Listen in several languages! Click the "red world icon" below. Thank you for being apart of the Meditation Life Skills Community!
With mindful breathing, whatever we do with concentration and complete awareness can become our personal meditation. One of the mindful meditation benefits we receive gives us this elevated awareness of our being, in which we drop our self-image.
What is the practice of Mindful Meditation? Mediation is the practice of mindfulness. The most important part of being mindful, i.e being present in the here and now is breathing.
As a beginner, you may find it alarming as we are indeed breathing to live, but what to do differently in mindful breathing meditation is that you learn how to breathe mindfully.
We can learn to let go of pride and the restless resistance that is hindering us from creating healing, becoming artistic, moving into stillness, and as well as building a sacred bridge to our soul and our humanness.
A mindful breathing meditation enables us to merge with positive energy to touch our very real emotions. You will notice this when you spend more time with yourself sitting and giving complete attention to what you are really feeling, setting aside, at least for a few moments our judgment and other negative thoughts.
In order for you to properly achieve tranquility and calmness, you need to move your self to the outside world, it takes time to understand that we can feel much better in spite of the external triggers in our life.
What really stops us from being calm and possessing inner peace is the excessive reliving of mistakes and pressures that may occur in the past or that we are enduring in the present situation. You can always plan for the future but still live in the present moment.
Achieving this kind of serenity gives us the confidence and a clearer version of our thoughts, therefore, meditation allows us to prevent and put away anything that bounds our potential and possibilities in creating the life we desire.
By practicing mindful breathing meditation, we create a uniquely defined state of psycho-physical conditioning, giving us physical relaxation and an increase in our mental alertness.
Our mind decides and responds to certain situations that lead the body to feel stress and anxiety, if our mind is relaxed and calm, we can then think wisely, do things carefully and choose cautiously during those times in our life.
Getting Aligned With Our True Calling
When we close our eyes and begin relaxing into the present moment, we can find our source of purpose in life. We can get in touch with our conscious awareness finding the answers to all of our questions. As we begin to enjoy our many and increasing mindful meditation benefits.
We start to navigate our life to our true north course, using our new mindful thoughts we search for things that will begin to aid us in accomplishing the most sacred yearning goals that lead to true happiness and a real, loving contribution to our world and those around us.
Let me take you through the process of doing that.
What does being mindful mean?
Breathing is essential to living, but as human beings trying to cope with a multitude of tasks that we are tackling every day, it is easy to lose touch with the very act of living and being grateful for it, if you will. During meditation thus it is imperative to pay close attention to the process of mindful breathing. That is the first step of being present here and now.
The idea is to train your mind to focus on the mindful breathing process, as it tends to wander here and there. This is bound to happen especially at the beginning. Once it starts wandering you gently guide it back to focus on the meditation.
How To Learn Mindful Breathing
Before you begin to meditate, find a quiet corner that you think you can remain undisturbed for a few minutes. Once you feel settled in the spot you have chosen, begin with your meditation. Initially, when you are learning to meditate, you can choose a meditation breathing exercise.
5 Minute Mindful Breathing Script
Everyone can set aside 5 minutes each day to increase your focus, open your mind, and achieve your desired goals. All that you need to do is relax, breathe, and follow this mindful breathing script.
I will teach you important and simple methods in meditation that will benefit every aspect of your life.
Daily mindfulness practices can be done at any time of the day, and it’s highly encouraged that you do not skip a day in order to fully experience the great changes that you are making to your life by doing so.
Here are but a few benefits that meditation brings you in your journey towards success:
Enhance your learning and memory retention.
Put a stop to recurring pessimistic thinking.
Build your mental capacity, focus, and accuracy.
Tame negative emotions through awareness.
Create fulfilling relationships.
Manage stress and eliminate anxiety.
Tap into your creative side, putting you in control.
So let’s begin with this mindful breathing script.
Get into a very comfortable position and make sure you will not be disturbed.
Breathing is the most important thing that we do, it is keeping you alive, yet most of us do not notice our breath all day, and some for several years.
That’s why it is so crucial to our physical and mental health to oxygenate our bodies fully and consciously.
So let us take 5 deep and full breaths together….
1 fully inhale positive energy…. and exhale by just letting go of your breath, into a state of relaxation
2 inhaling goodness…. and exhale into relaxation
3 inhale acceptance…. and exhale any judgment
4 inhale health and clarity…. and exhale into a serenity
And 5 fully inhale desire and achievement…. and exhale into complete relaxation.
