Meditate on your breath

Yesterday I wrote about meditation. I mentioned that basically you concentrate on an object and you do not try to do anything and sooner or later your mind will wonder from the object of concentration and you simply return you mind back to the object of concentration.

Meditating on your breath is derived from Zen Buddhism. In Zen it is called Zazen which means sitting meditation. Traditionally you sit on a cushion in a lotus position or a semi lotus position. You can also do it while sitting in a chair.

You concentrate on your breath. The simplest way of doing this is by counting your breaths. Start with one and count your breaths until you reach ten then go back to one again. As you count your mind will wonder. You may lose the count. When you notice that you are no longer concentrating on your breath simply return to the breath.

When you lose count simply go back to one.

In Zen monasteries the monks practice Zazen for hours each day. For most of us fifteen to thirty minutes of breath meditation will be fine. You may wish to record fifteen to thirty minute silence with a bell sound at the end for timing purpose.

Another variation of the meditation on the breath is to concentrate on a specific part of your breathing organs (the tip of your nose – your diaphragm) and say "breathing in" on the inhalation and "breathing out" on the exhalation.

A different way is to imagine breathing in loving kindness and breathing out negative emotions.

However you do it – remember that you are not trying to do anything. Meditation means no grasping. No trying just breath (you always do that anyway) and be aware of your breaths.

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