Have you ever tried to sit in meditation and observe your breath, only to have your mind wander-off like, a thousand times?
Well, you’re not alone.
In fact, when I started meditating, one of my biggest challenges was concentrating on my breathing. I just couldn’t figure out where to observe it…
The stomach, the chest, the nose, the mouth…
It was all very confusing.
Now, the reason why this is confusing for most people is that the breath flows along a path.
Meaning, it goes from the nose, down to the throat, chest…
So when you try to observe the breath, naturally, your attention is going to go to all of these areas.
As a meditation teacher, one of the most common questions I get is: how do I listen to my breath?
So I recorded this guided meditation/mini class where I discuss how to practice breath awareness.
Breath awareness is one of the simplest forms of meditation, mindfulness, and breath-work, all packed into one powerful practice.
However, it isn’t always so easy, especially if you’re just starting out.
In this video, I share a different approach on observing your breath without feeling like your mind is going to a million different places.
By the way, do you prefer to read instructions as opposed to videos? No worries. I got you.
Follow the steps below to get started.
The Practice
Find a comfortable seat
You can sit on a chair, with the soles of your feet on the ground, or on the floor, using a cushion or a pillow to elevate the hips.
If you have trouble keeping your spine tall, sit against a wall, or a chair.
Wherever you are, sit tall, with your hips heavy on the ground or chair. Draw the navel in slightly (your belly), lift your chest, and draw the crown of your head up towards the ceiling. Notice the opposition of your hips rooting down and crown of the head spiraling up.
Close your eyes. Soften the face, jaw, and shoulders.
Begin to observe from the inside
This means that every thought going through your mind, every sound you hear, everything you feel…you experience from the inside of your being. Just notice. What do you see?
Listen to your breath
We are going to observe the breath at different areas of the body. Beginning at the lower abdomen, and making our way up to the nostrils. Watch the video and follow my instructions.
1. at the lower abdomen
Bring your awareness to your lower abdomen. Notice your breath here.
Notice how the belly rises on the inhale, and draws back on the exhale. Observe the breath at this spot only.
If the mind goes away, just bring it back. Even if you have to bring it back 100 times. Practice is key.
2. at the chest
Bring your awareness to the center of your chest. Notice your breath here.
Notice how the chest expands on the inhale, and contracts on the exhale. Keep your awareness here. Notice the movement of the chest. Nothing else.
3. at the throat
Bring your awareness to your throat. Notice your breath here.
You’ll notice that nothing moves here, so what you’re noticing is the feeling of your breath as it passes through the throat. You might even notice a very slight constriction at the throat. You might even hear the breath. Simply observe at the throat. Nowhere else.
4. at the nostrils
Bring your awareness to your nostrils. Notice your breath here.
Make sure to keep your lips sealed, and breathe in and out through the nose.
In this area, just like at the throat, you’re feeling the breath.
Notice the sensation of the air, as it goes in and out through the nostrils. Just feel. In and out. In and out.
Now, go back down, in the same way you came up.
Feel the breath at the nostrils, the throat, the chest, and lower abdomen.
Now, in which of these areas did you have an easier time observing the breath?
You can do future meditations with just one area, or you can do like I showed you today, a little bit in each spot.
Remember, it’s normal for your mind to want to wander off. Try not to resist it. Just keep bringing it back, bringing a back. Like training a puppy to walk next to you. Keep calling it back. This is important.
