In Wellness, there are many facets to the essentials of breathing. Many of us take breathing for granted. And, believe it or not, don’t do it correctly when it comes to exercise and–of particular interest to us today–meditation.
There are many schools of thought on breathing, ie: to focus on breathing, to not focus on breathing, just breathe normally, breathing is everything, etc., as with anything in life, use what means something to you.
Nonetheless, find your middle ground and learn what you need to apply to enhance your meditation experience. You will find with some attentiveness, at a higher level than what you may be focusing on currently, will enable you to not only relax more quickly, you may just run into Brahman on the way!
The breathing training that follows is from translations from the works of Ajaan Lee Dhammadharo (1906-61). He was one of Thailand’s most renowned teachers of Buddhist meditation. The book is over 104 pages, and you can get the entire publication here.
Ajaan Lee was a forest monk. He preferred to live in the seclusion of the forest and made meditation the central theme of his practice. And so, his teachings grow out of personal, practical experience, although he also makes a point of relating them to standard Buddhist doctrine.
7 Steps To In Mind Method 2
There are seven basic steps:
1. Start out with three or seven long in-and-out breaths, thinking bud- with the in-breath, and dho with the out. Keep the meditation syllable as long as the breath.
2. Be clearly aware of each in-and-out breath.
3. Observe the breath as it goes in and out. Notice whether it’s comfortable or uncomfortable, broad or narrow, obstructed or free-flowing, fast or slow, short or long, warm or cool. If the breath doesn’t feel comfortable, adjust it until it does. For instance, if breathing in long and out long is uncomfortable, try breathing in short and out short.
As soon as you find that your breathing feels comfortable, let this comfortable breath sensation spread to the different parts of the body. To begin with, inhale the breath sensation at the base of the skull and let it flow all the way down the spine.
Then, if you are male, let it spread down your right leg to the sole of your foot, to the ends of your toes, and out into the air. Inhale the breath sensation at the base of the skull again and let it spread down your spine, down your left leg to the ends of your toes, and out into the air. (If you are female, begin with the left side first, because the male and female nervous systems are different.)
Then let the breath from the base of the skull spread down over both shoulders, past your elbows and wrists, to the tips of your fingers, and out into the air. Let the breath at the base of the throat spread down the central nerve at the front of the body, past the lungs and liver, all the way down to the bladder and colon.
Inhale the breath right at the middle of the chest and let it go all the way down to your intestines. Let all these breath sensations spread so that they connect and flow together, and you’ll feel a greatly improved sense of well-being.
4. Learn four ways of adjusting the breath:
a. in long and out long, b. in long and out short, c. in short and out long, d. in short and out short.
Breathe whichever way is most comfortable for you. Or, better yet, learn to breathe comfortably all four ways, because your physical condition and your breath are always changing.
5. Become acquainted with the bases or focal points for the mind — the resting spots of the breath — and center your awareness on whichever one seems most comfortable. A few of these bases are:
a. the tip of the nose, b. the middle of the head, c. the palate, d. the base of the throat, e. the breastbone (the tip of the sternum), f. the navel (or a point just above it).
If you suffer from frequent headaches or nervous problems, don’t focus on any spot above the base of the throat. And don’t try to force the breath or put yourself into a trance. Breathe freely and naturally. Let the mind be at ease with the breath — but not to the point where it slips away.
6. Spread your awareness — your sense of conscious feeling — throughout the entire body.
7. Unite the breath sensations throughout the body, letting them flow together comfortably, keeping your awareness as broad as possible. Once you’re fully aware of the aspects of the breath you already know in your body, you’ll come to know all sorts of other aspects as well.
The breath, by its nature, has many facets: breath sensations flowing in the nerves, those flowing around and about the nerves, those spreading from the nerves to every pore. Beneficial breath sensations and harmful ones are mixed together by their very nature.
To Wrap Up Then
(a) for the sake of improving the energy already existing in every part of your body, so that you can contend with such things as disease and pain; and
(b) for the sake of clarifying the knowledge already within you, so that it can become a basis for the skills leading to release and purity of heart — you should always bear these seven steps in mind, because they are absolutely basic to every aspect of breath meditation.
When you’ve mastered them, you will have cut a main road. As for the side roads — the incidentals of breath meditation — there are plenty of them, but they aren’t really important. You’ll be perfectly safe if you stick to these seven steps and practice them as much as possible.
Once you’ve learned to put your breath in order, it’s as if you have everyone in your home in order. The incidentals of breath meditation are like people outside your home — in other words, guests. Once the people in your home are well-behaved, your guests will have to fall in line.
Here’s a 2-page pamphlet to print, so you can have something to practice with!
Recovery Retro features posts from my archives 2016-2017, my chronicles of recovery from alcoholism, mental health issues, and substance abuse. After 35 years of chaos, my life in several VA Treatment Programs was anything but boring. Join me as I share with you my most intimate posts about spirituality, living in the now, acceptance, gratitude, mindfulness, and the lessons I learned that keep me sober to this day.
Published 01/09/2017 at 8:00 am – Day 84 of Treatment
As I go through this morning I found myself starting to become negative about all the groups I have to attend here at the treatment facility.
And then I got real with myself. I had to remind myself why I am here. I had to have a little pep talk with myself about my recovery and its aims.
As a recovering alcoholic I am learning I must always be vigilant to what my tapes are playing in my head. I am learning to recognize negative thinking patterns. I never really paid much attention to my thoughts.
Now, however, I am in tune with my thoughts and how much they affect my emotions and behaviors throughout the day. Some call this “mindfulness.”
When I am mindful that my thoughts may be negative, judgmental, or just plain ineffective, I am able to simply “change the tape.” That is to say, reorient my thinking to go down positive pathways.
Becoming in tune with how you think from moment to moment can help you to begin to change some of the negative consequences in your life. This happens when you say to yourself “This way of thinking is not healthy for me.” Then you simply change the tape!
You will be amazed at how much quieter your world becomes. How much more at peace your life becomes! So today, rather than bitch and complain about all the groups I have to attend, while I might not embrace them and do cartwheels, I will remember they are essential to my recovery and well being!