Meditating on Breathing
Meditating on Breathing
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'Meditation on breathing' is the foundation practice. It is easy for even children to understand and practice. It calms the mind and relaxes the body. It can be practiced without taking time off from the current activities.
Try the following six basic modes of meditation for two minutes each, to feel their impact.
Click the above link
Feeling mode
Feeling mode
Feel the coolness inside the nose during the inhale. During the exhale, feel the warm or neutral sensation.
Or you may place a hand on your stomach and focus on the slight in and out movements during the exhales and inhales.
If your mind wanders, resume focusing on the coolness in the nose or the stomach movements. Practice as long as you like.
Counting mode
Counting mode
In this mode, we count the breaths as they happen.
During the first inhale. feel the natural cool sensation inside the nose. During the exhale, say ‘Ooooooone….’ in the mind, like a long musical note. The counting has to start from the beginning of the exhale and continue till its end.
During the next inhale, feel the coolness inside the nose. During the exhale, say ‘Twooooooo…’ .
During the next inhale, feel the coolness. During the exhale, say ‘Threeeeee..’.
Continue ‘counting breaths’ in sets of three, starting from ‘Ooooooone…’. as long as you like.
There is no minimum or maximum time of practice for this meditation.
It is important to allow natural breathing to happen. Don't put any effort into this breathing meditation. Let the breaths be slow or fast, deep or shallow. Let them change on their own.
If you like, you can move your lips while counting silently.
Mind wandering is not a failure of meditation. It is normal for the mind to get distracted by thoughts during meditation. As soon as you realize that you got distracted, resume counting the breaths in the above pattern.
You will feel calm within two minutes of practicing, sitting or lying!
There are no other guidelines for this meditation. Yes, this is a rule-free, teacher-free, dogma-free self-help meditation!
'Counting mode' on Youtube
History of 'Counting breaths meditation'
History of 'Counting breaths meditation'
‘Counting breaths’ is an ancient technique taught by the Buddha 2500 years ago. I made two adaptations of the ancient technique to help a broader population.
One is using the fingers like prayer beads. Keeping the count on the fingers leashes the mind better than counting breaths in the mind.
The second is to practice lying in bed at night and immediately upon waking up. This adaptation makes it ‘excuse-free’. The bedtime practice improves sleep from day one. Whoever tries it gets better sleep and gets hooked on it. They can't help practicing at bedtime.
These adaptations made it accessible to people of all ages, cultures, and religions.
The breathing practices presented here are not related to Yogic breathing practices. Yogic breathing requires us to conform to the guidelines. We have to learn them from a trained teacher to avert potential harm from wrong practice.
In contrast, counting breaths as suggested above doesn't prescribe a pattern for breathing. One exception is the 911 mode.
We watch the breaths like watching the waves in the ocean, sitting on the beach. We don't try to change the breaths.
This meditation is safe, whatever way you do it.
Even children can learn in a short time. They love it and benefit from it.
Tip mode
Tip mode
Start with any one hand, say the left hand. Touch the tip of the thumb to the tip of the little finger. Count three breaths as explained above. Repeat this practice at each of the next three fingertips. When you get to the thumb, place the tip of the index finger at the base of the thumb and count three breaths.
Then switch to the right hand and repeat all the steps. Practice switching hands as long as you like.
In this mode, you will breathe 3 breaths per finger i.e., 15 breaths on each hand.
'Counting mode of meditation' on Youtube.
'Counting breaths meditation using the Finger tips' on Youtube.
Segment mode
Segment mode
Start with any one hand, say the left hand. Note that every finger has two cross lines dividing it into three segments. Place the tip of the thumb at the top segment of the little finger and count three breaths as explained above. Move the thumb down to the middle segment of the same finger and count three breaths. Move down to the bottom segment and count three breaths. Release the little finger.
Repeat the same steps on the next three fingers.
When you get to the thumb, place the tip of the index finger on its segments and repeat the steps.
Then, switch to the right hand and repeat the steps. Practice switching hands as long as you like.
In this mode, you will count 3+3+3 breaths at each finger.
'Counting mode of meditation' on Youtube.
'Segment mode of meditation' on Youtube.
Staring Meditation
Staring Meditation
Keep staring at a small mark on the wall or part of an object, at eye level or lower, that is easy to focus on.
At the same time, practice any of the above modes.
Focusing the eyes focuses the mind and reduces stress.
Watch 'Staring mode' on Youtube.
911 Meditation
911 Meditation
You can practice this mode with your eyes closed or open.
Breathe in through the nose to a count of four: 1-2-3-4.
Partly close your lips as if you are holding a straw between them.
Blow through the partly closed lips to a count of six: 1-2-3-4-5-6.
Repeat about 10 times or till you gain some relief from the acute mental or physical stress.
Then, practice any other mode for a longer period. Continue until the acute stress becomes manageable.
Repeat the sandwich practice as many times as needed.
Watch '911 mode' on Youtube.
Click the above title.
In this mode we regulate the breathing to make a deep impact on the body and mind. Click the above title for the details.
Over many years, some practitioners, including me, experimented with other modes. Click the above title for their details.
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