One of the most simplest and potent ways to experience meditation is through the breath. During the gatherings we explore a variety of breathing techniques which offer many benefits. One key is simplicity. Here are 6 simply breathing techniques originally shared by Toby Ouvry. We use these at various times during the group meditation meetings and they are simple enough to implement in everyday life.
"Meditating like a baby – Six breathing meditations
Breathing meditation is something that, if you do it well can provide you with a wealth of benefits. In particular, if you use it for your longer meditations it can help you connect relatively easily to states of body, heart and mind that are both blissful and insightful. Here are six types of breathing meditation that you can use and enjoy:
Natural breathing – Give your body permission to breathe in the way that it needs to breathe in order to move towards balance and harmony. Then just keep your attention on the breathing as your body intelligence does what it needs to do to re-balance by using different breathing patterns.
Belly breathing – Breathe slightly deeper than you would usually, and send the air down into the bottom of your lungs as you begin your inhalation. If you do this you will notice your belly moving outward 2-3cms as you inhale, and back to resting position as you exhale. Focus on this belly movement as you breathe.
Incremental breathing – Place 2-3 short pauses in your inhalation in order to energize your body mind, then breathe out evenly and smoothly. To relax more deeply reverse this; as you exhale insert 2-3 short pauses, whilst inhaling smoothly and evenly.
Beautiful breathing – When are in deep meditation, your breathing naturally becomes soft, smooth, even and ‘beautiful’. Counter-intuitively, you can move more rapidly toward a deep meditation state by mimicking the pattern of the ‘beautiful breathing’; Consciously make your breathing as soft, even and harmonious as you can, and your mind will settle more quickly in meditation.
Breathing for releasing – As you breathe in acknowledge and feel the stress, tension in your body-mind. As you breathe our practice releasing it. This can accelerate your ability to move from a state of tension to a state of conscious, alert relaxation.
Breathing for particular flow states – Select a quality or state that you want to cultivate, for example love, playfulness or confidence. Having generated the quality, as you inhale open your body to the experience, as you breathe our relax into it. Use the rhythm of the breathing to set up a focused ‘flow state’ with that quality or state."
To find out more info or to read the original post by Toby Ouvry, click here