How to Practice Buddhist Breathing Meditation.
In Buddhism, meditation serves to calm and control the mind and is essential to break
the cycle of suffering and attain Enlightenment.
Follow these steps for mindfulness of breathing meditation, one of the two simplest meditations.
You will need Understanding and acceptance of what you are going to do A place where
you will not be interrupted Meditation bench or chair Cushion A blanket A timer, a meditation
track on a music player, or a watch or clock and something pleasant to gaze upon.
Step 1.
Find a position in which you can sit comfortably for the meditation.
You can kneel using a meditation bench, sit cross-legged on the floor, or sit upright
on a chair.
Use a cushion to support your back if necessary, and wrap yourself in a blanket if you’d
like extra warmth.
Step 2.
Decide how long each of the four phases of the meditation will be.
Five minutes is a good length of time for beginners.
Step 3.
Set the timer or select a track on your music player that corresponds to the length of time
you have chosen for the first phase.
Step 4.
To prepare yourself for the meditation, bring your awareness into the present.
For a few seconds, focus your gaze on something pleasant, like a plant, statue of the Buddha,
or pretty vase, to ground yourself in the present.
Step 5.
Close your eyes and scan your body to become fully aware of it.
Begin with your toes and move slowly along your feet and up your legs, back, and pelvis,
through your hands and arms, and finally up to your neck and head.
Step 6.
Reflect on what you want to achieve from this meditation—for example, dealing with a particular
source of distress or developing your meditation skills further.
Step 7.
Commit yourself to practicing seriously.
Step 8.
Keeping your eyes gently closed throughout the practice, bring your awareness to your
breathing.
Notice everything you can about the breath: the path of the inhalation down your throat,
how your diaphragm moves and your chest rises, the slight pause before the exhalation, and
how the exhalation passes out of your nostrils.
To begin, take a slightly deeper breath to help you to focus on your breathing.
Step 9.
To start the first phase of the meditation, count "one" after the first breath, "two"
after the second, and so on up to "ten."
Then start again at one.
Do this for the planned length of time.
If your mind wanders, bring it gently back to the breath and start counting again from
one.
Step 10.
For the second phase of meditation, count before each breath.
Step 11.
For the third phase, do not count, but simply be aware of each breath as it happens.
Step 12.
For the fourth and final phase, bring your awareness more precisely to the point at which
you feel the breath enter and leave your body.
This might be your nostrils, the top of your throat, or somewhere else.
Step 13.
When you have completed the fourth phase, sit quietly for a few seconds and reflect
on your experience of meditation.
Step 14.
Return gently to your life in the outside world.
Did you know Mindfulness of breathing meditation dates all the way back to the Buddha himself,
who was born in the sixth century B.C.E.