Today, I am going to explain What is Breath Meditation and How to Practice It? This is a very simple meditation, and it is easy to do. It will be a guided meditation.
All you have to do read this article, and understand what is breath meditation all about. Then play the video, listen and follow my guidance.
Watch: What is Breath Meditation and How to Practice It?
If you prefer to watch about this blog post, below is a video for your viewing pleasure. Please remember to subscribe to the channel, too.
What is Breath Meditation?
As the name of this type of meditation suggests, Breath Meditation or Breathing Meditation is the focus of your breath or breathing. In this meditation technique, the goal is to focus on only one object in the mind. In this case, it is the breath.
The best way is to use your natural breathing process. You can either follow it by the movement of your abdomen, or by following the feeling of the air going in and out of your nostrils.
In the method where you follow the movement of your abdomen, you are actually feeling the movement of your abdomen going outwards as your breathe in, and inwards as you breathe out. You may find this a little difficult as the coverage is more diffused.
As such, I suggest following the air going in and out of your nostrils. This is because this method is more focused. And I have discovered that as you go deeper into meditation, your breathing will become shallower. And you may have to concentrate harder. This is very good!
As you practice, you will find happiness, joy, bliss, calm and tranquility. At the final stage of your practice, you will become still and silent with only one object in mind – the breath. At this final state of meditation, you will find you have more awareness than at the start of meditation.
How to Do Breathing Meditation?
I have recorded a video where I guide you on How to Do Breathing Meditation. It can help you learn how to practice breath meditation. Also, you can play the video when you need to be guided on how to do this type of meditation.
Go to the video above, watch it, and follow the guidance.
For those who like to read about the steps to do breathing meditation, I have written them down as follows:
Notes: Do not allow this meditation practice to be reduced to a routine chore. Take advantage of the opportunity to enjoy this time. Embrace it! This is time for your self. It is a chance to fully rest and rejuvenate your entire being.
1. Begin your breath meditation practice by sitting comfortably.
2. You can either sit comfortably on a chair or on a cushion in a semi lotus position.
For a beginner, you might like to read my blog post about how to create the ideal conditions for your meditation practice.
3. Place your open right hand on top of your open left hand.
4. Let your left and right thumbs lightly touch each other.
5. Imagine White Light coming down from the heavens, surrounding you, and protecting you.
Notes: The White Light is from the divine source. The divine source is the divine being whom you choose to believe in.
6. Take a deep breath in through your nostrils. Take as much air into your lungs as possible. Then slowly exhale. Focus on the air going in and out your nostrils.
7. Take another deep breath in through your nostrils. Take as much air into your lungs as possible. Then slowly exhale. Focus on the air going in and out your nostrils.
8. Once more, take another deep breath in through your nostrils. Take as much air into your lungs as possible. Then slowly exhale. Focus on the air going in and out your nostrils.
Notes: This will totally relax your body. It is a signal to your body that you are ready to relax. Do not allow thoughts of the day’s activities or concerns enter your mind. Brush away problems at the office, home or with your relationships, etc. Do not let these thoughts intrude your precious meditation time.
9. Now, close your mouth. In your mouth, press your tongue gently against the hard palate that is just behind the row of front teeth at your upper jaw.
10. If you have not done so by now, then gently close your eyes. Look at the back of your eyelids.
11. By now, you should be breathing as you normally would. Keep breathing naturally.
12. Next, we will start feeling the sensations of the body. This is an inward journey. It is done so that the mind does not get distracted and wander externally.
13. Let’s start with your forehead. Take a deep breath in. As you exhale, release any tension there.
Notes: Stop and savor the sensations as you feel each part of your body.
14. Next, your eyes. Take a deep breath in. As you exhale, release any tension there.
15. Next, your nose. Take a deep breath in. As you exhale, release any tension there.
16. Next, your lips. Take a deep breath in. As you exhale, release any tension there.
17. Next, your cheeks. Take a deep breath in. As you exhale, release any tension there.
18. Next, your neck and shoulders. Take a deep breath in. As you exhale, release any tension there.
19. Next, your arms. Take a deep breath in. As you exhale, release any tension there.
20. Next, your upper chest. Take a deep breath in. As you exhale, release any tension there.
21. Next, your lower chest. Take a deep breath in. As you exhale, release any tension there.
22. Next, your hips. Take a deep breath in. As you exhale, release any tension there.
23. Next, your legs. Take a deep breath in. As you exhale, release any tension there.
Notes: Spend a few minutes going through this process of feeling the sensations throughout your body. Do not hurry. Take your time. This process is not only to relax your muscles. It is also to help you center your self.
