The Breath
Focusing on the breath is a common starting point for beginning meditators, as the breath is constantly present and the practice is straightforward conceptually. Nevertheless, staying focused on the breath is not easy, as the mind has a tendency to wander. The objective of this practice is to recognize when the mind drifts away and gently redirect it back to the breath.
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If you find yourself getting lost in thought over and over again, don't worry. Keep in mind that meditation is meant to cultivate nonjudgmental awareness of the present moment, so there's no need to become discouraged by a persistently wandering mind. It's a common experience, and the act of noticing the mind as it wanders is itself the primary objective. When you notice you’ve become lost in thought, take a moment to observe the thought and then return to the breath.
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If you're new to this practice, it's normal to struggle with maintaining your focus for even a few seconds. To help, a guided meditation is provided below, where my voice periodically reminds you to refocus on the breath.​
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Call to Practice: Try this 5-minute guided meditation on the breath.
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After practicing this guided meditation, you may want to explore different ways to meditate on the breath. Here are some tips:
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Mentally count each breath. As you inhale, say in your mind “one.” On the exhale, repeat in your mind, “one.” On the next inhale, say, “two,” and so on, up to ten. If you reach ten, start again at one. If you lose count, also start again at one. Alternatively, you can say in your mind "in" on the inhale and "out" on the exhale.
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Lengthen your exhales. Take a normal breath in, and then make your exhale longer than your inhale. This can help relax your mind and body.
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Visualize your breath. As you inhale, imagine the breath entering your body as an orb of bright light. As you exhale, imagine all the stress and tension leaving your body.
Remember that the goal of breath meditation is not to achieve perfect concentration on your breath. Rather, it is about noticing when your mind wanders and gently bringing your attention back to your breath. Try these techniques and see which one works best for you.
Click here to continue to the next meditation: Body Scan.