Have you ever been aware of the breath span? Taking the mindful breath is easy and can bring you much positive effect than you can imagine. In this article, A Buddhist shows how to take mindful breathing for everyone.
Each mindful breath brings us to the present moment while meditating. In fact, meditation does not mean to get an escape from the real world. Instead, it leads us to be aware of our real appearance in this life. Therefore, it can be said that we totally can live joyful and peaceful right here, right now in the present moment by taking mindful breathing in the mindfulness meditation.
Hereby the detail introduction about how to take mindful breathing for everyone.
Making Preparation Before Meditation
- The Body Posture
- The Mind
- The Breath
Let us discover the way to meet the demand of each factor in making preparation for the mindfulness meditation.
The Body Posture
The golden rule for body posture in meditation is to maintain a stable position and a spine straight. Thus, the meditators can choose whichever positions that they feel most comfortable. You can meditate in lotus, half lotus, or Seiza position, etc. The choice of the most suitable meditation posture depends on you. However, you must follow the key requirement of body posture in meditation. This is to keep your spine straight, and this posture can definitely make you feel easier to breathe as well as totally comfortable.
Besides that, you should not forget the hand’s posture. You can allow your both hand either to touch each other or to touch your knees.
Let you remember this principle: Focusing on the touching points of your breath. It is usually the nose or the above lip. If you find it uncomfortable to pay attention to these points, you can intent to the point which is below your navel.
It is extremely necessary to follow by the three compulsory rules for the mind in practicing mindfulness meditation. They are awareness, attention, and alertness.
Definitely, the breath is the central point of the meditating period. You ought o inhale and exhale naturally. In fact, it is nonsense to try to shorten or lengthen your breath. In contrast, you must take your breath in and breath out as naturally as possible. If you realize that your mind wanders somewhere suddenly, you must be alert and bring your mind back to the breath.
Taking Mindful Breathing in The Mindfulness Meditation
The following information shows you the three steps in practicing mindful breathing.
- Be Aware of Each Breath
- Be Aware of The Breath Span
- Maintaining The Mindful State
Let’s get started with the simple but powerful practice below. It is sure that will help you feel calm and rest.
First Step: Be Aware of Each Breath
First of all, you just pay attention to each breath in and breath out. For more details, there are four factors in the breath that you can care for: breath in, breath out, short breath, and long breath. The task for you in this step is to realize the most prominent nature of your breath. This step is very helpful for preventing your mind from wandering. As a result, your mind can achieve the state of concentration.
Second Step: Be Aware of The Breath Span
Second, you try to be aware of the breath span. This includes the beginning, the middle, and the end touching point of your breath in. And the requirement is the same as the breath out. In fact, this step asks your mind to make effort to take notice of the full span of both the breath in and breath out. This step can be called as “Feel to the fulfillest moment of your breath.”
Third Step: Maintaining The Mindful State
Perpetually, you maintain the mindful state and are alert about your breath. This step aims at making a strong connection between your breath, body, and mind. You have to try your best to make the whole body, mind, and breath as tranquil and pure as possible.
If you can not keep your breath calm, you ought to tell yourself that: “Pray for calm breath” several times. After expressing your dedication to keeping calmness and stillness, then your breath will become more tranquil gradually.
Maybe, your breath will become very subtle in some moments. Thus, it will be quite difficult for you to be aware of your breath. Nevertheless, this is just the calm state of your breath. If you realize yourself get in stuck with this state, let your mind come back at the touching points of the breath. Soon after, your breath will be clearer.
Recommendation for Taking Better Mindful Breath in Mindfulness Meditation
Counting from one to ten, and repeating
At first, maybe you can feel hard to focus on each breath in and breath out. Instead, while you inhale, counting “one”. Then, when you exhale, counting “two”. You can count to ten, then repeat again. It is very helpful for you to count from one to ten for a long period at the beginning of the meditating process. Practically, it leads your mind to the state of calmness. After that, you can restart to care for the four characters of the breath: breath in and breath out, short breath or long breath; and the whole breath span as mentioned above.
Never paying attention to other factors, just be aware of the breath span
The main purpose of the mindfulness meditation is to be peaceful and joyful in each breath. Therefore, the only thing you must care for is your breath.
Taking intentional action between the steps
Between the steps, it is vital for you to take intentional actions. While taking the transforming step, you still focus on the breath.
Overcoming the biggest five hindrances
These biggest hindrances are the sensual pleasures and the root of all sufferings in this life. Here are they: the greed, anger, and ignorance. Besides that, the meditators must avoid the idleness and restlessness. In sum, these five factors are truly the barriers on your journey to be peaceful and joyful both in daily lives and meditation. Thus, you must overcome them in your mindfulness meditation.
Remembering: All phenomena have no fixity
After being in the calmness for more than one hour, maybe you will feel the totally different appearance of the light, smell, colors… Do not lose control. Let you take the mindful breath again.
Applying mindful breathing and mindfulness meditation in everyday life
In the mindfulness meditation, it does not limit yourself to take mindful breathing in a specific meditation session. Rather, it encourages you to apply the mindfulness to everyday activities. Therefore, you can achieve the state of peaceful and joyful to the fulfillest moment. This is really the real purpose of the mindfulness meditation. This is to live happily in the present moment.
“Freedom is not given to us by anyone; we have to cultivate it ourselves. It is a daily practice… No one can prevent you from being aware of each step you take or each breath in and breath out.” Thich Nhat Hanh
In conclusion, it is not too challenging to take the mindful breath in the mindfulness meditation. You can easily apply the above guidance to your daily routine. It just takes about at least 10 -15 minutes to practice meditation every day. However, at the higher level, you can absolutely meditate in a longer session. By taking mindful breathing in the mindfulness meditation, you can actually be happier in the present and feel the Living Dharma in each breath. Let you get started, be aware of the breath span and feel the peace inside yourself.