The preparation for meditation involves focusing on your breathing. Focused attention quiets the mind. Active attention to breathing helps deepen the breathing, and increases physical and sensual awareness. Deep breathing is relaxing to the whole body. Letting go of tension is aided by breathing practice.
Breathing Practice
1. Settle yourself in a comfortable position, whether sitting or lying down. You want to be located where you will not be interrupted, and where it is quiet.
2. Bring your attention to your breathing. Notice the breath coming in and going out.
3. Follow the breath. Feel it entering your nostrils. Notice the breath as it enters your throat.
4. Then where does it go? Do you feel it in your upper chest? in your tummy?
5. Is your breathing shallow? raspy?
6. Take a deep breath so that your abdomen rises and falls. Be there with your breathing for awhile, noticing the movement of your abdomen.
7. Breathe deeply and slowly through your nose, hold your breath momentarily, then breathe out slowly though your mouth.. do this for a few minutes. You might fall asleep.
Letting Go Tension
1. Continue your slow breathing, in through your nose, and slowly out through your mouth.
2. As you breathe in, imagine the breath going to your toes and feet and circulating. As you breathe out, your breathing out the tension from your feet and ankles. Be with your feet and ankles, breathing in and out. How wonderful it feels to have the breath caress your feet.
3. You continue with your breathing and circulate the breath in your lower legs and knees. The tension breathes out. Whatever discomfort you have, lessens. Your lower legs and knees are feeling good.
4. You are ready for your sacred breathing to circulate in your upper legs. Slowly you breathe in and out, and the tension leaves. Your feet and legs are feeling very relaxed.
5. Your breathing now circulates in your hips. The bones and muscles need the caring touch of the Holy gift of life through your breathing. You feel the tension and any discomfort leaving.
6. Your breathing circulates to all the organs and systems in the torso, going wherever it is needed and as long as it is needed. All the stress, tension and discomfort is breathed out.
7. Now your breathing caresses your arms, hands and joints. Circulating, all the stress and discomfort is breathed out.
8. Your breath, really the sacred breath of life we all partake, circulates through your head, mouth, eyes, ears, nose and brain. All stress, tension and discomfort is breathed away.
Thanksgiving to the Holy One.
Judy Brutz is author, spiritual director, retreat leader and speaker. She lives in Idaho with her family, and enjoys nature, knitting for peace, and volunteering. How has this article helped you? Please let me know.
email: comments.judy@gmail.com
http://judybrutz.net
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