Deep breathing is one of the most effective ways to start meditating. Deep breathing is really helpful in relaxing your body and mind. Focusing on rhythmic breathing helps turn your mind inward and activates your parasympathetic nervous system which reduces stress, anxiety, negative emotions and helps increase focus, calm, clarity and attention.
Everything in the Universe is energy and all energy exists at different levels of vibration and frequency, Our primary connection to our life force is through breathing. With this high vibrational energy force we can connect to our higher state of consciousness and we can create permanent healing on a cellular level. When we breathe more consciously we change the quality of our emotions and create heart coherence.
As you slowly and intentionally breathe, your stomach and rib cage should expand and then contract as your diaphragm forces air into and out of your lungs, this is diaphragmatic breathing. Refer to belly breathing diagram above for more information on right way to breathe.
There are different “types” of breathing pattern as noted below. You need to try these alternate breathing patterns and see what puts you in the zone.
When air is flowing out, a wave of relaxation is flowing in. While breathing in, focus on breathing the Universal Energy with a feeling of gratitude. With each breath, fill your body with bright white light that keep growing inside you, establishing a deeper connection. Connect with your higher-self and tap into your intuition.
4:8 – Breathe in for 4 sec (nose , depending on which exercise you are doing) and breathe out for 8 seconds (mouth).
or try if this sequence works better:
4:7:8:10 – Breathe in 4 sec (nose) – 7 sec hold breath looking upwards – breathe out 8 sec ( nose or mouth- fully exhale) – 10 sec hold breath
or this one:
4:12:8:16 – Breathe in 4 sec (nose) – 12 sec hold breath looking upwards – breathe out 8 sec ( nose or mouth- fully exhale) – 16 sec hold breath
The sounds of bowl being played (singing bowls) produce sounds which invoke a deep state of relaxation which naturally assists entering a deep state of meditation. Bowls can stimulate the immune system and produce beneficial changes in our brain waves. Listening to bells being rung usually causes an immediate centering effect. Sound bowls synchronise the brainwaves in both hemispheres, resulting in more focus, joy and calm. Balanced brain waves provide access to the left and right hemispheres of the brain, stimulating our creativity. You can hold the breath intermittently to feel the pause which leads to a perfectly peaceful rest state and slows down the metabolism.
If you are doing the quiet one without sound, please focus on your breathing, the inhale and exhale. Do not make any efforts to avoid or stop the thoughts that come into your mind at this stage. Just notice them without judgement and simply come back to the breath. You can hold the breath intermittently to feel the pause which leads to a perfectly peaceful rest state and slows down the metabolism.
Focus your attention on the sound of the bowls, bells, chimes and flutes. Notice the change in tones/pitch. Become one with your own natural being, space and stillness without any effort to focus on the sound. Breathe normally while focusing in this phase.
Allow your senses to experience the present moment fully, by becoming aware of small things that we may ignore or miss altogether, like birds chirping, the temperature around us and even our own breathing. When we let things be as they are, we naturally stay away from the impulses that would try to control or change things. This is not ignorance but it allows opening of your mind and being aware before making a decision or taking any action.
Resistance is the cause of suffering as the mind is always fighting to make things different or problems just disappear etc. When we are open and in acceptance, we tend to be more curious and willing to embrace the unknown which allows our body to be at ease. With an open mind, we tend to see more possibilities and multiple perspectives. This awareness phase is about accepting things as they are without judgement.
Do not make any efforts to avoid or stop the thoughts that come into your mind at this stage. Just notice them without judgement and simply come back to the breath. With acceptance and non judgement, you have the power to redirect your attention and energy away from painful thoughts for example to something more cheerful and positive. Notice that awareness doesn’t solve the outer problem. It just changes your reaction to it. Rather than always fighting the imperfections, just let it be!
When we practice this awareness phase, rather than focus on one particular thing, the light of our awareness is in all directions around us.
Start with one deep breath, observing the rising and falling sensation of it.
See how the body feels right now in terms of heaviness or lightness. We are going to start the awareness phase with a simply body scan to bring recognition to any discomfort in the body and inturn release it. Start from the top of your head and gently scan down through your full body slowly noticing different sensations, bringing awareness to different parts of the body and energizing those parts with positive energy
Here is an example of a simple sequence:
- Moving awareness to head, forehead and face: breathing in positive energy & relax
- Moving awareness to neck and throat: breathing in positive energy & relax
- Moving awareness to shoulders and arms: breathing in positive energy & relax
- Moving awareness awareness to chest and heart: breathing in positive energy & relax
- Moving awareness to abdomen and back: breathing in positive energy & relax
- Moving awareness to pelvis area and hips: breathing in positive energy & relax
- Moving awareness to upper legs and thighs: breathing in positive energy & relax
- Moving awareness to lower legs and feet: breathing in positive energy & relax
- Now bring your attention to your body as a whole, feeling completely relaxed, but fully present as you continue to breath in & out.
Your awareness will slowly and in time glow brighter and brighter in all directions with this mind and body connection.
Your existence is a miracle, YOU are a miracle. We need to celebrate this gift of life and enjoy each moment with love, gratitude and humility. Celebration is our natural state we are born to be- curious, playful and present as we can see in small children. This phase of the meditation is about regaining that playfulness.
In today’s society we are always postponing the celebration but our present moment requires celebration. Our emotions, work, priorities, responsibilities and aspirations can all become part of our celebration. You don’t have to be always happy to celebrate but even with difficult emotions you can celebrate being alive!
Live life to the fullest and not holdback, be present in the moment as the past is gone, the future is unknown and now is your wow! Be awakened, make the most of what you have and feel gratitude of this existence.
When every single cell in our body is energized, the true magic happens and we feel the deep connection between our body and our mind that allows us to transcend.
Dance, move, wiggle, smile, visualize, jump, laugh or however you want to celebrate this moment and raise your universal vibrational frequency of love, gratitude and compassion.This is all about bringing what we experienced inside with this meditation to the outside surface and create this strong energy of positive emotions for setting yourself for daily success.
Once this phase is finished, take a few minutes of silent rest before getting up.