Breathing Focus Meditation
This exercise can be done for several minutes for mild focus, or it can be done for longer periods to develop strong focus. The stronger your focus becomes, the happier and more peaceful you will be. It allows the busy mind to let go and rest. While practicing this meditation, you feel safe, happy, and content. Everything is right with the world. The best part is it does not cost you anything other than your time. It is part of each of us, and all we need to do is practice.
To develop strong focus, it will take 20 minutes or longer each day. Twenty minutes is a bare minimum, more time will produce better results. The practice usually grows steadily and, as you become more experienced, you will be able to quiet the busy mind more easily.
Closing your eyes is helpful, and the room needs to be as quiet as possible. Allow yourself to be comfortable. It is easiest to do while sitting, but you can lie down. Sitting on the floor is a good position if your body is flexible. It allows your spine to be straight and the breath to flow evenly. Sitting in a chair is a better option if sitting on the floor is uncomfortable. It is helpful to use a chair that will allow you to sit up straight, but it is important to be comfortable and stay that way through the entire exercise. If you need to lie down or use a chair like a recliner to be comfortable, do so, but try not to fall asleep.
Focus on the movement of your breath. Breathe naturally and do not influence the breath. Feel the breath moving outside your nostrils. Try not to focus on the breath moving inside the nose but on the breath itself moving between the nostrils and the upper lip. It can be felt on the outside of the nose, on the upper lip, or anywhere in between the two. If this is not possible, focus on where you feel it the strongest. Try to keep the focus to only one area.
Feel each and every in-breath and out-breath. When your mind pulls your focus away, bring it back to the breath. This exercise is all about keeping your attention on the breath and letting go as quickly as possible any thoughts, emotions, or sensations. In the beginning, your mind will be busy and will pull you away from the breath often. Bring the focus back to the breath as quickly as possible. Over time your mind will calm, and you will have fewer and fewer thoughts pulling you away. Your focus on the breath will become stronger and more comforting with less effort. After doing it for some time, you will find your breath becoming slower and more quiet. Thoughts will slow to a trickle or stop. You may find your focus merging with the breath. With the increase in focus, happiness, contentment, and peace will become stronger.
Start with a two to five minute exercise and gradually build up to longer times. This is an easy exercise to lose your focus and become stressed and frustrated. Give it a try but, if it does not work, let it go for a while and come back after you have gained more experience with the other exercises. It may be helpful to combine exercises. Try beginning with an easy exercise, and then move into the breathing focus exercise.
This exercise might be difficult to develop, but it is well worth the effort. Don’t give up, keep trying.