Breathing Meditation: A Beginner's Guide

Breathing is a powerful tool for meditation. By focusing on our breath, we can cultivate inner peace and enhance our ability to resist distractions. This practice, known as mindful breathing, is a simple yet effective way to reduce stress and improve our overall well-being.

Here's a step-by-step guide to help you get started with meditation using breathing:

1. Find a Quiet and Comfortable Space: Choose a quiet place with minimal distractions. You can sit on a chair, cushion, or bench, ensuring your back is straight and your knees are level with or lower than your hips.

2. Get into a Relaxed Position: You can keep your eyes open, closed, or partially closed with a soft gaze. Place your hands wherever they are comfortable, and rest your tongue on the roof of your mouth or wherever it feels natural.

3. Notice and Relax Your Body: Pay attention to the sensations in your body. Let yourself relax and become curious about how your body feels in the present moment.

4. Tune into Your Breath: Focus on the natural flow of your breath. Observe the rise and fall of your chest or the sensation of air moving through your nostrils. You don't need to control or adjust your breathing; simply let it be natural.

5. Be Kind to Your Wandering Mind: It's natural for your mind to wander during meditation. When you notice your thoughts drifting, gently bring your attention back to your breath.

6. Stay Present: Continue this practice for a few minutes. You may get lost in thought at times, and that's okay. Simply bring your attention back to your breath without judgement.

7. Check In with Yourself: After a few minutes, notice your body again. Allow yourself to relax even deeper and offer self-appreciation for engaging in this practice.

Remember, meditation is a skill that improves with practice. By incorporating mindful breathing into your daily routine, you'll find it easier to manage stress and cultivate a sense of calm and mindfulness in your life.

Find a quiet place

Finding a quiet place is an important first step when learning how to meditate using breathing. The quieter the better, as noises, smells, and people or pets that demand your attention will only make meditating on the breath more challenging.

You may find that there are fewer distractions indoors, or you may appreciate being outside in the fresh air. If you are inside, make sure your family and friends know that you need some private time for meditation. If you are outside, try to find a peaceful spot in nature, away from the hustle and bustle of everyday life.

Once you have found your quiet place, you can begin to get comfortable and settle in for your meditation practice.

Get comfortable

Getting comfortable is an important step in meditation. It is recommended that you sit upright, with your back straight, but not too tight. You can sit on a chair, on a cushion, or on the floor. If you are sitting on a chair, place your feet flat on the floor or a mat, and consider using a cushion for support. If you are sitting on the floor, use a mat and a cushion or pillow to adjust to your height so that your knees are below your hips.

You can also place your hands wherever they are comfortable, and rest your tongue on the roof of your mouth. It is important to find a comfortable position that you can maintain for the duration of your meditation practice.

Additionally, you should aim to minimise distractions by turning off your phone or putting it on silent mode. If there are other people or pets around, let them know that you need some quiet time for meditation and ask them to excuse you.

Once you are in a comfortable position, you can begin to focus your attention on your breathing.

Tune into your breath

Tuning into your breath is a fundamental aspect of meditation. It is a simple yet powerful technique that can help you cultivate inner peace and enhance your overall well-being. Here are some detailed instructions to guide you through the process:

Find a Comfortable Position

Sit upright, either on a chair or a cushion on the floor. If using a chair, place your feet flat on the floor or a mat, and ensure your knees are level with or slightly lower than your hips. If sitting on the floor, use a mat and adjust the height of your cushion so your knees are below your hips. You can also sit cross-legged or in a lotus position if that is comfortable for you. Keep your back straight but not too tight, and place your hands wherever they feel most comfortable.

Relax Your Body

Take a moment to notice and invite your body to relax. Feel the sensations of your body—its weight, its connection to the ground or the chair beneath you. Let go of any tension or tightness in your body. This step helps you become more aware of your physical self and creates a sense of calm as you prepare to meditate.

Now, bring your attention to your breath. Feel the natural flow of your inhalation and exhalation. Observe the rise and fall of your chest or the sensation of air moving through your nostrils. Notice where you feel your breath in your body—it could be in your abdomen, chest, throat, or nostrils. Simply focus on the sensations of each breath without trying to modify or control it. Let your breath be natural, neither too long nor too short.

At this point, you can also try counting your breath cycles to help you stay focused. Count each inhalation and exhalation as one cycle, from one to ten, and then start again from one. This technique is especially helpful for beginners and improves with practice.

Observe Your Wandering Mind

As you focus on your breath, you may notice that your mind starts to wander. Thoughts and distractions will arise, and that's completely natural. The key is to observe these thoughts without judgment and gently bring your attention back to your breath. Acknowledge the thoughts, let them go, and return to the present moment. This practice of mindfulness helps you develop a healthier relationship with your thoughts and improves your ability to manage difficult emotions.

Stay Present and Breathe

Continue to focus on your breath for at least five to seven minutes. Stay present with each inhalation and exhalation, observing the natural rhythm of your breath. If you get lost in thought, gently bring your attention back to your breath. With regular practice, you will find it easier to maintain focus and cultivate a sense of calm and awareness.

Focus on the out-breath

The out-breath is a powerful tool in meditation. By focusing on the out-breath, you can achieve a sense of relaxation and letting go. This is a natural complement to meditation, which is all about achieving inner peace and calm.

The Benefits of Focusing on the Out-Breath

The out-breath has a quality of relaxation and spaciousness. When you focus on this part of the breath cycle, you are tuning into a sense of expansiveness, both physically and mentally. This can help you to achieve a sense of presence and calm.

How to Focus on the Out-Breath

When you are settled in your meditation practice, you can begin to focus on the out-breath. This can be done after some initial deep breathing to relax and centre yourself.

To focus on the out-breath, simply observe the breath as it leaves your body. Notice the sensations in your body as you exhale. You might feel your muscles relax and your body gently move. This is a natural process, so there is no need to adjust or modify your breath.

Counting the Out-Breath

If you are a beginner, it can be helpful to count your breath cycles. Count at the end of each exhalation, from one to ten, and then start again. This is not about creating a competition with yourself, but rather to encourage mindfulness and focus.

Dealing with Wandering Thoughts

It is very common for the mind to wander during meditation. When this happens, simply notice that your mind has wandered, and then gently bring your attention back to the out-breath. This is an important part of the practice—noticing your thoughts without judgement and then returning to the breath.

The Power of the Breath

Breathing is a powerful tool for achieving mindfulness and reducing stress. By focusing on the out-breath, you can achieve a sense of relaxation and presence. This is a simple yet effective technique that can be practised by anyone, anywhere.

Be kind to your wandering mind

It is very common for the mind to wander during meditation. In fact, it's estimated that we have between 60,000 and 80,000 thoughts a day, so deliberately deactivating our thought process is not easy. It is important to be kind to yourself when your mind wanders and to remember that it is perfectly normal.

When you notice your mind has wandered, gently bring your attention back to your breath. You can say "thinking" or "wandering" in your head and then softly redirect your attention to your breathing. You can also try counting your breath cycles to help you focus. Count each inhalation and exhalation, from one to 10, and then start over again. If you lose count, don't worry, just start over.

It is also helpful to remember that the goal of meditation is not to get rid of thoughts but to become aware of them. When you notice your mind has wandered, gently congratulate yourself for becoming aware of your experience in the moment. You can then gently escort your awareness back to your breath.

If you find yourself getting frustrated, it is best to stop the meditation. Meditation should be kind and compassionate, so if you are being hard on yourself, it is time to stop and try again later.

Frequently asked questions