Mindfulness of Breathing is a foundation of great number of meditation practices. While on the road traveling, it is very helpful to choose one that is basic, which promotes direct awareness.
Mindfulness includes a strong element of engagement and pleasure. There is a sense of expansion to it, a sense of opening and deep sense of clarity and purpose. Mind gets to relax and be flexible and ready to engage positively with anything.
Our attitude toward our own body is important as it reflects our attitude toward life. By practicing mindfulness of breathing we cultivate mindfulness of the body and expand it to become mindful of the feelings and thoughts.
Mindfulness is ease and presence, it knows what is here. Mindfulness is the quality of mind we experience when we absorbed in something, particularly something beautiful, and it is also closely associated with the creativity of the mind.
Unless we engaged in something that we deeply care about, our quality of mindfulness inevitably to become dull. This is one of the reasons that intense physical activity that requires high concentration like rock climbing, skydiving or downhill skiing is so invigorating.
Demands for our full attention give us an experience of tremendous sense of being alive. In ordinary daily life quite often we develop habits of automated behavior and our mindfulness becomes dull. For that we need to nourish and exercise it.
To begin with we want become more sensitive to more subtle sensations that are taking place in our bodies. The breath is a directly experienced part of us. It is like a thread upon which our human life is sliding from one moment to the next, from the moment of birth to death — the last breath.
The mindfulness of breathing is the foundation of all meditation practice. If we indeed want to make changes in ourselves, we need to first to become aware of where we starting from. This awareness of our own selves is the best foundation for a greater awareness of all around us.
If we are trying to use the map in order to get somewhere, we first need to know where we are, otherwise it is useless. That is why first we want to become aware of what are we now.
Prepare for Mindfulness of breathing Practice
It is a good idea to practice regularly, preferably daily. It is like cleansing of yourself, bathing of the body. Choose the time that suits your clock.If you prefer to sit on a chair, make sure your feet are flat on the floor. If you use a cushion, sit upright with dignity and graciousness.Let your hands rest easily, allow your eyes to close gently.
Sense your own body here and now and consciously soften any noticeable tension. Let the eyes and the face be soft, let your jaw loosen up.If it is helpful, you can roll your head to soften up your neck and find its natural spot.Let your shoulders drop and your arms rest easily.Feel your sit on earth: your buttocks, legs and feet and feel how earth completely supports you.
Allow your breath find its natural rhythm, soften your belly as it expands with each in-breath.Let your heart be gentle and soft being filled with naturally arising kindness.
Mindfulness of Breathing Practice.
In this embodied presence bring your awareness to the breathing.
Release tension and feel where you sense the breath most easily.
Rest your attention on the breath, let your breathing be natural.
Feel the sensation as breath comes and goes:
the beginning of the sensation as breath comes in, rising of the belly, the middle of the sensation and the end, the pause between breaths.
Feel the whole natural rhythm...
Relax your mind and sense the breath, let your awareness notice slight movement of breath.
With each breath let the mind become quiet.
If it's helpful, count breaths softly, but pay attention to the breath — a rhythm of life.
Rest in it and return to it again and again.
Your mind will most likely wander; when you notice, simply come back to the breath without judgment.
As you feel the breath, there will be other sensations and thoughts.
Let them rise and fall like waves in the ocean around breathing.
Come back to the breathing again and again, center yourself on this moment on this breath.
As you feel more breath, rest more deeply in the present: sitting in this body, between heaven and earth you are awakened to the rhythm of life.
When your mind wanders off, acknowledge where it went — thinking, hearing, wandering, planning, itching...
After softly acknowledging where your attention went, let it go, pause and return to the breath gently.
Rest in the breathing; in the beginning, in the middle and space around the breath.
Stay with the rhythm of the breathing — naturally, easy and centered.
If you get caught in a particularly big wave of thinking and get carried away, acknowledge that just as you acknowledge attention: excitement, pleasure, pain, joy, sadness, remembering...
Name them softly, give them space and return back to the breath.
You can be preciously mindful of the breathing — centered, still.
Or you can be graciously mindful of the "big waves" that come, then gently return to the breath.
Sit as long as it is helpful to you.
When you are ready, open your eyes gently and let your mind return to the activities of this world with the same gracious and centered mindfulness of breathing.
Let the spirit of this meditation carry over in everything you do.
Start your mindfulness o breathing meditation with a comfortable short session that you enjoy, slowly increasing the length as you gain more experience.
Start with about fifteen to twenty minutes session.