Letting go of all concerns from daily life….good.
Now just become aware now of your body, and feel the space around you.
Notice how the space around you hugs to your shape.
Notice the feeling of your weight pressing down.
And see if you can feel the earth below you, as if it’s pressing up, supporting you.
Now become aware of the very top of your head and put all of your focus there, noticing any sensations you have there….now, moving down focus now on your eyes, and feel how they feel and notice the tiny movements they are making.
These movements relax you further.
Notice how your nose and feel the air passing through as you breathe in and out.
Noticing now your mouth…
And taking your awareness down your neck and if you notice any tension just ask it to release. Notice the sensations in your body is making you very relaxed and comfortable.
Become aware of your chest and lungs.
Expanding and contracting with your breath.
Perhaps you can feel your heart beating, pumping with love.
Now send your focus down your arms, all the way to each fingertip, feeling the sensations of touch in your fingertips. Your focus is now on your abdomen and all of your vital organs.
Just notice how your belly feels and how it’s digesting.
Notice your pelvis and hips and the sensations of your weight pressing down.
This takes you deeper into a state of relaxation.
Your awareness goes down each leg, over your knees and down all the way to your feet and to each toe. You have now become aware of every part of your body.
Taking 5 minutes every day to yourself and practicing mindfulness techniques will allow you to work through the problems you face such as stress, lack of confidence, procrastination, fear of failure, and much more.
Every day, take several full deep breaths, allowing you to let go of anything that bothers you. And when you show up for work, you not only get the job done, but you accomplish things that move you towards success.
When you find yourself exhausted, simply use this course to take a moment to stop, breathe, and regroup. So join me, by taking a break from your daily routine.
Over the next 10 days, pause, breathe, and take a moment to support your path to a successful and happy life. Remember that you always a choice to move in the direction of accomplishment.
As a quick mindful breathing method, breathe in deeply through your nose for a few seconds, hold in for a couple of seconds. Next, exhale and release the breath you have been holding in through the mouth. Repeat this process a few times till you think you can gradually transition into the process of natural breathing.
To ensure that this can happen, make sure that your nasal passages are clear. Once your natural breathing resumes, simply flow on the ebb and flow of air, right up to your belly. As long as you are breathing naturally, you do not have to worry about what is right or wrong when you are learning mindful breathing. Just enjoy the process and celebrate the ability to feel your physical presence.
5-Minute Mindfulness Body Relaxation Scan Meditation
Being Here and Now With Mindful Breathing
As you breathe, you are likely to notice how the different parts of your body feel. You will notice how your muscles expand and your body moves gently as you breathe in and out. There may be wandering thoughts at this stage. By focusing on your breathing, you can gently bring these thoughts back on the track that you have set out to be on.
Learning Mindfulness Meditation Step by Step
Here’s what you can expect from learning mindful breathing meditation to help you find a meditation technique for personal happiness and a true inner peacefulness that perhaps you’ve been searching for all your life.
Scientific research has discovered many benefits of mindfulness meditation, and they continue to make amazing breakthroughs every day. Mindfulness meditation is one of the most studied meditation techniques of all time. Here’s just a sample of the many benefits you can expect:
- Overcome the daily stress of modern life
- Improve your overall health increase your ability to live longer
- Improve your relationships at home and in the workplace
- Improve your memory retention and more effectively balance both sides of your brain
- Overcome your natural tenacity to any shyness you may have
If you want to attain the desired peace and calmness with mindful meditation, you will need to have a regular meditation process. Meditation is a mental process but it doesn’t happen automatically without some effort on your behalf. There are many aspects you will need to consider in order to accomplish what your expectations are in learning mindful breathing meditation.
Step 1 – Choosing The Right Spot For Your Meditation
Choosing where you meditate is one of the most important aspects of meditation. It should be a location where you are able to concentrate and focus your thoughts. You want a place that is peaceful, serene, and as quiet as possible.
Keep in mind that meditation is a place where you creating an awareness of being and a mental state where you are not resisting, a place of openness, and calm.
In your regular meditation practice, you will learn to focus your positive energy and let go of all the restless pressures and problems you may have for just a short period of time. Don’t worry they will be waiting for you when you are done, but you will be armed with new mental tools to take forward with you in peace.
