Mindful Breathing for stress relief

No craving. No aversion. Just the breath.
As it is.

So many of you are now benefitting from our yoga cushions and accessories. We are grateful to be sharing in your wellness journey.

Balancing physical and mental training is hard but worth it. You’ve probably heard about the benefits of meditation. For many people it can be hard enough just finding the time for exercise. For those ready to take advantage of the other half of our creations designed to enhance meditation, here is an introduction to Anapana breathing – a technique that noticeably works for the meditator in a hurry. Find a balance between improving your physical and mental health with a technique that can sweep out the cobwebs and shine a light on what’s going on inside with only 15 minutes a day.

What is it?

  • Anapana breathing is a form of mindful breathing. Maintain constant focus on the breath.
  • The breath is always with us. Other meditation techniques might include a mantra or visualisation, but the breath will always be with you.
  • Do not try to change the breath. This is not a breathing exercise. Focus on the breath with no thought of trying to change it. Build your concentration and your equanimity. Notice and accept reality as it is.
  • Become aware of every detail. Changes in texture. The difference in temperature between cool inhales and warm exhales. Is it deep or shallow, slow or rushed? Feel it touching the nostrils, and then finally focus on how each breath feels on the upper lip. Feel the total breath pass through.
  • Thoughts will continue to pop up. To-do lists, grievances, pain. When you notice that your mind has become distracted just gently return your focus. This is the technique, don’t consider distractions or lack of patience as “failure”.
  • Your breath will start to tell you things. You will notice changes in your state of mind, the breath indicating stress, anxiety, and in time – bliss.

Tips for best practice

  • Try to practice at the same time and in the same place every day.
  • Create an environment where you can give your full attention.
  • You can sit comfortably with your back straight in a chair or on the floor with your legs crossed. When you are ready you can choose a meditation cushion to further your practice.
  • You can do this technique with others. It is simple enough for beginners and even children. Meditating with others can help our determination.

Noticing things as they are is a bigger attainment than you might think.

It is worth restating, your sole task is to notice the breath as it is. This is not a breathing exercise, this isn’t yoga or Pranayama.

Over time you may notice the breath change, and it may become pleasant at times and later return to being strained. Do not become attached to the pleasant sensations or feel aversion towards unpleasant sensations.

In life you have experienced that one day may be blissful and the next stressful, even if you do everything the same. The same with your technique, sometimes it may seem like you are going backwards. Keep at it. Patience and persistence, and you will notice the benefit.

For more information and guided meditation visit https://www.vridhamma.org/Mini-Anapana