Breathing Exercises for MeditationWriten by Richard Pettinger
In meditation we are trying to quieten the mind and to stop our thoughts completely. If we can stop the usual thoughts of the mind we can feel a new consciousness developing within ourselves.
Breathing can have a significant impact on our state of mind. If we are flustered or stressed we may be given the advice of taking a few deep breaths This is not an attempt at meditation just a realisation that be slowing down our breathing there will be a calming influence upon our mind. However by practising certain breathing exercises we can help our meditation practise, enabling a quiet ming. In the yoga systems of ancient India much has been written on the art of pranayama, pranayama is the art of breath control. Aspirants through practising these breathing techniques can gain increased concentration. It is also said to improve physical and mental health. Some of these pranayama techniques require great effort and detailed knowledge but for the purposes of meditation we can stick to relatively simple breathing exercises.
In the beginning we should try to breathe in very quietly and gently so that if a feather was placed in front of our mouth it would barely move. The breathing should be natural and relaxed there should be no tension. We should also be fully focused and aware of our breathing. This is the key to any type of meditation, - being fully concentrated on our practise.
The first breathing exercise to try is to try and focus on breathing in certain spiritual qualities. In the beginning it may feel like imagination but imagination has its own power and it can be the precursor to a real feeling. Many people meditate to achieve greater peace of mind. Therefore whilst breathing in you can imagine a sea of peace entering into your body as you breathe in. As you breathe out you can imagine letting go of any restlessness or tenseness. After focusing on breathing in peace, you may wish to concentrate on another quality that appeals to you such as happiness or joy. If any thought disturbs you during the exercise. Feel that as you breathe out the thought is discarded into the universal consciousness.
Another very simple breathing exercise is called one four two. As you breathe in count one. Then hold the breathe for a count of four, then as you breathe out count two. Even better than counting numbers is to repeat in silence the name of a sacred word. This could be God, Christ, Supreme or if you prefer a spiritual quality like peace. It doesnt matter so much what the word is, but it is something that should inspire you. It will give the exercise more meaning and greater inspiration. By doing this exercise you will be able to bring divine qualities into your body. When you hold your breathe for 4 repetitions these qualities will reverberate within yourself and as you breathe out negative thoughts and emotions will be released. In the beginning meditation teacher Sri Chinmoy advises not to practise this exercise for too long. It is quite powerful and if practised too intensely can create problems. With meditation it is always best to make gradual progress, developing our capacities to meditate rather than trying to achieve everything in the shortest time frame. If we overdo breathing exercises it is a bit like eating too much we suffer from indigestion. We should build up the length of time gradually and we shouldnt do things that overly tax the body. If we feel stressed or pressure when meditating we have to know this type of meditation is not for us.
Another exercise is alternative breathing through the nostril. We place our thumb on our right nostril and then breathe through the left. We then hold the breathe for 4 counts and breathe through then breathe out through the right.
Breathing exercises can be very beneficial for meditation they enable us to develop concentration and calm the mind. However they are not indispensable for meditation. Real meditation involves the expansion of our consciousness. As Sri Chinmoy says:
When we meditate, we do just the opposite of concentration At that time, we enter into something vast. When we meditate, we try to feel inside us the vast sky, the vast ocean or the infinite universe. We try to expand our consciousness as far as possible.
This type of meditation comes when we have a real aspiration for diving deep within. To do this breathing exercises are not essential. However breathing exercises are very helpful especially in the beginning.
Richard teaches free meditation classes for the Sri Chinmoy Centre. The 6 introductory classes to meditation give seekers an introduction to the basics of meditation, including breathing exercises as mentioned in the article.