Tag Archives: Mindfulness of Breathing Meditation

Mindfulness of Breathing is a simple but very effective meditation to calm the mind.

Sit comfortably, so that your body is relaxed, but your mind alert.

First, become aware of the environment and the people around you. Become aware of any sounds entering the room. Just let the sounds be there, whether they’re pleasant or unpleasant to the ear.

Second, become aware of your body. Feel the weight of your body on the cushion or on the chair. Let your body relax.

Third, become aware of any feelings or sensations there are in your body. Notice whether they’re pleasant, unpleasant or neutral. This is how you are in your body.

Fourth, become aware of the thoughts in your mind. Don’t get caught up in your thoughts. Just observe them as they arise and pass away. Observe any emotional tone to the thoughts. Can you feel any particular mood or attitude? This how you are in your mind.

Keeping a background awareness of environment, body and mind, now focus your attention on the breath. Become aware of the rise and fall of your chest with each in- and out-breath. Let your breathing be natural. Don’t control your breathing. Just let it flow. Follow the breath as it comes in and as it goes out. Now you are ready for the first of the four stages of the Mindfulness of Breathing.

Mindfulness of Breathing Meditation – First Stage
Keeping your attention on the breath, after each out-breath silently count from one to ten.

At the end of the first out-breath silently count “one”.

At the end of the second out-breath count “two”.

At the end of the third out-breath count “three”, and carry on counting at the end of each out-breath until you reach “ten”.

After you reach “ten”, start counting again at “one”.

If your mind wanders and you lose the count, gently bring your attention back to the breath, and start the count again at “one”.

Mindfulness of Breathing Meditation – Second Stage
Keeping your attention on the breath, instead of counting from “one” to “ten” at the end of each out-breath, in the second stage place the silent count just before each in-breath.

Just before the first in-breath silently count “one”.

Just before the second in-breath, count “two”, and so on, up to “ten”. When you reach “ten”, start counting again at “one” just before the in-breath.

If your mind wanders, and you lose the count, gently bring your attention back to the breath, and start the count again at “one”.

Mindfulness of Breathing Meditation – Third Stage
Keeping your attention on the breath, in the third stage, simply stop the counting, and follow the flow of the breath as it comes in and goes out of the body.

Whenever your mind wanders, gently bring your attention back to the breath.

Mindfulness of Breathing Meditation – Fourth Stage
In the fourth stage place your attention on the point where you first feel the breath as it enters the body. This could be inside the nostrils, or on the tip of your nose, or on the lips, or wherever you first feel the breath.

Concentrate on following the sensation of the breath as it flows in and goes out at the point where you first feel the breath as it enters the body.

Don’t worry if your mind keeps drifting away from the breath. This happens to all of us. Just gently bring your attention back to the breath and to the point where you first feel the breath as it enters the body.

Length of Meditation
To begin with, allow yourself a few minutes to become aware of your environment, body, feelings, and thoughts. Then turn your attention to the breath.

Spend about four or five minutes on each stage of the meditation.

When you finish the fourth stage, give yourself a few minutes to sit quietly.

To get the most benefit from the course try to meditate every day.

Try to establish a regular time of day when you will find a quiet place and meditate.

In the coming articles, we are going to explore different meditation techniques. In order to make the posts into a free guided meditation course, you may record yourself in MP3 or other audio format, while reading the articles.

This is a summary of the topics:
Guided meditation: free meditation course Part 1 – The Mindfulness of Breathing Meditation
Guided meditation: free meditation course Part 2 – Meditation Posture
Guided meditation: free meditation course Part 3 – Exploring the Breath
Guided meditation: free meditation course Part 4 – Meditation goals
Guided meditation: free meditation course Part 5 – Times and Places to Meditate
Guided meditation: free meditation course Part 6 – Mindfulness and daily activities
Guided meditation: free meditation course Part 7 – Metta Bhavana: Cultivation of Loving Kindness Meditation
Guided meditation: free meditation course Part 8 – Walking Meditation