Meditation And Breathing

We are now living in a period of history where the popularity of mediation is returning with more people recognising the effectiveness, helping them to reduce stress levels, anxiety, depression, pain and increasing a sense of peace, well-being and improved health.

Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state

There are many types of meditation practices to choose from that suit most individuals.  Here are a list of some:

1. Loving-kindness meditation. 
2. Body scan or progressive relaxation. 
3. Mindfulness meditation. 
4. Breath awareness meditation. 
5. Kundalini yoga.
6. Zen meditation. 
7. Transcendental meditation.
8. Visualisation meditation.

Meditation has been in use from the beginning of time, people have always sought inner quiet and physical relaxation.  

Most of us are so busy in our lives with all the demands of family, work, friends and organising leisure pursuits mostly caught up in planning and working towards our future goals.  Most the time we are experiencing either thoughts about the past or what will happen in the future and how that makes us feel, avoiding the experience of being present in the here and now.   

Human beings were not designed to cope with the high-pressure and demands of life today.  there are many benefits to be experienced from a regular mediation practise.  It can lead to a feeling of being refreshed, bringing a positive attitude and a greater sense of well-being.

If you want to learn to meditate it is best to find an experienced teacher to guide you.  There are some simple techniques you can practise alone, that are very effective and the more you practise, the easier it will become to reach a deep meditative experience.  

Mindful Breathing Meditation - 7 Minutes
Use this meditation twice daily to develop better focus, attention and a greater overall sense of clarity and calm over time.

The practice: Sit comfortably with a long, straight spine and find a slow, oceanic breath. Begin counting your inhales and exhales from one to ten (inhale one, exhale one; inhale two, exhale two; etc.). When you reach ten, start again but count backwards to one. Repeat this cycle five times. When you've completed five cycles of breath-counting, simply continue to breathe at this calm, steady pace, for two-to-three minutes, visualizing the breath moving through the respiratory system and appreciating its physical relationship with the body.

Body Scan Meditation - 5 Minutes
Use this meditation to build body awareness and ease tension after a long day or before falling asleep at night.

The practice: Sit or lay down in a comfortable position and take a few moments to find a calm, steady breath. Now, bring your awareness to sensations in the body, where you will spend several slow breaths on each focal point beginning with the left toes and checking in with left foot, left ankle, calf, knee, thigh - all the way through the left hip. When you notice an area of tension or discomfort, breathe into it, relaxing on the out-breath. Repeat through the right side. Follow with the pelvic region, abdomen and lower back, moving up through the torso and heart region. From there, follow and breathe through the sensations in the fingers, hands, wrists, up the arms, through the shoulders, neck, jaw, temples, ears, eyes, forehead, crown of the head and skull.