Breathing awareness is the first step to meditation, which is a common practice in many schools. In this article, I am going to provide some meditation tips for beginners.
This allows anyone to start and practice at any time. It is rarely found in books. The books suggest, however, that it is not properly understood. But it is so simple that even a small child can take it.
Steps in the method
I give here a systematic point to point method of starting the practice. Anyone at any age can begin; the younger the better. on the other hand, it is never too late in life. Starting even during a terminal illness would be helpful and may prolong life; at least it will impact peace.
I believe that meditation is especially beneficial for curing various diseases around the world. I have had practical experience in this regard. Do this for at least 20 minutes a day.
It is not in the length of the period of meditation that success lies, but in intensifying the awareness, which comes gradually.
You may practice it at other times of the day, when one is tired and needs a quick recovery of energy; when one gets angry or frustrated and wants to be gentler.
When one is busy and consequently tense and needs to relax so one can be more effective. One may do it while waiting at an airport, a railway station, or in a car when someone else is driving. There is no restriction and no limit. No harm can ever come from this practice.
While most candidates hold their minds blank or breathe like an athlete, they do not learn the correct breathing pattern. Here we start with the following basic beginning meditation tips. These meditation tips have been properly deposited will we go further. The steps in the methods are,
- Diaphragm and uniform breathing.
- proper posture, straight spine, and no discomfort in the legs or neck. You should be able to keep things as straight and upright as possible without facing discomfort.
- Shithili – Karana or systematic relaxation is essential. One must maintain a meditation session throughout the entire relaxation nervous system.
- There are several subtle ways to learn one by one breathing awareness.
- The use of a mantra or sacred word in any spiritual tradition.
(a) At first, a breath-flowing sound, ie, after practicing such a step, the So-ham
(b) The mantra Diksha (initiation of the mantra) is introduced and the refined Japa (mental) enchantment is introduced.
Let’s go to the details.
The main organs that control our breathing process are the abdominal cavity, the muscle beneath the rib cage. Ideally, the diaphragm will shrink so we can breathe fully into the lower lungs.
The diaphragm is loosened to push the lower lungs, thus terminating the passage of this part of the lungs. At birth, a child breathes diaphragmatically but then forgets this natural process. Someone needs to be re-trained to breathe properly
Deep and proper breathing should not cause any tension in the lungs and should not cause stress. Breathing should be relaxed so that it feels rejuvenated.
Diaphragmatic breathing is taught in
(a) makarasana, the crocodile position or lying on one’s stomach, and is practiced further in
(b) Shavasana, the corpse position as well as in sitting and standing position.
To learn the practice, lie on the stomach with the heels touching and toes apart or in whatever way the legs feel relaxed. Bend the elbow and place the right hand on the back of the left hand. The neck should not bend to the side. Allow the shoulders to relax.
Bring your awareness to the breathing process. In this place, chest breathing is impossible. Monitor the flow of breath. Observe the soft rise and fall of the stomach and nose area.
Allow your breathing to be free of any disturbances. Let it flow like a smooth stream. Let it slow down. Observe the gentle flow with the rise and fall of the stomach and navel area. Note the breathing process. Always be determined to breathe this way.
It is important to keep your spine straight while sitting in meditation and at all other times. Unfortunately, all the chairs, sofas, modern beds, car seats, and airplanes are designed to force people to breathe the wrong way.
You can often see people sitting in prayer, stories, and settings. This prevents correct and full breathing first, shortening the breathing and shortening the life span, and secondly, it causes many diseases such as the spine.
It must be learned under special guidance. But here are some tips. One should not try to sit in a higher posture like Siddhasana and Padmasana, especially since age, lack of physical problems or habits will prevent one from doing so. Sitting in a chair or sitting in a comfortable cross-legged position would be slightly better.
Unfortunately, when people are sitting in a cross-legged position, the center of gravity causes their back to bend. The answer is simple. Fold a blanket and fold it into a neat and firm cushion. Keep the legs or knees under the hips only.
This will uplift the ground. Straighten up. If there is discomfort somewhere on the back or neck, you should experiment with the height of the cushion under the hip by reducing or increasing the number of folds on the blanket. Try for a few days until you get the optimal comfort. Always be determined to sit in this position.
If it is very difficult to sit on the floor, you can sit on the floor and sit on the edge of a hard chair in a matrasana. But sit up straight with the spine. Let it always be your natural place. You can see mental changes like an increase of awareness, intention, effectiveness, and self-confidence without unwanted pride, in life.
