HOW TO MEDITATE THROUGH FOCUSED BREATHING

MEDITATE THROUGH FOCUSED BREATHING

HOW IS THE HUMAN MIND IN TODAY’ ERA AND HOW TO MEDITATE THROUGH FOCUSED BREATHING

the human mind is mostly chaotic and restless and that is the major cause of stress and anxiety

stress can be emotional, mental and physical stress

emotional and mental stress as in anger, depression, feeling of sadness, despair etc.

physical stress such as heart diseases, lifestyle diseases like diabetes, blood pressure or any other chronic diseases

all these diseases becomes hard to manage in the longer run

protecting your health is the most important priority in life and your BREATH is the ROUTE to a happier and healthier you

your breath is the most powerful tool that will help you relax your nerves and mind, release stress hormones and help with your anxiety and help you control your physical health as well

most human beings breathe fast and shallow from their nostrils only till their chest which reduces the oxygen intake in the body, lower the energy levels and leads to a chaotic unrest mind

when you slow down your breath and make it longer, the mind becomes Calm, blood gets more oxygenated resulting in overall health and well being

the more you practice focusing on your breath, the more focused and Relaxed your mind will become and your ability to live life being more Peaceful and have less chance of anxiety and depression

there are various method of meditation but let’s see one varied method of breath meditation

let’s see the step by step approach

CROWN TO NAVEL FOCUSSED BREATH MEDITATION

sit straight in a comfortable cross legged position ( or on a chair ) with your Back straight and chin parallel to the ground

your eyes will be shut as if to gaze your inner mind

bring all you focus on your incoming breath and outgoing breath

be at eaze with yourself and slowly begin to disconnect from the outside world

use your inhalations to draw your senses inwards and your exhalations to release all your thoughts and emotions – be it positive or negative

take a few moments to settle your mind.

bring a small smile on your face with a feeling of content and happiness

put all your attention on the NAVEL.

now slowly inhale to the count of 6 Using your abdominal and spinal muscles

as you begin to inhale and count to 6, gently draw the breath up your spine, extending the breath to the CROWN of your head

for more clarity, you can even use visualization method like imagining a white light passing from the navel to the crown of your head through the spine as you inhale

do not create any kind of stress in the chest as you breathe

only become aware of your expanding lungs and extend your stomach outwards like a balloon, until your lungs are full

if you place your palms on your stomach, you should feel the push outside as you inhale deeply

now take a pause for a moment

then, slowly exhale to the count of 6

and as you gently release the breath, bring the breath back from all the way from the CROWN to the NAVEL Through your SPINE

slowly draw your navel into the spine when you place your palms on the stomach, your stomach should move inwards towards the spine

the length of the inhalation and the exhalation should be the same.

pause between each inhalation and exhalation

each inhalation, your focus should be from the navel to the crown of your head

and each exhalation, your focus should be from the crown of your head to your navel

and your spine should be the carrier of your breath

each inhalation and exhalation makes one round

initially you can do it to 5 rounds and when you get the knack of it, make it to 10 rounds daily Or as you are comfortable with

and then sit quietly with your eyes shut and let your breath come back to Normal.

stay with your breath

open your eyes, rub your palms together and place it all over your face and body and see how good you feel internally

you will find yourself more focused and content and helps us to create a bridge between the past, present and future

have a smile on your face throughout the process

every time your mind wanders, you should be alert to recognize and come Back to your breath.

thoughts will come but you have to be alert and see that you don’t get swept away with them every time

your thoughts interfere, just be aware and come back to your breath and steady your mind

the mind is the root cause of all emotions we experience in our lifetime be it pain or relief, sadness or happiness, illness or good health and so on so forth

conscious breathing tames our mind, our way of thinking

it helps us bring balance and being in center

through conscious focus breathing, we learn to relax our mind, Focus our mind and bring our mind completely in the present

it is only then that we are able to go within ourselves to find that clarity, stillness and creativity To awaken and flow within us

through this chaotic life, it sometimes required to just sit with ourselves and focus on our breath and bring back that calmness within us to live life more meaningfully

https://reflectwithsmitha.com/why-should-we-respond-and-not-react-to-a-situation/

BENEFITS OF BREATH MEDITATION

1. it improves your sleep quality

2. enhances your cognitive functions to stay focused and be alert

3. improves your lung capacity by breathing deep

4. helps improve with our digestive system such as constipation, bloating, indigestion etc.

5. helps build our immunity by improving our defence mechanism of our body

6. helps in our blood getting more oxygen by deep breathing thus helping our cells to rejuvenate and detoxify

HERE’S TO CONCLUDE WITH A DISCLAIMER

i am no teacher or saint to preach or teach people

but by god’s grace i come upon such references from books and teachings from spiritual books which gives us a lot of wisdom and ways to live our valuable life meaningfully

and teach ourselves and the people whom we associate with – to live with the right code of conduct and to raise our standard of living

making smaller changes in life will not only help us be a better individual but also bring a valuable change in the society, in the current scenario which is very much required

however small it may be but let’s atleast start from OURSELVES

let’s make the world a better place with our small efforts in all aspects of living

so that’s all friends, hope i could bring some insight in you

until next time, keep smiling

much love .. stay happy .. stay blessed … ALWAYS

smitha