Breath Awareness Meditation

23 Oct

(Passive Meditation Technique from Kashmir Shaivism- Vigyan Bhairav Tantra)

Breath Awareness Meditation technique is also a simple meditation technique that focuses on the breathing process. Breathing plays a vital role
in yoga, meditation and tantra practices. This is same with all the traditions of spirituality.
According to Buddhist tradition , Anapana Sati is one of the breathing technique that is practice on observing the inhalation and exhalation with
awareness, Buddha himself got enlightened through Anapana Sati therefore it was initiated by Buddha himself as one the key Buddhist meditation practice.
This same technique is also mentioned in Kashmir Shaivism – Vigyan Bhairav Tantra, is a 4500 year’s old one the most sacred text in Hinduism which consist of 112 meditation techniques of enlightenment given by lord Shiva to goddess Parvati.
As the breathing process is what that controls the emotions, body illness, mental distractions, etc., control of breath or correct breathing certainly
brings the wellness of the whole being. Whether we are aware or not, breathing is the only process that continues within the body to power the pranic energy in sustaining the life. Watching the breathing process automatically takes the mind to another realm connecting with your true inner being.

Meditation Tips Before We Get Started…

It is essential to be in a comfortable and a relaxed position before beginning any meditation practice.
The place chosen for meditation practice must be calm, quiet, have a free flow of air and must be free from any external disturbances.
Sitting posture must be perfect wherein neck should be straight, spine upright, and erect.
Head should be straight like you are watching someone in front of you, this allows your mind to calm down.
Keep eyes closed throughout, no strain should be felt in neck or facial muscles, also try to relax your shoulders, arms, and thighs before meditation.
Chin mudra is the preferred hand mudra

Preparation Stage Choice

Since it is not easy for many people to directly enter in passive meditation there can few options to prepare mind & body. Either you can do any type
of yoga asanas or you can do first meditation technique like Yogic Breathing Meditation or you can do Dance meditation.

(Dance Meditation For 10 Minutes)

It is very essential to warm up the body before doing Breath Awareness Meditation, I will suggest you to put good dance music tracks and move your body freely with eyes closed, like if you are possessed with dance. Let your body take over completely. Try not controlling your movements and just being total in the dance. After ten minutes of dance slowly sit down and relax for 5 to 7 minutes. Then start Breath Awareness Meditation.

How To Do This Meditation

Sit straight in a comfortable posture. You can place the hands on knees, keeping palms up or down.
Take a few moments to simply be”. Notice whatever is being experienced at the moment. sounds, physical sensations, thoughts, feelings.
Without trying to do anything about it.
Continue like this a little while, allowing yourself to settle down.
Slowly bring your focus to the breath. Let the mind simply watch the breathing process as a whole.
As the breathing continues, stop for a while after the inhalation.
Watch the gap, the space before starting the exhalation.
Now slowing exhale by taking the same time as it was for inhalation.
Again, watch the gap. This can be according to the comfort level. Do not hold the breath forcefully.
The gap between the next inhalation or exhalation is the link to the experience the silence within.
Breathe deeper than normal and remain aware of this breathing process.
Next, you should put emphasis on turning your breath but not on this gap. Breathing in and breathing out are two halves of one circle named breathing. These two do not meet anywhere. This breathing in and breathing out are not two separate breaths, but part of one single breath. So, the breath which goes in is the one that comes out, and this means that the breath must take a turn somewhere. There is a point of time at which the incoming breath transforms into an outgoing one.
Do this meditation for 10 To 15 minutes.
It will be ideal if you set an alarm or a timer.
Now come back to natural breathing keeping hands on the side.
Let go of the technique, slowly bring your hands & legs down and relax in Shavasana with complete silence with eyes closed. Just remain in silence and don’t focus on anything in particular. Allow yourself to become aware and watch whatever is happening inside your body. Just relax and be a witness to experience. Continue this for around 7 to 10 minutes

Remark:

After practice this meditation technique for few times you can try following ways:

• Observe the gap between two breaths as much as possible during the routine work.
• Observe the silence in between the notes of music, space between clouds, etc. This helps to expand the gap in the mind.