Sit in the right posture and breathe diaphragmatically, with no pressure on the chest, and gentle rise and fall of the stomach and nose. If there is stress, the way of breathing is wrong.
shithilikarana , after diaphragmatic breathing, is the second step practiced in Shavasana. There are numerous progressively complex mental exercises done in Shavasana, which finally lead to yoga Nidra, and to enter into the subtle body.
Let us learn here how to practice the basic relaxation method. Lie in Shavasana, with feet apart, arms separate from the body, alongside the body, palms up. Continue breathing diaphragmatically. Now, take a mental inventory of your body in the following sequence, asking each part of the body to relax as it is brought to the mind.
Forehead, eyebrows, eyes, nostrils, cheeks, jaws, and corners of your mouth, chin, neck, neck joint, shoulders, soldiers’ joints, upper arms; Elbow, lower arms, wrists, hands, fingers, toes; Fingers, hands, wrists, lower arms, elbow, upper arms, shoulder joints, shoulders, chest, heart area, stomach, nose, abdomen, pelvis, thigh joints, thighs, knees, calf muscles, ankles, feet, and toes.
Now go up the body in reverse order as follows:
Toes, feet, ankles, calves, knees, thighs, thigh joints, pelvis, abdomen, nose, stomach, heart area, chest, shoulders, shoulder joints, upper arms, elbow, lower arms, wrists, hands, fingers, toes; Fingers, toes, hands, wrists, lower arms, elbow, upper arms, shoulder joints, shoulders, neck joints, neck, chin, jaws, corners of your mouth, cheeks, nostrils, eyes, eyebrows, forehead.
Remember this sequence. Go through the body in this sequence, and loosen each of these parts in this sequence. If you are not able to relax at first, or you are nervous enough to forget how to relax, you can use a different relaxation technique called tension relaxation.
Allow your breath to flow smoothly and evenly, with no jerks, no breathing in between, no breathing, no sound, or gasping. It’s like pouring a smooth stream of oil. Be aware of the flow without breathing awareness.
Feel the breath flow and touch of the nostrils. Continue with no jerks, no interruptions. Respiratory awareness should be combined with immediate breathing awareness and vice versa. Awareness of breathing is especially important.
If the mind has drifted away from the habit that has been given to you for so many lifetimes, straighten your spine again. Continue the awareness of breathing and contact with the nostrils and quickly restore the diaphragmatic breathing.
Learning to breathe diaphragmatically
Diaphragmatic breathing in crocodile position
To learn to breathe correctly and to learn to relax by using the correct way of breathing, lie on the belly, cross your arms, or put one hand on the other and rest your forehead on the arms or the hand without bending your neck.
- Keep your fingers touching, your heel separate, your ankles practically flattened; Your shoulders are flat; Your legs practically touch the floor.
- Get your attention from every other place and only care about where you sleep
- Only take care of the space where your body is from head to toe
- Be aware of your breath flow now. Observe the flow of your breath from top to toe throughout your entire body
- Breathe in gently, slowly, and smoothly without any difficulty in your breathing. Inspire all your tension and stress and breathe a sense of fullness, relaxation, peace, and purity.
- Now focus your attention on the gentle rise and fall of your stomach and nose. As you breathe, observe how the area gently lifts off the ground, and when you inhale it gently touches the ground.
- Observe that movement with the gentle rhythm of your breath. This is called diaphragmatic breathing – no break, no jerk
- Continue to watch the rise and fall of the stomach and nose area with the gentle rhythm of your breathing. Learn to breathe properly by observing and observing which muscles move to create that movement, and you can always breathe this way
You can hold this position for as long as you like. Keep breathing this way, considering how your breath is moving.
In the horizontal position (corpse position)
- Let your entire body relax and again continue to breathe as you were breathing in the crocodile position
- Observe the gentle rise and fall of the stomach and navel area
- Observe how that area gently relaxes and slightly inflates as you inhale and contracts as you exhale
- Place your left palm in the center of your bosom. place your right palm on your stomach between the sternum and the navel and continue to breathe as before
- Observe that there is no motion under the left palm of the chest. Movement should be felt only under the right palm
- As you exhale and inhale, gently monitor your flow of breath — there is no break, no jerks in your breathing
- You can lie in this position for 10 to 20 minutes and two to three times a day for complete relaxation
- One way to quickly relax your body and mind is in this way
- Do this workout for five minutes or anytime – easy or less – wherever you are, sitting on the sofa, in an office chair, on a bus, in a car, in a meeting, or alone.