by Jayne Summersby
In this series I give a very simple step-by-step guide to three different meditation methods:
1. The Mindfulness of Breathing
2. The Metta Bhavana (sometimes known as Kindly Awareness)
3. Body Awareness
The Mindfulness of Breathing
Learn this one first! This meditation method provides the basis of many other methods.
It's very simple to learn.
What does this method do?
- brings calm to your mind and body
- trains your mind to be able to concentrate better
- provides a sense of well-being
Step By Step
1. Prepare for the sit in the normal way.
2. Stage1 Pay attention to the breath and how it feels in the body. Watch the breath rise and fall. Don't try to interfere with the breath - to try and slow it down or calm it. Just watch it and let it do what it wants to do. At the end of the first out-breath silently count 1. After the next count 2. And so on until you get to 10. After ten, start back at one and repeat the cycle until it is time to move on to Stage 2.
3. Stage 2 Continue to watch the breath in the same way, but make a subtle change to the counting. Instead of counting at the end of the out-breath, now count and the start of the in-breath. You might wonder what the difference is, but it will become clear that there is indeed a subtle difference.
4. Stage 3 Now continue to watch the breath but stop counting. Just watch the rise and fall of your breath and give it your full attention.
5. Stage 4 Identify the point at which you feel the breath enter the body. This might be the tip of the nose or in the throat or elsewhere. Where you first feel it? Now, try to remain focussed on that point. Be aware of the changing sensations. Give it your full attention.
6. End the meditation by gently broadening out your attention to the whole of your body, then opening your eyes.
Things to watch for
- You will find that your mind sometimes wanders away from the breath. When it does, don't be hard on yourself - this is normal - just gently bring the mind back to its task with kindness, as if it were a small child.
1. The Mindfulness of Breathing
2. The Metta Bhavana (sometimes known as Kindly Awareness)
3. Body Awareness
The Mindfulness of Breathing
Learn this one first! This meditation method provides the basis of many other methods.
It's very simple to learn.
What does this method do?
- brings calm to your mind and body
- trains your mind to be able to concentrate better
- provides a sense of well-being
Step By Step
1. Prepare for the sit in the normal way.
2. Stage1 Pay attention to the breath and how it feels in the body. Watch the breath rise and fall. Don't try to interfere with the breath - to try and slow it down or calm it. Just watch it and let it do what it wants to do. At the end of the first out-breath silently count 1. After the next count 2. And so on until you get to 10. After ten, start back at one and repeat the cycle until it is time to move on to Stage 2.
3. Stage 2 Continue to watch the breath in the same way, but make a subtle change to the counting. Instead of counting at the end of the out-breath, now count and the start of the in-breath. You might wonder what the difference is, but it will become clear that there is indeed a subtle difference.
4. Stage 3 Now continue to watch the breath but stop counting. Just watch the rise and fall of your breath and give it your full attention.
5. Stage 4 Identify the point at which you feel the breath enter the body. This might be the tip of the nose or in the throat or elsewhere. Where you first feel it? Now, try to remain focussed on that point. Be aware of the changing sensations. Give it your full attention.
6. End the meditation by gently broadening out your attention to the whole of your body, then opening your eyes.
Things to watch for
- You will find that your mind sometimes wanders away from the breath. When it does, don't be hard on yourself - this is normal - just gently bring the mind back to its task with kindness, as if it were a small child.
- If you lose count or find yourself absent-mindedly counting past ten, then just start again at one
- If you find that your body becomes full of excited joyful energy, just relax (and enjoy it!)
Photo by Joachim Bär
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