The benefits of meditation are plenty and it has been becoming more common a practice for many. Thankfully, it can also be simple.
Here is an easy technique to start connecting with your breath as well as for those days when a longer meditation just isn’t going to happen. I use it frequently to check in with myself throughout the day.
Anyone of any age can do it!
For one minute each hour focus on your breath. If you are where you can close your eyes, great. If not, that’s ok. Notice where you feel your breath in your body. If it is solely in your chest, see if you can bring the breath down to your rib cage, expanding it, allowing the diaphragm to relax. When your mind wanders, simply and without judgement, return your attention to your breath. For 60 seconds, just breathe. That’s it! (The next hour, do it again).
Set your phone or watch alarm to go off every hour. After a week or so, you may notice you automatically become aware it’s time to focus.
- You can count the number of times you inhale and exhale, trying to make them equivalent in length. Aim for 4 to 6 breaths per minute. The key is to observe your breath. This helps you connect with it and become aware.
- As you get used to the exercise, see what you notice. Can you send it through your blood stream, expand your rib cage, feel a release in your inner ear or jaw? These are ideas on how and where to notice but the key is to simply become aware of your breath for one minute straight. What one person notices may be different from what you notice so no judgement here; just observation.
Breath allows us access to everything, All That Is, GOD. Breath means “respire” which comes from the Latin root “re+spirare” which means “to see spirit”. To breathe, then, really means to take in and exhale spirit. Observing and connecting with your breath each day for 60 seconds every hour is so simple and possible and could be the greatest gift you give yourself. You are worth it!
Meditation is really about awareness. Keep it simple and see what happens.
Try this for one month and then add on, setting aside 5 minutes at waking and bedtime as well.