Breathing Meditation 1

Assume a comfortable posture lying on your back or sitting.  If you are sitting, keep the spine straight and let your shoulders drop.

 Close your eyes if it feels comfortable.

 Bring your attention to your belly, feeling it rise or expand gently on the inbreath and fall or recede on the outbreath.

 Keep your focus on the breathing, “being with” each inbreath for its full duration and with each outbreath for its full duration, as if you were riding the waves of your own breathing.

Every time you notice that your mind has wandered off the breath, notice what it was that took you away and then gently bring your attention back to your belly and the feeling of the breath coming in and out.

 If your mind wanders away from the breath a thousand times, then your “job” is simply to bring it back to the breath every time, no matter what it becomes preoccupied with.

 Practice this exercise for fifteen minutes at a convenient time every day, whether you feel like it or not, for one week and see how it feels to incorporate a disciplined meditation practice into your life.  Be aware of how it feels to spend some time each day just being with your breath without having to do anything.

Breathing Meditation 2

Tune into your breathing at different times during the day, feeling the belly go through one or two risings and fallings.

 Become aware of your thoughts and feelings at these moments, just observing them without judging them or yourself.

 At the same time, be aware of any changes in the way you are seeing things and feeling about yourself.

Abdominal Breathing

Rhythmic breathing is one of the best ways to help your body relax. There are many variations. This particular technique appears simple, but you'll need a little practice to do it properly.

First, lie down on your back and begin to breathe normally. Now place your hand on your lower abdomen, just at your belt line, and slowly fill your lungs with air to the point that you can feel this portion of your abdomen rise. Take in as much air as you can and hold it for a couple of seconds. Then slowly release all the air in your lungs.

Try to pay attention to nothing but the slow intake and release of air and the rhythmic rising and falling of your abdomen; don't rush. Repeat this eight to ten times.

Mindful Breathing

The primary focus in Mindfulness Meditation is the breathing. However, the primary goal is calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This creates calmness and acceptance.

1. Sit comfortably, with your eyes closed and your spine reasonably straight.
2. Direct your attention to your breathing.
3. When thoughts, emotions, physical feelings or external sounds occur, simply accept them, giving them the space to come and go without judging or getting involved with them.
4. When you notice that your attention has drifted off and becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing.

It's ok and natural for thoughts to arise, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing.

Slow-breathing Technique 2

Try doing this exercise at least four or five times a day – it doesn’t take a lot of time or effect and will help with your tension.

Hold your breath and count to ten (don’t make the mistake of taking a deep breath.)

When you get to ten, breathe out and try saying to yourself, the word ‘relax’, in a calm and smoothing manner.

Breathe in and out slowly in a six second cycle. Breathe in for three seconds and out for three seconds. This will produce a breathing rate of ten breaths per minute. Breathe in a smooth and light manner.

At the end if each minutes (after ten breaths), hold your breath again for ten seconds and then continue breathing in the six-second cycle.

Continue breathing in this manner until the symptoms of tension and perhaps any over breathing have gone.