Watching the Breath
Our breathing is very deeply related with our mental state. Every emotional state has a particular breathing pattern. If we change the breathing then our mental state will also change. Or if we change our mental state then our breathing is also bound to change. Breathing is used as mean for many meditation techniques around the world.
This is a very simple meditation method of watching the breath. Just become aware of incoming and outgoing breath. There is no need to change the breathing or relax it. Let the breathing happen at its own style, let it be natural and no need to interfere with it. Breathing does not need our cooperation and it happens on its own. Instead of interfering with the breathing, just watch the breathing as closely as possible.
Watch the breath entering from nostrils and trace down its movement till the lungs and then watch the reverse process from lungs to nostrils. There is no need to concentrate on the breathing.
Concentration means we are excluding rest other and it create tension. For the person who practice concentration any kind of sound is an distraction to the practice and it creates tension and seriousness. Whereas meditation is not an exclusion but it is an expansion of consciousness and becoming aware of every thing.
So accept all and don't block any sensory perceptions. If any sound come then allow it but pay attention to breathing. In short, stay relax and there is no need to be serious. If we get serious then we are making meditation a goal which has to be achieved. This is just the mind which makes everything a goal. So be watchful of trap of mind.
As we watch the breathing, it will slow down on its own. This is the miracle and beauty of this meditation. If we don't interfere with the breathing and watch is passively then our breath will become more harmonious and slow. A time may come when we feel that we are not breathing at all. No need to worry or become afraid. Just watch this fear, because this is another door from where mind is entering. Any worry or fear is produced by an thought and one witness the thoughts very easily.
As the breathing slows down there will be a change in our mental state also and we will notice that we have become more calm and peaceful. There is more clarity and well being inside us. Deepening of meditation develops love, compassion, sensitivity, awareness etc qualities in us.
But one should never aim at any thing because all aims or motives are of the mind. This techniques develops the knack of watching passively and once we know how to watch passively then we can be meditative in the activities of our daily life also.
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