The reason why people practice mindfulness meditation is to cultivate peace and awareness. However, most beginners get distracted and oftentimes stop because they get worried about their breathing. When they reach this point, they often wonder if there is a “correct way” to breathe when meditating. Most of the concerns that arise may include: Should I breathe through my mouth or nose? Should I breathe like usual? Should my lungs or belly be filled with air?
To answer that, most meditation practitioners suggest that you breathe like how you do usually. If your breathing is normally deep, do it; if it’s shallow, breathe shallowly. You may also do some deep breathing exercises at the start as an option. You can also inhale through your nose and exhale through your mouth if you want. Doing this voluntary exercise will give you the benefits of breathwork and meditation and aid in clearing your mind, which in turn keeps you focused and grounded every time you meditate.
Breathe Naturally When Meditating
Look for a place or spot that is far from any type of distraction. If you live with your parents or have a roommate, make sure that they know when you meditate so you can have your private time. Also, finding a comfortable position when meditating is of utmost importance. Sitting is the most common and natural position. You can use a chair, bench, or a cushion to sit on, basically, anything that will make your back straight while meditating.
If you’re wondering if you should close or open your eyes, the answer is either way. It actually depends on your preference. While keeping them shut makes it easier for you to concentrate, opening them is better if you want to do meditation long-term. Open doesn’t really mean wide-open. It’s more half-open because you’re looking face down in front of you. Some practitioners even suggest that you create an imaginary line from the slope of your nose to the next foot and settle your gaze on where that imaginary line stops.
If you engage in meditation, you learn to work by accepting all things as they are. This includes the perception of your senses, whether sight or sound. Closing your eyes can create a sense of being out of reality, being in a dreamlike condition. This contradicts the purpose of mindfulness meditation. Put in mind that practicing mindfulness meditation means that you’re trying to be more present – not creating a fantasy. You can keep your eyes shut when you begin to focus and disregard distractions, but having them open will reinforce and deepen your desire to understand your mind better.
When you’re already settled, you may opt to use a deep breathing exercise to start the practice. This will help you relax and put your mind at ease. Inhale deeply with your nose and hold that for at least five seconds. After that, breathe out for at least four seconds through your mouth. You can repeat this as many times as you want.
The next thing to do is to transition to your normal breathing pace gradually. If you can, breathe with your nose while your mouth is closed. The latter can also be slightly open, your call. When you feel relaxed, you can now start meditating. Keep in mind that you should let your mind, breathing, and whole-body be as natural as possible while also practicing mindfulness.
Breathing Mindfulness
From the word itself, mindfulness basically means paying attention to all that is happening in the present. This involves learning the richness of the “now” instead of worrying about the events in the past or future. With all that you do every day, it is so easy to get drowned by unpleasant thoughts, which often bring stress, anxiety, and worse, depression. These distracting thoughts may range from simple to complex ones. For example, thinking about what to have for dinner while you’re still in the office or getting worried about your to-do’s for the next day while you’re having dinner.
Mindfulness in breathing during meditation needs close attention to the overall breathing process – from inhaling to exhaling. Observe the sensations that you’re feeling as you take oxygen and watch how your stomach goes up and down. When you notice your thoughts drifting away, bring the focus back to your breath gently. This is totally normal. Just choose to be mindful again when this happens.
Joy as the Overall Benefit of Practicing Meditation
Since you already know how to control your breathing while meditating, don’t hesitate to try it more often. If you’re unsure how to start, there is surely a guided workshop to help you that you can find online or in a meditation clinic near you. The firmer you are in training your mind, the better the outcome will be. You may join a group or even try a beginner’s class for mindfulness. Practice makes perfect!
