Centred Breathing

Overview

The controlled use of breathing has been a key “ingredient” in relaxation and meditation techniques for millennia. It is the easiest method to learn, especially combined with meditative practices such as mantras, beads and music.

The task is to reconnect us mindfully with what we normally do automatically, in order to effect stillness and silence through a slowing down and focusing of body and mind. It can continue for as long as we choose.

With young people, it may be necessary to practise this technique for some time before incorporating it into meditation. They will need to work out a pattern that suits them and does not cause them to hyperventilate.

How to use centred breathing

Say:

We have learned how to slow our breathing by counting our breath in and out and by using beads. As we get better at controlling our breathing, we can use our breath to centre our attention, so we do not get distracted by other thoughts. We focus on our breath going in and out.

Having assumed the posture for meditation, let us begin to centre our breath. We breathe in through our nose and fill our lungs, feeling life coming into our body. We feel the breath as it comes up our nose and as our chest rises and fills to receive the life-giving air.

We hold that air in our lungs and let our body take what it needs and then slowly, we blow the used air out through our lips, feeling the vibration as it passes over them.

Then we start again, drawing air in through our nose, holding it and then breathing out through our mouth. We continue to think about this becoming aware of what usually just happens naturally without thinking.

Let’s continue to do this breathing for …..minutes