This is a very simple meditation technique, yet it is also one of the most difficult. Many others will build upon it. At the beginning, start with either 5 or 10-minute meditation sessions. For best results, perform this exercise daily. As you become more proficient with the simple breath meditation you should try extending your meditation sessions gradually to 20 - 30 minutes.
Introduction
This is the fundamental meditation upon which many other exercises will be built. In this exercise, all you have to do is keep your mind clear and regulate your breathing pattern to follow a set rhythm. This meditation is also known as the four-fold breath.
Preparation
- Wear loose, comfortable clothing.
Assume a comfortable meditation position, one that will not encourage you to fall asleep.
- Make sure you are not likely to be disturbed for the duration of your meditation.
The Simple Breath Meditation Technique: Step by Step
Inhale slowly for 4 seconds
Hold your breath for 4 seconds
Exhale slowly for 4 seconds
Hold your lungs empty for 4 seconds
Notes (IMPORTANT):
Keep your mind clear and focus gently on your breathing. DO NOT be too hard on yourself if you are disturbed or distracted during your meditation session. It is NORMAL to be distracted and to have a wandering mind at first. Getting upset with yourself will ONLY serve to make this a more stressful practice, which is completely contradictory to the goal.
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If You've Tried at Least Once, This Will Make More Sense
Should you have difficulties, DO NOT BE TOO HARD ON YOURSELF. The simple truth is that this exercise may take a bit of time and effort before you get a good handle on it.
When something disturbs your meditation, simply acknowledge the distraction and focus your mind back on your breathing. What can make meditation so difficult is the rebellious nature of the subconscious mind.
Distractions will likely occur when you first start, but they will surely subside after enough practice.
> Here are some good examples:
Your nose suddenly get itchy?
Need to use the bathroom?
Get a bad cramp just as you were really starting to relax into it?
How about a hunger pang?
Or a headache?
The list goes on, as far as your imagination can reach.
But they are all part of the process, so don't get upset by them.
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You can download the rhythmic crackling of a campfire at night, the gentle sounds of a stream, and a soft chorus of forest critters to support your meditation.
Start with the short ones and set a goal to continue your meditation until the sounds stop. When you reach your goal with ease, advance to a longer time.
5 Minute WoodLand Stream Nighttime Camp Fire
http://www.arcanemystique.com/Media/AudioZips/CampFire1/ForestRiversideNighttimeCampfire5m.zip
10 Minute WoodLand Stream Nighttime Camp Fire
http://www.arcanemystique.com/Media/AudioZips/CampFire1/ForestRiversideNighttimeCampfire10m.zip
20 Minute WoodLand Stream Nighttime Camp Fire
http://www.arcanemystique.com/Media/AudioZips/CampFire1/ForestRiversideNighttimeCampfire20m.zip
30 Minute WoodLand Stream Nighttime Camp Fire
http://www.arcanemystique.com/Media/AudioZips/CampFire1/ForestRiversideNighttimeCampfire30m.zip
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For this exercise 30 minutes should be enough. But if you like to extend it even further, here is also the 60 minute file.
60 Minute WoodLand Stream Nighttime Camp Fire
http://www.arcanemystique.com/Media/AudioZips/CampFire1/ForestRiversideNighttimeCampfire60m.zip