Take a look around your home to find a place that is not too dark or too light. Try to find a lighting source that you can adjust the light intensity up or down to suit your personal preference. You want a location that you will feel safe and warm to let go and will let you relax into a peaceful and calm state of mind without distractions.
Step 2 – Deciding The Right Meditation Posture For You
There are many different techniques and postures you can use to meditate. They’re all very good and you can use anyone that feels right to you, the key here is that you find a position that you can use and maintain that posture throughout your meditation time and not be detracted. This is very important so that you can maintain your focus and keep your concentration on your meditation process.
You don’t want to try all the different positions early on in your meditations, if you are a beginner, try to find one posture that you feel will work and stay with that for a while before moving on to the next position. There’s plenty of time to experiment, once you have the basics down and are comfortable with your routine.
These are the most common positions for meditating. Find what works for your personality and then develop a routine using that posture.
(VIDEO) Meditation Posture: Take A Comfortable Seat – for many people who are practicing and learning mindfulness meditation, the seated posture (VIDEO) has been the basic position and most efficient way of calming the mind and relaxing the body. This position enables the flow of positive energy to be most concentrated and easily managed.
(VIDEO) How to Practice Buddhist Walking Meditation – of all the postures, this has the greatest advantage over the others. The walking posture focuses on your intention to walk at a slower pace (VIDEO), allowing you to concentrate on various parts of the body.
This also can be incorporated in your day to day experiences at home or at work. When walking your hands are by your side and your thoughts are clear making you focus on the movement and your attention to every detail. This is a great practice if it’s difficult to sit or you have back problems where walking helps.
You lie face down on the ground with your forehead on the floor, place your hands under your shoulders with your fingertips facing forward and the outside edge of your hands even with the edge of your shoulders. Keep your feet together and press your legs and thighs into the floor. Then raise your chest slowly acting like the serpent.
As you inhale, flex your spine downward, beginning with your tailbone and lifting your head slightly at the end of the stretch. Over and over, you constantly do this to relax your body.
You can decide if you want to close your eyes or leave them open. The only consideration is that with your eyes closed, you may become sleepy and fall asleep, however, if you are comfortable with your eyes closed then, by all means, close your eyes to get the full effect of your meditation.
With your eyes open there is a greater chance that you will be easily distracted by light moving around the room or other distractions. This can cause you to lose your concentration so that attaining a good level of relaxation while you meditate.
As far as your hands are concerned, feel free to place them anywhere they can be relaxed during your meditation. You want to remove as much tension that could disrupt you. You can place your hands on your thighs if that feels natural. The idea is to place your hands in a natural position that you can maintain for the entire meditation period.
Your mouth should be closed but not tightly, so that you can allow yourself mindful breathing through your nose, with your tongue lightly touching the roof of your mouth.
Step 3 – Getting Relaxed Into The Position You Chose For Meditation
When you have decided what posture to use, you can start meditating by making yourself relaxed in that position. Mindful breathing is the most important aspect of meditating. You should not breathe to deeply or too lightly, just as long you can maintain your breathing in a very genital and relaxed manner that is required for you to reach a calm and peaceful state.
Once you’re in a comfortable position and feeling the relaxation take over your mind and body, you will start to feel the serenity of the environment that you have created in your room for meditation.
During your meditation, you may feel different moods or feelings of happiness. You can also experience pain, sorrow, or discomfort in your body. This is ok, you are safe and will work through these experiences in a very short time, what this is telling you is that your focus is very concentrated as you move through the different aspects of mindful breathing. This is a very good experience to have to happen to you.
If you are having trouble meditating with these emotions and feelings, stop your practice, and find a meditation teacher in your local area to help you.
Getting relaxed is the key ingredient of this meditation. The challenge is how you maintain that inner peace you are experiencing and what other sensations will arise as you go deeper into your consciousness and mental awareness.
This concentration covers the dreams, fantasies, ideas, and other images that may visually occur in your mind. The idea of this meditation is not only to gain tolerance of the body and understanding but mainly to train yourself in being calm and still. You are releasing the stress which is causing you pain and pressure in your life.
The goal of learning mindfulness meditation is also to observe yourself. To be able to understand how the body and the mind interact with each other. Keep practicing these types of meditation techniques until you reach the point that you can easily release fear, stress, and restless energies hindering your potential to live a peaceful and productive life.
Soon you will notice a lightness in your everyday activities, a feeling of peace and control at work, and at home. You will find a place of joy and love that will allow you to understand why things happen the way that they do. A new understanding of who you really are.
