Breath awareness meditation involves focusing on your breath. This part of the process can be sometimes over thought. In order to understand better how to do this type of action the following will be discussed:
The myth behind doing this mindfulness practice correctly.
A simple strategy for doing the type of action.
What to expect and what not to expect when doing this practice.
The myth behind doing this mindfulness practice correctly.
There is nothing mysterious about focusing on your breath during meditation. The question makes it sound harder than it is. Do not stress over too much of what is right or what is wrong. It is as much an art as it is a science. One of the methods that have been found to work will be discussed. The method is easy. Anyone can do this first time around.
A simple strategy for doing the type of action.
When practicing breath awareness meditation, you do it with your back straight. You can do this practice while standing up, sitting, or lying down. It is best to practice it while lying down. Find a comfortable pillow to rest your head on. Keep your arms and legs straight. Close your eyes. Allow your eyes to slightly role back and your tongue rest against the roof of your mouth. Inhale and exhale through you nose. Become aware of inhaling and exhaling air. Feel the air coming in and out of your nostrils. You can focus on your stomach if you prefer. Follow your action as you inhale, exhale, and then again. Also, observe the bridge between each inhale and exhale. Observe the inhale, observe the bridge, observe the exhale, observe the bridge, and repeat.
What to expect and what not to expect when doing this practice.
You are going to get distracted from focusing on your breath and say it is not working. It is working. Thoughts, physical sensations, and noise are all part of your meditation. Paying attention to your inhaling and exhaling of air makes you more aware of thoughts, physical sensation, and noise. The more you try to pay attention, the more you are going to be distracted. Even expert Buddhist monks get distracted sometimes. Anytime you catch yourself drifting away from inhaling and exhaling air gently bring your attention back to it. Continue this process for the duration of your practice session. It is important you do not strain too much. If you are more comfortable with a daily practice, the more likely you are to continue for the long term.
Now that having assurance of properly paying attention to your breath during meditation, a simple strategy for focusing on the inhale and exhale of air, and what to expect when you are pay attention to it has been discussed, you understand better how to pay attention to the inhaling and exhaling of air through your nose during this practice. Do not stress to much over a wrong or right way of doing things. It is as much an art as it is a science. One of the ways is you inhale, observe the inhale, observe the bridge, exhale, observe the exhale, observe the bridge, and repeat the process till you are done with your practice session. You are going to get distracted by thoughts, physical sensations, and noise. It is part of your practice. Just gently bring you attention back to the inhaling and exhaling of air through your nose.