Breathing meditation is very safe and very effective. It has been beneficial to seekers for thousands of years, and it continues to be beneficial today. As a centering experience, it brings a sense of calm, relaxing the body and easing the mind of worries and distractions. Its ability to facilitate a state called single pointed concentration increases our ability to focus. As is true of all forms of meditation, the benefits depend upon regular, disciplined practice.Breathing meditation is an excellent preparation for being present to God through such practices as centering prayer, praying the Scriptures, and other discipleship practices.
1. Find a quiet place to sit and a comfortable way of sitting. Do not slump. Do not become rigid.
2. Become conscious of your breathing. It should not be forced, controlled, or altered. Just breathe. In and out. In and out.
3. Bring your awareness to the flow of breath in and out of your nose. Then start counting up to ten rounds of breath. A round is simply an inhalation and an exhalation.
4. The goal is to complete ten rounds without losing focus, without becoming aware of some other thought. It is very likely, however, that your mind will wander. When you are aware of other thoughts, simply bring your mind back to your breath. In and out. Don't get angry or frustrated, no matter how often your mind wanders. Over time your awareness and focus will increase.
5. If you lose count of your breaths, simply start again.
6. When you have counted ten rounds of breath, take a brief break and start again. Remember that you are not doing this to prove anything or to gain merit, but to prepare your heart, mind and body to be more fully present to the Presence of God.
7. Conclude the period of meditation by praying the Lord's Prayer, the Prayer of St. Francis, or another favorite prayer or Scripture verse.
Good instructional websites include -
Meditation Techniques
How to Do a Simple Breathing Meditation
My favorite book on breathing meditation is Breath by Breath: The Liberating Practice of Insight Meditation, Larry Rosenberg.
You might also find these two books helpful - Mindfulness with Breathing: A Manual for Serious Beginners (Ajahn Buddhadass Bhikku) and The Little Book of Yoga Breathing (Scott Shaw).
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