Can Mindful Breathing Meditation Help With Stress?
With a million things that you have to handle on the home and work front, it is likely that there are little situations that trigger you. With our fast-paced lives today, stress and anxiety have become our daily companions and more often than not it perhaps feels like you are fighting a losing battle or constantly falling down a bottomless pit.
And this is just the stress of everyday home or work situations. There may be other life-altering events and high-stress situations like the loss of a loved one, losing a job or getting a divorce that can make you feel like you are no longer in control of your own emotions.
Learn to recognize your own emotions
If any of the above situations ring true for you, and you are desperately seeking a solution, you have indeed arrived at the right place! Mindful breathing can indeed help you reduce stress, by giving you the tools to get a better grasp on dealing with situations, a heightened sense of your own emotions that helps you respond better to any stressful situation that you come across.
Meditation helps you to cultivate “mindfulness” that is in fact awareness of your mind, body, and soul. By practicing meditation daily you learn to recognize little by little all that your mind and responds to and the emotions they evoke as a result. When you become aware of these patterns so to speak, you are able to identify the responses that induce stress.
5 Minute Guided Meditation For Stress and Anxiety
The Meditation Mind Gym
With this new-found knowledge, you feel empowered and can then take responsibility for the responses. Mindful breathing can thus be compared to the training process that helps you respond better to experiences (especially the stress-inducing ones), in a manner that does not jeopardize your health, happiness, and well-being.
Awareness or mindfulness thus essentially gives you a choice to respond in a manner that does not lead to disturbances within. You learn to listen to your body and relax and take your mind into a state of relaxation and clam, where little events can no longer perturb you.
Thus if you are feeling like you are in a state of mind where everything around you seems to irk and cause you to stress, we strongly recommend that you give meditation a fair chance.
Mediation may not only help you reduce stress, but it will also help you develop your self-esteem and confidence and help you improve your quality of life.
5 Meditation Techniques For Stress
Since the beginning of time, humans have experienced stress. Below are 5 meditation techniques for stress to help you reduce your stress levels using mindful breathing as a method of stress reduction in your everyday life.
Beginners are often troubled by fears and uncertainty on how to start developing an effective meditation practice. In addition, they are uncertain about the methods and preparations they need to ensure their success in making meditation a daily habit. Let’s take a look at the 5 most essential meditation techniques for stress.
First, select a place to meditate where you can be at peace and undisturbed
Make sure that you select a comfortable place that is peaceful and relaxing, where you can easily organize your thoughts and not be disturbed if possible. Do not attempt to meditate in public places as a beginner, this will only distract you to the point of giving up on your practice. You should also avoid meditating in places that remind you of stressful events that took place in your past.
Second, practice meditation at least once per day
Have the drive and commitment to continue your meditation contemplation, as you continue mindful breathing each day you will soon begin to experience a feeling of your inner soul being nurtured on a very deep level. This means that you schedule and plan for sufficient time in your personal reflection of your day and the life you want to create.
It helps whenever you remind yourself of the benefits of meditation and that maintaining this habit has numerous mental and emotional benefits lasting over your entire lifetime.
Third, among the meditation techniques for stress, practice the perfect mindful breathing pattern for your meditation
During this meditation process, you have to focus your whole attention on your breath. This will help block out unwanted ideas from random thoughts in your mind. This may be difficult for beginners because some ideas tend to suddenly pop in your head out of nowhere and can become quite a distraction.
However, constant practice will help you develop the skill of complete focus, and as soon as you master the appropriate mindful breathing intervals, it will be easier for you to focus your mind during meditation.
Fourth, try your best to not sleep while meditating
It would be very difficult for you to appreciate the art of meditating if you fall asleep in the middle of your contemplation. As comfortable and quiet as your meditation space maybe, you have to keep yourself awake in order to fully grasp the peacefulness and healing that arise during your meditation.
Fifth, learn to be patient with yourself
You can’t expect yourself to create a masterful mindful breathing meditation practice right away. It’s very normal to experience challenges at the beginning. Meditation is a very personal experience and you will have to experiment with different methods and techniques to find out what will work for you.
If you will show yourself kindness and patience, you can easily learn and apply these 5 meditation techniques for stress that will move you into a peaceful and enjoyable lifestyle. This new lifestyle will serve you in ways you can’t even imagine right now. Mindful breathing is the best skill you can learn to reduce stress and regain the balance in your life that you so truly desire.