Meditation Instructions: How to Follow the Breath.

meditate

 

By Daniel Scharpenburg

This is probably the most common form of meditation practice.

First, establish the time of the meditation. Set a timer for an amount of time that you think you can do. A lot of people like to start with just 5 or 10 minutes and try to do more after they have an established meditation practice.

Find a comfortable place to sit. Adjust your posture so that your spine is erect without being stiff. Allow the rest of your body to relax. Rest your hands in your lap or on your legs. Allow your eyes to gently close. Bring your full attention to the feeling of sitting still. Allow your breathing to be natural. Bringing attention to your head, release any tension that you feel in your face.

Scanning the body slowly downward, relax your neck and shoulders.

Feel the rising and falling of your chest with each breath. Bring your attention all the way down your body to the places of contact with the floor (or chair if you’re sitting in one). Feel the pressure and density of your relaxed upright body.

Bringing your full attention to the present moment, acknowledge everything you’re experiencing. Thoughts are happening, hearing is happening, and there are probably mental and emotional sensations. Allow these experiences to be as they are, but bring your attention to the sensation of breathing. Bring your awareness of your breath to the foreground in your mind. Take a few moments and investigate where you can feel the air entering and leaving your body.

Breathing in, know that you are breathing in.

Breathing out, know that you are breathing out.

We can focus on this by counting one with each inhalation and two with each exhalation. Every time a thought or feeling arises to distract us, we can notice it and bring our attention back to one on the next inhalation.

It sounds very simple and it is. One of the most important things is to have a passive attitude, to not be upset with ourselves and starting thinking we can’t do it when things get difficult.

If you can do this simple practice for 10 minutes, every day for a week, your life will change.

 

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Photo: nama-stay/tumblr

Editor: Dana Gornall

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Daniel Scharpenburg

Daniel Scharpenburg is an independent dharma teacher in Kansas City. He regularly gives teachings through the Open Heart Project, the largest virtual mindfulness community in the world.

He was trained and certified as a meditation teacher at the Rime Buddhist Center, where he also spent four years teaching kids about Buddhism and meditation practice. He received additional training in the Zen tradition, both as a Monk in the Korean Zen tradition and as a lay teacher in the Caodong Chan tradition.

He has taken Bodhisattva Vows and the precepts of a lay zen teacher.

His work is dedicated to both sharing his own story and presenting a variety of Buddhist teachings in a way that shows how they are applicable to real life.

Find out more about Daniel on his blog and connect with him on Facebook, Youtube,andTwitter

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By | 2016-10-14T07:50:19+00:00 September 1st, 2015|Beginner Meditation, blog, Featured|0 Comments

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