“Appreciate your Breathe” – you cannot exist without it!
I BREATH PEACE AND LOVE INTO MY HEART
I CHOSE ONLY HEALTHY FOOD BECAUSE I HONOUR MY BODY
Turning your attention to your breathing is a wonderful way to
settle yourself and start to meditate. Breath is the movement of
spirit in matter.
to do nothing but follow the breath cycle with your observing mind,
without trying to influence it in any way. The instructions are:
on the floor a little apart and your eyes lightly closed,
having loosened any tight clothing.
2. Focus your attention on your breathing, and follow the contours
of the cycle through inhalation and exhalation, noting, if
you can, the points at which one phase changes into the other.
3. Do this for five minutes once a day. The goal is simply to
keep your attention on the breath cycle and observe. No
matter how the breath changes, even if the cycles become
very small, just continue to follow them.
This is a basic form of meditation, a relaxation method and a way
to begin to harmonise body, mind, and spirit.
This is the second exercise. This exercise is called “Begin with
think of one breath as beginning with an inhalation and ending with
This exercise is to practice reversing this perception. Do it at the
end of the five minutes of Breath Observation. Focus attention on
the breath without trying to influence it, but now experience
exhalation as the beginning of each new cycle. Do this for just one
minute. You will be surprised to find how different breathing is
when you concentrate on changing your normal perception of it.
This exercise makes you feel more involved with the breath, and
actively working with it rather than passively experiencing it.
Ancient Yogic Breathing Exercise
excellent for lowering blood pressure and relieving tension. It may
take a little practice but when you have mastered this technique of
breath work you will quickly enjoy the rewards by becoming much
calmer and relaxed.
Lie down in a quiet room where there is as little noise as possible
and gradually relax each part of your body.
Place your tongue with the tip touching the inner surface of the
upper front teeth, and then slide it just above your teeth so that it
rests on the ridge between the teeth and the roof of your mouth.
Keep your tongue in this position for the whole of the breathing
Now exhale deeply through the mouth; making a deep sighing
noise from the back of your throat but deeply from the bottom of
your lungs. Now close your mouth and inhale deeply through your
nose for a count of four (silently). Now hold your breath for a count
of seven. Now exhale again audibly through the mouth to a count
of eight. This is one breath cycle.
Repeat this breath cycle four times. Now breathe normally while
still relaxing the body. Maintain the state of relaxation for a
minimum of 10 minutes while keeping the mind as empty as
possible. This exercise may seem difficult to begin with but as you
practice you will experience great benefits and will be able to easily
slow down the cycle of breath.
This exercise should be conducted twice each day. Think of it as a
tonic for the body and mind.
Elizabeth Beetham ©