Meditation made easy (2)

Now that you've had some time experimenting with counting the breath it is time to take it one step further. Being aware of the breath is a great thing. It makes your brain stop thinking all those dispersed thoughts. It gives you focus. And if you do it right you'll feel fantastic.

But it can get more fantastic. Although, if you have done exercise 1 right, there is barely a transition to exercise 2. Because if you are really aware of your breathing, you know that it is a part of your body. (Duh). So this is just a little shift in focus. Making sure you know that you are here now and breathing.

Exercise 2: Being aware of your 'breath body'

* Start by sitting down. Just like in exercise 1. Count your breath. Try to get that focus. Breathe naturally. Relax. The breath comes first. You know the feeling by now. Probably it will take you less time to take hold of your breath and be aware of it. You can finish counting back or not. But don't take the next step until you're ready.

* Remember: it is best to breathe in and out through the nose, unless it is blocked.

* Finish counting. Now stay with your breath but don't count. Be mindful of the air going in and out your body. You can put you hands on your abdomen and feel the rising and falling as you breathe in and out. One goes with the other (and to make sure you take you're time I'll let you discover what goes with what on your own).

* Now be aware of the airflow near your nostrils as you breathe in and out a couple of times.(It kinda tickles). Now follow the air in with your mind and feel that same air that was just at your nostrils go down your windpipe and fill up your lungs. Do that 10 times or so.

* Go deeper. On your next in breath: don't only follow the air into your lungs. Follow it as the oxygen goes into your blood and nourishes every cell of your body. Keep doing that until you are truly aware.

* Go out. Keep following the breath all the way in as you did, but now on every out breath: feel the air leaving your body. Follow the flow outward into the world. Further and further in to the world or even the galaxy. As far as you can. Do this 10 times (or longer if you want).

* Hold it! Like with exercise 1: don't jump up.

This is a great exercise, some people like to do it lying down. What ever way you do it: you might be aware that your breath naturally deepens. That is great, as long as you haven't been striving for it. Feel that? Told you it could get more fantastic!