Breathing is a great Secret.
Hazrat Inayat Khan
You can meditate right now by making your breath conscious. Connect with your breath. Notice that you are breathing. Observe your inhales and exhales. There you go. Just follow your own normal breathing for a while. Close your eyes if you are able to, otherwise do it with eyes open.
You may be interested in learning meditation but think you might never get around to it. Well I can tell you that you can meditate right now, and it will start with observing your normal breathing.
You Can Meditate Right Now with Conscious Breath guided practice
I’ve created a Conscious Breath practice you can try right now. See how you do by clicking the play button below.
Start to notice your inhales and exhales. What is the length of your inhale? Your exhale? Which is longer? Do you breathe shallowly? Most of us are shallow breathers until we learn how to breathe correctly. Do you have any pauses in your inhales or exhales? For example, do you pause after you inhale or after you exhale? Maybe you don’t have any pauses. Just observe your own normal breathing.
As you continue to focus on your breath you will find that your breathing begins to slow down naturally. Your breath will become deeper also, with longer inhales and exhales. Your breath will become quieter and also more rhythmic. Just keep focusing on your breath.
If you are going to continue with this basic meditation practice you should be sitting down in a chair with your eyes closed. You can read about the correct meditation position (posture) for doing Heart Rhythm Meditation and then come back to this page if you want.
Focus now on keeping your body completely still and focus on your breath. Notice any thoughts you have and just let them pass by. Notice any emotions that surface or physical sensations in your body and just continue to focus on the breath.
As you breathe in and out, think of your stomach area. As you inhale, fill the stomach area with breath. As you exhale, let your breath sink down deeply. Think of sending your breath into your stomach area.
Let your exhalation be a discarding, a casting off, a disposal of all you don’t need, physically, mentally, and emotionally.
Let your inhalation be a renewing, rebuilding, and redemption of all you really do need.
Even if you don’t go any further in meditation than this you will find stomach breathing to be very relaxing and calming. Enjoy it and move ahead in your meditation practice when ready.