| Controlling the rhythm and flow of the breath is | | | | your being. |
| probably the most common technique used by | | | | - Another thing you can do is feel that the breath |
| those beginning meditation. Breathing is something | | | | is not coming from your eyes or nose, but from |
| we do unconsciously all the time; in consciously | | | | the heart, from the place in the middle of our |
| focusing on the breath, we can then extend that | | | | chest where we can feel the core of our |
| awareness to our thoughts and the outside world. | | | | existence. Feel that the breath is entering like a |
| Breath is also intimately connected with emotion, | | | | golden river of energy into the heart and then |
| and slow and steady breathing will help to calm | | | | returning with the outbreath. After a few minutes |
| our emotional being and help us be more calm and | | | | of this, you can imagine that you have no eyes |
| tranquil. | | | | or nose, that instead you are only the heart, |
| You don't have to try all the techniques below in | | | | breathing in and breathing out. |
| one sitting - it's always good to start with the | | | | - Also, you can try breathing in positive qualities, |
| first one, and then you can focus on one or two | | | | and breathing out their opposites. Feel that when |
| of the others, changing them around from | | | | you breathe in, inner peace is entering into your |
| meditation to meditation to keep a sense of | | | | being and inundating every part of it. Then on the |
| newness in your practice. | | | | outbreath, you can feel that you are breathing |
| - First, you can begin by just watching the breath | | | | out the opposite qualities; tension, worry and |
| as it travels in through the nose and out through | | | | frustration are being expelled from your system. |
| the mouth. Do not try and deliberately make it | | | | Then you could try breathing in the quality of joy |
| slower, but instead watch how it gets slower just | | | | and breathing out anything that is preventing you |
| as a result of you watching it. Always make sure | | | | from attaining that joy. If you need to be more |
| you are comfortable at all times; if your breath is | | | | alert, you could try to breathe in energy from |
| so slow that you feel you are not getting enough | | | | your surroundings, and feel that this energy is |
| air, then adjust your rate of breathing accordingly. | | | | creeping into every corner of your being, making |
| - After a while, you can let your attention hone in | | | | it refreshed and revitalized. On the outbreath you |
| on the tiny moment of pure silence between the | | | | can then breathe out lethargy and tiredness. This |
| inbreath and the outbreath. Feel the qualities of | | | | latter exercise is particularly good in the morning |
| stillness and vastness in that space enter into | | | | to help chase away that sleepy state. |