Meditation - Choose the Type That Suits You - Part 2

1.       Breathing as meditation

The first type of meditation we will touch upon is breathing. What is fascinating about breath, other than the fact we cannot live without it for more than 4-5 minutes, is that respiration is the only system in the body that we control both consciously and unconsciously. This is why it is considered by some as the link between conscious and unconscious. Just think of the simplest example: when you are stressed or scared, your breathing becomes fast and shallow (unconsciously). But then, if you focus on the breathing, you can consciously slow it down, and feel the stress decreasing.

As natural as it is, breathing for meditation is not always the first choice of people both new or advanced in meditation.

All examples I will give as practice require you to sit comfortably, with a straight, erect spine. You do not have to keep your eyes closed, but it helps.

Here is an exercise that can give you an idea of how comfortable you feel practising that:

Unstructured Awareness on the Breath

Sit comfortably, let yourself breathe, and observe how your mind follows and reacts to your breath. Simply witness what occurs in your mind with a natural breath. Observe your thoughts and observe your feelings:

-          Does a familiar prayer come to mind;

-          Do you feel energy moving into and out of the body, with every breath

-          Do you visualise light or colours with every breath you take?

Notice how you feel after two minutes, after ten minutes or longer.

Another breathing exercise I love is the Smile Breath Meditation. You start sitting straight, and make a huge grin on your face. As you keep breathing naturally, the smile will fade into a gentle grin, but the cheeks and eyes remain in a position that radiate positive attitude.

The grin or half smile you reach in this practice can be established as your normal facial expression. Another benefit this exercise brings is that you can feel the smiling vitality and energy lightening up your face, and then flowing into your brain and nervous system. Breathing the “smiling energy” in allows your muscles, your bones, your every fibre get charged. Allow the “smiling body scan” to cover your mind and body, and become more open to receiving positive energy.

Elena Alexandrova

Your Coach to Success

Source: Butera, Robert:"Meditation for Your Life"