This week we looked at adjusting our meditation technique to help keep our mind focused. With meditation, it is important for us each to find a practise that suits us. Our meditation gives us permission to pause and be present, to encourage peace and happiness, to improve our health and connect spiritually.
In meditation, one of the hurdles that we can experience is that our brains are very good going into auto pilot. We may have experienced this with driving. When we first learn to drive we have to consciously think about changing the gears and as we practise it becomes second nature and we don’t have to think about it – the same goes for meditation. We can find that our brain is able to wander off even when we are asking it to focus on something. By making our point of concentration challenging and appropriate for us it helps us to stay focused.
So, this week I share with you breath extension as the meditative technique. Have a go at the technique and let me know how you get on. I’ve also included my you tube video that guides you through the practise.
Breath Extension
- Sit in a comfortable position, where you can keep your spine tall and erect. Notice the sensation of the floor or chair beneath your sit bones.
- Deepen your breath and notice your inhalation in your belly so that when you inhale, your belly and sides expand, and as you exhale, your navel pulls back towards your spine.
- Now take your awareness to the breath
- Concentrate on staying with your breath as it moves in and out of your body.
- No count the length of your inhale and the length of your exhale. – without extension notice the ratio.
- Now gently extend the exhale by one or two counts.
- Maintain your awareness on this count and continue practising this way until you are ready to finish. If thoughts arise simply bring your awareness back to the breath.
