Learn how to do Deep Breathing for Relaxation-The Foundation of starting a Meditation practice.
Before we get all into the dynamics of a full blown meditation though let’s start with some of the starting body mechanics then we will go further still into meditation.
The very beginning stages of meditation is Breathing then learning to just Relax.
You don’t have to fall for the stress mode of life. You can use deep breathing to relax. You can opt to relax instead of carrying stress in your mind and body. Basically, meditation and yoga helps you to allow the natural state of being that your body, spirit and mind desire to be in: which is a place of Peace.
Deep breathing is both calming and energizing. The energy you feel from a few minutes of careful breathwork is not one of a nervous or hyper nature, but of a calm, steady pace. Simple slow, steady, quiet breathing gives a message to your nervous system to balance everything while its in a peaceful neutral state of being.
Entire books have been written on breathing itself. It’s simple, easy but requires one to just sit down which can be a challenge for some people more so than to some others.
I want you to experience how it feels to just sit and to relax the body. There is nothing hard about this. So let’s start right here with a Five minute Deep breathing session. Before you begin you may want to (Read through the instructions several times before you start)
1. Sit with your spine as straight as possible. It’s best to use a chair if necessary but don’t slide down into it. Rest your feet flat on the floor with your knees softly still just directly over the center of your feet. Use a book or cushion under your feet if your feet do not reach the floor or if your feet do not rest comfortably on the floor while you sit down in the chair. Next place your hands face down on the tops of your thighs on your legs.
2. Close your eyes gently and let them rest behind your closed lids.
3. Think about your ribs, at the front, then the back, and at the sides of your body. Your lungs are behind those ribs-relax.
4. Breathe in through your nose with your mouth closed…take your time..there’s no rush. Then start to count to the number 5 silently in your mind. As you breathe deeply, purely through your nose you should allow your belly to fill up with air. This is the area known as the lower abdomen. Feel your lungs filling up but allow the air to go into your navel area if you can..still do not strain or force it, you may feel your ribs expanding out.
5. Then as you breathe out once you get to the count of 5 with your mouth still closed.. Allow your belly to fall gradually as you let the air flow out of your nose…Feel your stomach and your lungs emptying, feel your ribs coming back down and in. Don’t push the breath, take your time then repeat this for about 10 rounds if you feel fine with it…
5. The first few times you do this, do it for 2 to 3 minutes, then over the next few days or weeks you can perhaps continue it for up to 5 to 10 minutes. Aim for consistency, at first, set aside a time at least once a day to do this when you will not be disturbed or can find some brief quiet time. In time you’ll want practice breathing at other times too. This is a natural occurrence, just allow your own progression to take place.
Just as one stressful situation goes into your next challenge, relaxing for a few minutes every day gradually carries over into the rest of your daily life while also benefitting your entire body.