This will be a breathing exercise based on the Buddhist and Zen style of natural breathing.
The key point here is to never force anything.
- With the inhalation, you let the air fall into you, or like there’s a weight that drops down on its own inside you, and pulls the air in effortlessly.
- With the exhalation, you let the breath out like a sigh of relief. In the same way as if you’ve had a long and hard day, you would plump down on your bed with a sigh of relief that lets everything go.
- The focus should be on the exhalation mostly, with the idea of letting go of all the tensions, hung ups, ideas and thoughts. Just let it all go in a deep sigh of relief.
- Then when the lungs feel naturally depleted, not forced, you let the breath fall back in when it wants to.
- If you find that you breathe too fast, you can let the air out trough partially closed lips, so that you’re not holding your lungs back, but are still letting the air out as it wants to, just trough a tighter vent.
- The idea here is to get to a point where your active breathing is so natural that you cannot tell whether you are breathing, or if breathing is happening on its own. And you will start to find, that with no effort at all, your breathing becomes deeper and deeper, stronger and stronger, and you can breathe very slowly, yet never be out of breath.
- This is also how you would be able to hold a very long chanting sound, where you breathe about once a minute. The meditation beads are designed with this in mind. There are 48 beads, one for each breath, and as you move one bead for each breath, about 45min has passed by the time you do a full circle, which is about how long you can sit without starting to get physical pain, cramps and the like.
- As you get better and better at this, start to notice everything about the breathing process. Feel the cool air going through your nose, down your throat and into your lungs. Feel as the chest expands, and that your entire posture moves with the breath. Feel as the air is warmer on the exhalation, and how your shoulders drop down in the sigh.
- Listen to the sound your breathing makes, how exhalation sounds different than the inhalation. And as you keep including more and more sensations, and become more and more centered, here and now, you will find yourself immersed in sensations, that the world is so filled with happenings that you no longer can think about it. You just experience it.