Meditation can help you to sleep better, feel more centered, be calmer, less emotional, and happier and give you more clarity and focus. Using the breath with or without meditation can benefit you by calming your body and mind, aids in improving digestion and brings more oxygen into your body and your brain.
Doing a 3 part breath meditation is the best practice for people who are just beginning to meditate. It’s easier for you to relate to something concrete, your breathing. The breath has a soothing effect on your mind and body. Your breathing starts to become shallow as you enter further into meditation.
Meditation on the breath helps you to see better in meditation. You can see things on the outer edges of your mind. But remember you are not making an effort to control your breathing, but to simply to observe your breathing. Meditation is gradually loosening control of the mind. You will then begin to see things more clearly. As your breath becomes softer you start to become more aware of the state of consciousness.
Three Part Breath
Remember to use the breathing. If you have breathing problems or issues, consult with your doctor first.
Sit in easy pose posture on the floor or if you are using a chair, put your feet flat on the floor and rest your arms in your lap and get comfortable.
Relax your body and sit in an upright position.
Sit up straight holding your head erect.
Put your shoulders back and pull in your stomach.
Keep your chin level and close your eyes.
With your eyes closed focus on the root of your nose.
Exhale to the left with a double exhalation.
Return your head to center.
Imagine a golden white light as it lifts up through your body from your heart center.
See it spin slowly 3 times around your head to the right and then 3 times to the left.
Imagine the light hovering over you, protecting you.
Now start doing the 3 part breath.
Breathe in deeply though your nose.
Hold the breath for a moment.
Breathe slowly and deeply out through your nose or your mouth.
Do this for a few minutes until your breathing becomes shallow.
As you come back into awareness, imagine the golden white light coming back into your body, and watch it (with your eyes still closed) as it spins slowly around you and comes back through your head into your heart center. Feel it bathing you in warmth and protection.
Then slowly open your eyes and come back into the room.
You should fell very calm and relaxed.
Keep practicing and then try a new meditation, until you find the one that’s right for you.
