Meditation Monday: Breath

breath

[breTH]

NOUN

1. the air taken into or expelled from the lungs.

   One of the great benefits of meditation is becoming more attuned to the mind/body connection or union, which for me, lends itself to a sense of peace and wholeness to my existence on this plane called Earth, and it turns out that one of the easiest meditations to begin the cultivation of mind/body union is your breath.  Each day we breathe about 20,000 times, so there's no shortage of opportunity to stop, and focus on your breath!

   Here's a simple, but effective meditation.  Lie down or sit in a comfortable position.  Really take a moment to first align your spine and broaden the collar bone and chest to allow more space for your breath to enter into your body.  After you find alignment, then allow the muscles of your body to really relax if only for this moment. 

   Now place one hand on your abdomen and one on your heart and begin to let your mind relax on your breath.  Begin to take really full, nurturing inhales.  Notice how the lungs expand, and when they expand, the ribs expand, too.  If you are lying on the ground, you can notice the ribs expanding into the ground as well as on your hand.  I like to imagine my ribs as rubber bands expanding and contracting as I breathe.

    Now notice how the abdomen expands slightly, and contracts slightly with each inhale and exhale. The greatest expansion is in the chest and ribs, but your abdomen is involved in the movement as well.

   Turn your attention to your exhale.  Really focus on releasing every last bit of oxygen as your exhale.  Allow the breath to be soft, gentle and nurturing. 

   Combine all three areas of focus --inhale, exhale, soft breath -- notice how your mind is relaxing with each round of breath, perhaps the universe has suddenly become a much more soft, gentle and nurturing place.  Practice this breath in the morning, in the evening, and really anywhere, anytime you want to connect the mind and body and perhaps bring the immediate events surrounding you into a clearer focus.

   
   

   Enjoy~~~~~