Exercise: The mindfulness of breathing (4 stages)

[Peter]

I'd like to share an exercise that I've been doing for years. To me this is (and has been) the easiest way to ground me quickly when I have a hyperactive monkey mind. Maybe someone else likes it too. It is called 'The mindfulness of breathing'.

The meditation has four progressive stages leading to a highly enjoyable level of concentration. To start with five minutes per stage is a good period of practice.

1. In the first stage you use counting to stay focused on the breath. After the out-breath you count one, then you breathe in and out and count two, and so on up to ten, and then you start again at one.

2. In the second stage you subtly shift where you count, counting before the in-breath, anticipating the breath that is coming, but still counting from one to ten, and then starting again at one.

3. In the third stage you drop the counting and just watch the breath as it comes in and goes out.

4. In the final stage the focus of concentration narrows and sharpens, so you pay attention to the subtle sensation on the tip of the nose where the breath first enters and last leaves the body.

I use an interval timer on my phone, but you can also use these mp3s: Click here

Enjoy!

Peter

[Happyogababe]

I'm going to have a go at that when I've done the current eight weeks. It's really good to know what works well for you. Thanks very much for sharing.

Have a great day.

[Peter]

You're welcome Happy. Let me know if you what you thought of it when you've tried it.
You have a great day too!
Peter

[debbieko]

Thanks for sharing, Peter! I look forward to trying this. I appreciate the mp3s. Cheers!

[fabiG]

Very useful practice for me. My mind was racing so I thought I'd give it a go...now I'm feeling better and more calm than before...but quite interesting the shift between steps 1 and 2, feels very strong to alter the rhythm...but therefore a good way to concentrate on your breath...

thanks for sharing, Peter!

[Peter]

You're welcome. Thanks for the feedback. I'm glad you liked it!
Peter

[Peter]

Anybody else tried this?
Peter

[Happyogababe]

I had my first try at this and found it really grounding. The switch between counting after the breath and before the breath was surprisingly different, like my head had to get around it. The final stage of focusing on the tip of the nose was really intense (sensation and focus/awareness). Yes, I'll be having another go at this one. Thanks for sharing.

[Peter]

Thank you very much for the feedback, Happy. I'm glad you liked it!
Have a nice day!
Peter

[mike]

Thanks Peter. I just tried this 4-stage meditation and I think I will probably come back to it often. It seems very helpful for me at this point in my journey to have the short stages; four different focus points. I did find myself very fidgety and sort of fighting sleep. Perhaps it's time for my mindfulness of coffee exercise. Thanks again.

mike