Simple Breathing Technique 3

This is number 3 of the simple and short breathing techniques. This practise uses a simple mantra or word to help keep the focus. Using a mantra gives an anchor to the mind to help keep it in one place, so is excellent for sharpening the focus and attention. Use before have to study or concentrate on something.

Transcript

The breath is a barometer for the nervous system.

Relaxing your breathing stimulates the parasympathetic nervous system and basically tells your body that all is well and it can relax instead of being on high alert.

The breath is the most important part of reducing stress and anxiety and creating calm in the body and mind and this is why nearly all meditations focus on the breath.

Another technique in meditation is to use a mantra which is a word or a sentence which helps anchor the mind.

This doesn't quieten the thoughts completely.

You might still notice a tendency to wander off but repeating that one word can act like a stabilizer for your attention.

Imagine it being a little like a buoy in the ocean.

It helps you stay in one place rather than be dragged this way and that by the waves.

You might still notice you have been somehow pulled out in a sea of thoughts but the mantra will help you get back and stay still even if only for a matter of seconds.

The more you practice this the longer you will notice the stillness.

Allow yourself to get comfortable.

Back straight but not rigid,

Hands in your lap,

Maybe palms facing up if this feels comfortable for you and close your eyes if you wish.

You don't have to close your eyes to meditate but this helps to block out visual distractions.

So our mantra for today is simply the number one.

You will say the word on the inhale and on the exhale for the whole of the practice.

Try not to think any thoughts.

You are just breathing in a nice comfortable steady rhythm and repeating the word one silently to yourself.

If you notice a mind wandering and you have lost the word,

Be kind to yourself.

Don't get annoyed and start again breathing in and out and repeating the word.

I will be saying the word with you at the beginning for a few seconds and then I will stop allowing you to practice by yourselves but I will give you a prompt every now and again just in case you have floated off in the sea of thoughts.

So let's prepare by taking a couple of deep and comfortable breaths in and out to relax the body.

And now let's begin by taking an inhale.

One.

Exhale.

One.

One.

One.

One.

One.

One.

One.

One.

One.

And now continue.

One.

One.

One.

Two.

One.

One.

Now allow the practice to fall away and just sit quietly and notice if there is a sense of calm in the body and the mind.

This is a very practical meditation for bringing a sense of calm to the body and mind.

When you are ready open your eyes.

Thank you.

You

Reviews

Excellent. It helped me to say quietly to mysel 1 breathing in and 1 breathing out.
Love the buoy analogy too, I think that will help me with future meditations

Thank you for that. 🌻💖🙏

I love this?meditation and your breath meditation series.
Thank You!

Great simplicity and still challenging. Thank you

So soothing and calming, thank you!!

My body felt more relaxed however my insidious thoughts easily made their way into my consciousness making my mind more active. I found that repeating “one” multiple times on the inhale and on the exhale, I could keep the thoughts at bay, easing the tension in my mind.

Thank you. 🙏💜