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Breathing Meditation Exercises

Stress relief is one of the greatest advantages gained from meditation. Breathing meditation exercises are the simplest way to achieve that stress relief. They can be done anywhere--in the office, at home, on the bus, or anywhere you have a few minutes to clear your mind and release the stress from your body. Relieving stress leads to improved health and better interpersonal relationships.

  1. Watch Your Breath

    • A simple technique to achieve calm through breathing is to focus your attention on your breath. Simply watch the breath as your stomach rises and falls with your breath. Fifteen minutes of this type of breathing every day will help with many of the stress issues that you might be experiencing. While doing this breathing exercise, your attention should be completely on your breath and how it enters and leaves your body. Eliminate intrusive thoughts by moving your attention back to the rise and fall of your breath.

      This breathing meditation exercise can be done sitting up or lying down. It is extremely relaxing and some people find it to be a great meditation for bedtime. Practice this breathing exercise for 15 minutes and all the tension will leave your body.

    Total Body Relaxation

    • For an even deeper relaxation, a total body relaxation breathing meditation exercise will eliminate tension in all muscles in the body. Start by breathing in and out with several deep breaths. While breathing in, tense the muscles in the feet and toes. Hold your breath and the tension for a count of 20 seconds and release your breath while releasing the tension. Move up to the muscles in the calves and continue up the body until you reach the face. This breathing meditation will take a great deal of time to complete, but it is one of the most relaxing and simple meditations.

      The total body relaxation technique is also appropriate for the end of a long stress-filled day. By the end of the meditation, stress will be eliminated and sleep will come easier.

    Advanced Breathing

    • As you become more advanced with breathing meditation exercises, you will become better able to visualize your breath moving through your body. The aim of breathing exercises in meditation is to quiet the mind and release the stress of our busy lives.

      Imagine the breath moving through your body and feeding the cells of every part of your body. Learning to see your own breathing as a force of energy that is separate from you is a freeing experience. Imagine yourself following your breath as it moves into your lungs and feeds your body with energy.

      These breathing exercises, when practiced regularly, will help you to learn how to relax and quiet the noisy thoughts in your mind. Stilling your mind and learning how to control your breath will help you to reach inner calm and peace. Reducing stress with breathing exercises will help you to improve your health and live a more fulfilled life.

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