Depending on who you ask or what you google, you will find there are many types of breath meditation. Shared here are three breath meditations that are among the simplest to try and a great introduction to breath meditation.
1. Breath Focus Meditation
If you are new to meditation, this is an excellent practice to begin with. The Focus Breath Meditation can be done standing or seated.
Begin by straightening your spine.
Feel your feet connecting with the ground beneath you.
Either close your eyes or soften your gaze fixing your focus on a single point in front of you.
Feel your breath moving in your body, noticing how the chest rises and falls.
If you mind wanders into thoughts, bring it back to the breath.
Continue to observe your inhale and exhale.
2. Digital Breathing (also known as Dirgha Pranayama) is the practicing of counting the inhale, retaining or holding the breath, then releasing. An example of this is Dr. Andrew Wiel’s 4-7-8 Breath Technique. This can be done seated, standing or laying down. This is a great tool to help you fall back asleep at night.
Begin by getting comfortable and relaxed.
Inhale for a count of four.
Hold the breath for a count of seven.
Exhale for a count of eight.
3. Alternate Nose Breathing (also known as Nadi Shodhana Pranayama) is the practice of breathing in one nostril and releasing through the other nostril. This practice is typically done by your right hand closing and opening each nostril.
Begin by sitting comfortably.
Bring your right hand to your nose, placing the right thumb on the right side and the ring finger and pinky on the left side of the nostril.
Inhale slowly through the right nostril, then close it with your thumb.
Pause, retain, hold the breath for a moment.
Exhale slowly through the left nostril.
Repeat this process, rotating back and forth for 15 minutes. Worth mentioning there are other variations of this technique.
If you are interested in joining others in the practice of meditation, Jen leads a guided meditation every Monday. Each week offers a practice in a different type of meditation. Sign up here.
Photo credit: Photo by Annie Spratt