Meditative practice originated in Eastern religious traditions and has been around for thousands of years. Mindfulness meditation is rooted in Buddhist tradition and combines breathing and meditation to attain personal calmness and awareness. Combining breathing and meditation can even help alleviate physical and psychological distress.
Meditation
Comfortable clothing, a comfortable position (sitting with a straight back) and a distraction-free environment are essential ingredients to successful meditation. Meditation challenges a person to focus and control attention throughout the exercise. Outside thoughts, worries and stresses should not enter into the meditation session. Calming of the mind and the body are two major goals during meditation sessions. Focus can be challenging during initial sessions--practice and perseverance make it easier over time.
Mindfulness Meditation
Breathing contributes to overall relaxation and calm during mindfulness meditation. Focus attention on the natural rhythm of your breath during meditation. Sit straight and become aware of the rise and fall of your breath. Observe the inhalation of the breath through the nose and the gentle exhalation through parted lips. During meditation, it is normal for the mind to wander or for outside thoughts to interrupt the reflection on the breath. Acknowledge and dismiss the thoughts and return focus to the breath.
Diaphragmatic Breathing
Diaphragmatic breathing, or deep breathing, is another form of meditative breathing that engages the diaphragm, or the large oval-shaped muscle directly under the lungs. The diaphragm is the muscle most adept at breathing--strengthening it allows the upper body to relax while breathing. Place one hand on your stomach and one hand on your chest. Breathe in deeply from your stomach and watch your stomach push your hand away from your body. Exhale and contract your abdominal muscles toward your body. The hand on your chest should remain still throughout the meditative breathing. Deep breathing lowers stress levels and improves breathing efficiency and capability.
Benefits of Meditative Breathing
Breathing and meditation provide multiple benefits. Meditative breathing relaxes the sympathetic nervous system, responsible for the "flight or fight" response, reduces the heart rate, decreases feelings of anxiety and helps lower muscular tension. Mindfulness meditation teaches nonjudgmental acceptance of the present and empowers you to let go of invasive, unwanted and negative thoughts. Meditative breathing increases energy levels and relaxes and refreshes the mind. Meditative breathing is used in alternative treatment for chronic conditions such as diabetes, cancer, depression and asthma.
Tips
Start with five-minute sessions to avoid frustration. Be patient with yourself. Practice breathing and meditation throughout the day--in the car, while walking or while taking a break at work. This will make you more mindful throughout the day and will prepare you for your meditation session. Consider joining a local meditation group if you enjoy learning or practicing in a group setting.
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