Meditation Tip: When you are adept at meditation, you will ground and center more quickly. At this stage, you do not need to go through the long process mentioned above. You will know when you are able to settle down inwardly.
24. With your entire body now relaxed, continue to breathe naturally. Do the entire breathing cycle naturally.
Notes: You can feel the air at the opening of your nostrils, or at your upper lip. Breathe naturally. There is no need to control your breathing. Just feel the air going in and out.
25. Focus on one breathing cycle at a time.
26. Continue focusing and observing your breath until the end of the meditation session.
This meditation will continue for another 10 to 15 minutes of silence.
And now, enjoy your meditation in silence.
Continue breathing naturally.
Play the above Guided Breath Meditation video.
Just listen as I guide you how to do breathing meditation. It is easy.
Go to Guided Breath Meditation now.
How to Focus on Your Breath?
Our minds are filled with thoughts. When we are faced with problems, these will be the first thoughts in our minds. If we do not have any pressing concerns, memories of the past 24 hours or past days will emerge. Our minds are also constantly making plans on what to do in the near or distant future. If nothing else, random associative thoughts may take place as a continuous revelry.
So how do you manage all these thoughts, and focus on your breath?
First, do not get upset that thoughts constantly emerge in your mind. Remember, the function of your brain is to think. So, it is just doing its job.
Simply, note that a thought has appeared. And without judgement, preferably with lots of love, gently brush the thought aside.
It is like a mother walking with a toddler on a pavement. And alongside the pavement is a very busy road with many vehicles driving along it. The danger is when the toddler plays and goes on the road. It could mean grave injury or even death.
A mother’s love and duty would be to repeatedly pull the child back from the road to the pavement. The mother does not get upset with the child. She loves the child, and the child is young and does not know better.
So, just like the mother. Whenever your concentration is distracted by a thought, simply and lovingly bring your focus back on the breath. Do not get upset. Do not judge.
What Happens As You Practice Breath Meditation?
As you practice Breath Meditation, as you keep practicing to brush away thoughts and focus on your breath, there will come a time when your thoughts will become less. And you can stay with your focus on your breath for a longer time.
Gradually, stillness and silence will start to appear. The stillness will be your body being still as well as your thoughts. You will find that your thoughts will no longer travel anywhere, and no more thoughts emerge. Your attention is only with the breath.
This is true stillness.
You will also discover that in silence, you do not have anymore mental chatter. The silence is internal. Any sound or activity that is outside of you will not bother you anymore at this stage of progress.
With this internal silence and stillness, your awareness becomes greater and sharper. You can be aware of the slightest movement or noise, and you will not be affected or bothered by it. Your focus is still at the breath.
Eventually your focus becomes more one-pointed. You eventually find happiness, joy, bliss, calmness and tranquility. You may enjoy meditation so much that you look forward to it. This is a good sign.
At some point of time, when you have achieved this perfect calm and bliss, you may like to consider practicing Insight Meditation. This form of meditation can bring you wisdom and insights.
What is Breath Meditation and How to Practice It?
Timotheus Final Thoughts
Flowing Love Meditation
Well done. You have completed your breath meditation practice. At this point, I have a few notes to share with you.
What is the White Light?
The White Light, mentioned above, is the Divine Love energy from the divine source. The divine source is the divine being or entity whom you choose to believe in.
Why 3 Deep Breaths?
I usually do 3 deep breaths as mentioned in the above steps 6 to 8. And I find I am usually relaxed by the third deep breath.
If you need, you can do a few more. Do what suits you.
How Long Should You Meditate?
Try to meditate for at least 10 minutes. If you can do it for 15, 20, 30 or even 60 minutes, it is better. Take your time to slowly increase the amount of time you spend on meditation.
Do come back daily to practice this breath meditation. You will reap many benefits with your meditation practice.
And if you have any questions about What is Breath Meditation and How to Practice It? Please leave your questions in the comments section. I will be happy to answer and help you.
I will be sharing more about spiritual experiences, meditation and meditation related topics in future videos and blog posts. Remember to join the Flowing Love Meditation community to be updated whenever I publish a new video or blog post.
Think Good Thoughts to Create Good Things
for Flowing Love Meditation
Timotheus has been meditating since a child. He believes thoughts become things. And shares posts to encourage everyone to have a positive mind. He also shares his spiritual knowledge and experience when he can in the articles he writes. To learn more about him, and Flowing Love Meditation, Click Here.