Posts tagged ‘breathing’

Vase Breathing Meditation

My teacher says that Westerners are stuck in their heads too much already, and it is good to develop awareness of our bodies as well as our minds in meditation practice. One of the simple meditation techniques that helps us to reconnect with our bodies is Vase Breathing.

You begin this meditation by finding a comfortable seated position. Just begin noticing your breath. Don’t try to change it. Let it settle into it’s own natural rhythm. After you have settled for a moment, on the next inhalation breathe awareness into the very center of your head. Hold it there for a second or so. When you exhale, breathe awareness down into your body in a quick body scan. Repeat.

My wife is a preschool teacher. She uses “conscious discipline” with the four year olds in her classroom. An expression that she uses often to help an angry or upset child is “take a deep breath and get some oxygen in your brain.” It may be just a visualization technique, but it has real benefits immediately. Most of us go through our day with shallow, rapid breathing under stress. Taking time to breathe calmly and deeply has real effects on our mood and can improve hypoxic states.

When we go through our daily activities on “auto-pilot,” we may go hours unaware of our bodies until we have a feeling like aches and pains or hunger in our stomachs near lunch time. When is the last time you were aware of the third toe on your left foot unless you hit it on accident?

In breathing awareness down into our bodies we are just reconnecting with the rest of the body which supports our heads and busy thinking. We are a whole person and not just the thoughts that we think. Feel your heart beating, your lungs breathing, the blood flowing through your veins.

Vase breathing is a simple way that helps us reconnect with our bodies that can be done anywhere at anytime, even before picking up the phone or walking into a meeting. It can be done sitting up, lying down, or walking, and even a few breaths or a few minutes can help you to refocus, be centered, and present.

Advertisements

Breathing Meditation

It’s true that breathing meditation might not be the easiest method for Westerners to begin with because we are so locked up inside our heads already, but I find that paying attention to the entire respiration is more helpful than the movement of air in our nostrils alone.

Feel the air pass through your nostrils down your airway into your lungs. Feel them fill up and expand. Feel your abdomen tighten to push the air out again. Feel the rise and fall of your chest with each breath. Feel your heart beat slower as more air moves throughout your body. Feel the blood running through your body to carry oxygen to all your cells.

When you take in everything that is happening, it is much easier to feel connected to your whole body and not just be stuck in your head.