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Breath and Navel Meditation
This is a great starting place for the beginner meditator and for times when we need a quick 'fix.' It is easy, but does take a bit of practice. Breathing is natural, though, of course. Meditative breathing isn't natural to many of us, but it can be! Breath and Navel Meditation is the oldest meditation method on record in China as well as India, and it is the method usually taught to beginners. Breath and Navel Meditation works directly with the natural flow of breath in the nostrils and the expansion and contraction of the abdomen. This Taoist meditation is a good way to develop focused attention and one-pointed awareness. Breath and Navel Meditation How to Practice Begin by getting comfortable. Sit cross-legged on a cushion on the floor or upright on a low stool and adjust the body's posture until well balanced and comfortable. You can also stand if you prefer. Eventually, you can practice breath and navel meditation while you walk. Press tongue to palate, close your mouth without clenching the teeth, and lower the eyelids until almost closed. You may have to work hard at actually relaxing your jaw. Some of us are so accustomed to having tight muscles, that we forget what it feels like to be relaxed. So, open and close your mouth, move your jaw from side to side gently, and then find a place of comfort with your mouth slightly open. This will help you to relax your whole body. Breath Meditation How to Practice Breathe naturally through the nose, drawing the inhalation deep down into the abdomen and making the exhalation long and smooth. Long and smooth breaths are essential. Focus on the gentle breeze of air flowing in and out of the nostrils, and on exhalation try to 'follow' the breath out as far as possible, from 3 to 18 inches. Below, focus on the navel rising and falling and the entire abdomen expanding and contracting like a balloon with each inhalation and exhalation. You may focus attention on the nostrils or the abdomen, or on both, or on one and then the other. Practice and see which suits you best. Every once in a while, check your posture to be sure you aren't slouching. Adjust as necessary, and then return to your breath. You might catch your mind wandering or bombarded with thoughts. This is normal, since we are normally bombarded with thoughts and rarely more clear of thoughts. Simply shift your mind back to the breath without judgement. A goal might be to maintain your focus for most of 10-20 minutes. Remember, no judgement and to continue along your own pace. To begin with, you might want to practice breath and navel meditation 3-5 minutes a few times a day. Build up to longer times, although you will start to notice the benefits even after 3 minutes!
Breath and Navel Meditation Another example: You can use your own words here. The ones I've written were derived from Holistic Nursing, a Handbook for Practice, by Dossey, Keagen and Guzzetta chapter 21. Breathing Exercise I Script Breathing In: I am aware of Breathing In. Breathing Out: I am aware of Breathing Out. Breathing In: I aware of giving my dogs their healthy foods. Breathing Out: I send my healing intentions along with the food to help keep them healthy. Feel free to substitute your own actions, but keep it simple. This is meant to be done to help you focus while you are doing something. Time: the time it takes to take 2 deep breaths! That's it. Breathing Exercise II I use this one, also, when I'm at work. My work can be stressful, and I need to focus, make good decisions and be kind in spite of people coming at me, my cell phone ringing and my stomach growling. Script Breathing In: I am walking down the hall. Breathing Out: I smile, enjoying my steps. Breathing In: I am kind and aware. Breathing Out: I celebrate my aliveness. Feel free to substitute your own actions, but keep it simple. This is meant to be done to help you focus while you are doing something. Time: the time it takes to take 2 deep breaths! That's it. This is a good time to remember the things you are grateful for. Breath and Navel Meditation is one Meditative Practice Things do not change; we change. Henry David Thoreau (1817 - 1862)
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