OBSERVING YOUR BREATH
To address physical, emotional or spiritual growth through breathwork, it is important to create a regular space to notice what your breath is doing. Zen meditation uses breath counting, a process that involves counting slow inhalations and exhalations, and this can help you be present in the moment.
NEED TO KNOW
BENEFITS: Focus, clarity, concentration, and relaxation. Provides the foundation for breath exercises.
TIME: 5-10 minutes, daily
HOW: eyes closed, sit or stand comfortably, tilt chin slightly forward
THE PROCESS
Take a few deep breaths in and out through the nose, the let your breath return to its natural pattern. Under normal circumstances, this should be gentle and slow.
begin breath counting by counting ‘1’ to yourself as you breath out. Lengthen the next out-breath , counting ‘1,2’ then breathe in again.
As you next exhale, count ‘1,2,3’ and so on until you reach a count of 5 on the out-breath.
On the next out-breath, exhale for a count of 1, then repeat steps 2-3, building unto a count of 5 and then starting the cycle again at 1.
If your attention wanders, simply start again, counting ‘1’ on the next out-breath. Continue for atleast 5 minutes. Open your eyes and return to your day.