Becoming consciously aware is not a difficult challenge. It doesn’t require the study of complicated forms of mathematics or the memorization of rules and regulations. Becoming aware and maintaining awareness does however require willingness. Simple breathing meditation is one effective way to realize conscious awareness. Through repetition of this method we begin to improve our ability to maintain this state. With time it becomes part of our nature and the method that introduced you to conscious awareness may no longer be required. It may be helpful to strip away some of the preconceived ideas regarding the requirements for meditation.
Things you do not need in order to mediate:
- A meditation cushion, rug, or special mat
- To recite a chant or mantra
- Burn Incense or use perfumes
- To sit cross legged in the lotus position
- Hold your hands in a particular way
- A smartphone app or other device
- A chime, gong, or singing bowl
- Perfect quiet or lighting
The only thing you need to begin your practice of breathing meditation is the ability to breathe and a desire to quiet your mind. In fact you may find that the requirements and accessories you add to your meditation may serve as a distraction to the practice itself. That being said, after time, many practitioners of meditation enjoy some ceremony or rituals in their practice. The important thing to remember is that these are never a requirement.
Start by taking two or three deep cleansing breaths, the exact number is not important. You may wish to close your eyes or focus them somewhere that will not distract your mind. It may be helpful to sit comfortably, but, with practice, meditation can also be done standing or laying down. As you breathe in and out, remain relaxed, and focus on the sensation. The feeling you notice may be the feeling of air on the edges of your nostrils, it may be your abdomen rising and falling, pick one feeling and think only of this as you continue to breathe.
Soon your mind may chime in with a thought, perhaps something you need to do later, something from your past that bothers you. Perhaps a negative thought about the meditation process. When you notice this, take a moment to celebrate the noticing and return again to the breath and the sensation of breathing. Remember that noticing the wandering mind is not a moment for anger or frustration, it is a joyful moment that allows the return. Imagine returning to the breath to be like coming home or embracing a loved one. Your mind may wander many times at first, there is no limit to how many times we may notice distraction and return to the breath. Each time it is a moment to happily come home. With each return from wandering our practice becomes stronger. In summary, here’s what’s required…
Things you need to practice breathing meditation:
- Be comfortable and continuously breathe in and out at a relaxing pace
- Think only about the sensation of breathing
- When you notice your mind wander, happily return to thinking of the sensation of breathing again
As you practice this, you may become aware of the feeling of an energy field throughout your body. Focusing on different parts of your body may help you become aware of this. If you don’t notice this right away, don’t worry, give it time. You may also notice that this energy field extends beyond your body. When we focus only on this moment and release our thoughts of the past and future, we find a place where our problems do not exist. This is conscious awareness in the moment, it is not contingent upon cognitive thought; it has always existed and always will. Conscious awareness was there before our birth and will be there after we leave this place. It is equally present everywhere in the universe. There is no place or environment in which it is weaker or stronger. It pervades everyone and everything equally. By connecting with conscious awareness we connect with a deeper understanding than we could possibly imagine through the thinking mind. All love, compassion, joy, and acceptant immeasurable peace springs forth from it. Every force, particle, field, and wave owes its existence to it. It is the source of all of your inspiration and creativity. It is a priceless gift that, once realized, can never be taken from you. Enjoy.
Zen Momentum 