The Mindfulness of Breathing
The Mindfulness of Breathing is the first meditation technique I learned at the Cardiff Buddhist Centre, and I have found it to be immensely beneficial for both relaxation and concentration.
This practice uses the breath as the central object of focus. The beauty of the breath lies in its neutrality; it is a natural, constant presence that remains untainted by personal judgments or emotional attachments.
Focusing on the breath allows individuals to become acutely aware of the mind's habitual tendency to drift from one thought to another. This recognition is crucial, as it highlights the mind's scattered nature. By gently returning attention to the rhythm of breathing, we cultivate an ability to anchor ourselves in the present moment, fully experiencing the richness that life has to offer. This discipline fosters a heightened state of awareness, enabling us to develop a deep sense of alertness and sensitivity. This practice is particularly effective for achieving a state of profound meditative absorption known as dhyana, where the mind is fully absorbed in the present.
Moreover, the mindfulness of breathing serves as an excellent antidote to feelings of discontent and anxiety. It provides a method for relaxation that is both accessible and transformative. Engaging deeply with our breath can significantly enhance our overall emotional and intellectual capacities, leading to a sense of inner peace and contentment.
The practice is divided into four distinct stages, each designed to progressively deepen one’s concentration and mindfulness. Starting with five minutes for each stage is a practical way to facilitate this journey into meditation.
1. **Counting:** In the first stage, you begin by counting each breath to maintain focus. After you exhale, you count "one," then inhale and exhale again, counting "two," and so on, up to ten. Once you reach ten, you restart the count from one. This structured counting helps center your thoughts.
2. **Anticipation:** In the second stage, you subtly shift your awareness to where the breath enters the body. Before you inhale, you count from one to ten, anticipating each breath as it approaches. This gentle shift allows you to cultivate a sense of readiness while maintaining your counting.
3. **Observation:** The third stage involves dropping the counting entirely and simply observing the natural flow of your breath. Pay attention to the sensations of inhalation and exhalation without the need to manipulate them. This encourages a non-judgmental acceptance of the breath and deepens your understanding of its rhythm.
4. **Focusing:** In the final stage, you refine your focus even further. Concentrate solely on the delicate sensations at the tip of your nose, where you can feel the coolness of the air as you inhale and the warmth as you exhale. This narrowing of focus allows for an intimate connection with the act of breathing, fostering a profound sense of presence and clarity.
By progressing through these structured stages, practitioners can develop a richer experience of meditation and cultivate a sustained practice that brings mindfulness into their daily lives.
