The Cleansing Breath
Purpose: The intent of this exercise is to ground, release tension and to quiet the mind. This breath awareness technique may be used as a modified breath practice throughout the day and/or preceding an extended meditation session.
1.) Sit comfortably in a chair, spine straight, shoulders relaxed, hands resting on thighs, feet flat on the floor. (Feet and hands uncrossed).
2.) Focus your attention on the lower pelvic area. Notice, (for few breaths) how your abdomen/pelvic area expands and contracts as you inhale and exhale.
3.) Begin by exhaling (out of your mouth) all of your breath out of your lungs.
4.) As you inhale through your nose expand your lower abdomen/pelvic area first. Bringing your breath up slowly into your lungs (front/back). Imagine your breath is filling, replenishing, and regenerating every organ and system in your body. Continue to inhale, as if you are bringing your breath to the top of your head. Make sure your shoulders and body are relaxed. Hold your breath for the count of five.
5.) Slowly exhale through your mouth. Open your mouth and relax your jaw. Make a “shhhhhh” sound as you exhale all the breath out of your lungs. This sound helps the body and mind to connect. Hold for the count of five.
6.) Repeat as many times as needed. Make sure to do this practice slowly, letting go of the day, tensions, fears and frustrations.
Centering
Extended Centering Practice/minimum 15 minutes
1.) Sit in a comfortable position, in a place where you are not likely to be disturbed.
2.) Focus your intention, by thinking about your long range goals for meditation and your immediate goal for the session. Your immediate goal for this extended centering technique is to maintain awareness of the sensations in your lower abdomen.
3.) Notice the sensations in your lower abdomen (below your navel). If you have difficulty sensing this area, place your hands on your abdomen with your thumbs on tip of your navel and your palms facing you. In this position, your palms and fingers will rest on your lower abdomen. Note that the lower abdomen includes the area to the sides, and not just the front of the body.
4.) Breathe comfortably: there is no need to try to change your breathing pattern. Note that your breathing may vary naturally during the exercise.
5.) You should still notice other things going on around you. Don’t get so absorbed by your center that you lose track of you r environment.
6.) If you do get distracted, simply bring your awareness back to your center, the sensations in your lower abdomen. If you find yourself thinking about things just tell the thoughts, “later.”
7.) It is all right to get distracted. The important thing is to learn to come back to your center.
Once you can maintain your focus on the sensations in your lower abdomen for about thirty seconds without getting distracted and without straining, you are ready to move on. Depending on how much you practice and your natural ability, this usually takes from one to three weeks.
Brief Centering Technique/maximum one minute/5 brief session per day
1.) Focus your intention by thinking about what you are to do: you are going to center on a simple thought pattern for about a minute. Focusing your intention should take only a second.
2.) Take a deep breath as you think the word “calm.” Release the breath as you think “relaxed.” Then breathe freely and continue to think “calm” as you inhale, and ‘relaxed” as you exhale.
3.) After about a minute (about ten breaths), reflect on the result.
Adapted from Tibetan Wisdom for Western Life by Joseph Arpaia, M.D. & Lobsang Rapgay, Ph.D.