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  • Hi everyone, welcome to The Enthusiastic Buddhist.

  • Today I'm going to be leading you through a simple 10 minute guided meditation on your breath. This technique is what is most commonly

  • taught as a mindfulness breathing exercise for those who are interested in the practice of mindfulness.

  • In Buddhism, this breathing meditation is usually referred to as Shamatha meditation

  • or Calm Abiding Meditation. Because our minds are generally so busy, we need to

  • quieten our minds down and make them more concentrated before we can do proper insight meditation.

  • Insight meditation is a meditation done to inquire into the true nature of ourselves

  • and it leads to personal freedom.

  • But in the context of practicing mindfulness, this breathing meditation is extremely helpful for strengthening our quality of mindfulness

  • and awareness, so that we can continue to practice mindfulness right throughout our day

  • and derive all the great benefits that come from practicing mindfulness.

  • So I'll begin the meditation by guiding you through the instructions first and helping to calm your mind.

  • Then we'll do two techniques on meditating on our breath. The first technique we'll do is counting our breaths,

  • and we'll do this for the first five minutes. Then in the next 5 minutes you can continue the counting technique if you like,

  • or you can drop the counting, and simply meditate on your breath.

  • So bring yourself into a comfortable meditation posture. Make sure that your back is straight.

  • Place your hands in the posture of developing concentration, for instance,

  • with your right hand on the palm of your left hand and your thumbs gently touching.

  • Your eyes can be half open or closed, whichever is more comfortable for you.

  • But if you find yourself getting sleepy, it might be best to have your eyes half open.

  • So let's start by letting all our ideas about ourselves, our future and our past to just

  • drop away. Bring all your attention to the present moment, to your body and your breath.

  • Breathing normally, just become aware of the sensation of your breath coming in and going out.

  • Feel the coolness of the air coming into your lungs ... and then back out again.

  • Don't try to change your breath in any way.

  • If your breath is short and shallow, or long and deep,

  • just recognize that it is short and shallow, or long and deep ... nothing more.

  • There's no need to try and change it.

  • Now, bring your awareness to the tip of your nose or your upper lip. See if you can feel the point on the tip of your nose,

  • or on your upper lip where the breath slightly touches as it passes, on the in and out breath.

  • You should feel a slight sensation of the breath around your nostrils or upper lip.

  • Where you can feel the breath passing,

  • this is where we want to anchor our attention to.

  • Just continue to notice the sensation here

  • of the breath touching this spot as the air comes in and goes out.

  • If you have any trouble breathing through your nose, then it's okay to breathe through your mouth.

  • So, without following your breath all the way into your body,

  • just focus all your attention on this spot on the tip of your nose or on

  • your top lip where you can feel your breath touching.

  • Just like a man standing guard at a gate,

  • place all your attention on where you feel the breath, without moving from that spot.

  • This is the spot which you want to return to, to bring your mind back to, time and time again,

  • whenever it is distracted by thoughts or some noise outside.

  • Now to practice the technique of counting your breath, each time you breathe in and out,

  • and you feel the breath touching that point, you count it as one.

  • So for the first inhalation, as you notice the sensation of your breath, on the tip of your nose or lip, just count it as one.

  • Then as you exhale and feel the sensation of the breath, count it as two.

  • Then the next inhalation three, and exhalation, four.

  • Just keep counting your inhalation and exhalations

  • until you reach ten. And then begin again at one.

  • It's not a competition to get to ten,

  • don't feel pressured or in a rush to reach ten.

  • Just breathe at your usual pace.

  • Counting is simply a tool to increase your concentration.

  • If you get distracted by thoughts at any time, just gently come back to your breath

  • without mentally punishing yourself.

  • Be happy instead you found your breath again.

  • So for the next five minutes continue the technique of counting your breaths in your own time.

  • Now if you want to, you can continue the same counting technique, or if you are feeling

  • more concentrated and confident, then you can drop the counting and instead place all

  • your concentration on the spot, either on your nose or your lip, where you can feel the breath.

  • Just make sure you keep paying attention to that spot for the whole of the inhalation

  • and the whole of the exhalation.

  • Try to not let your mind wander.

  • Say to your mind that your breath is the most fascinating of all things at this present moment,

  • so it deserves your complete attention.

  • But if your mind starts to wander again, just gently bring it back to your breath.

  • So being fully aware of your breath on the tip of our nose or lip,

  • continue meditating for another five minutes.

  • So that concludes our 10 minute meditation. I hope it brought you some peace

  • and some clarity of mind. Don't be discouraged if you had lots of thoughts during the meditation.

  • If you only had two mindful breaths, then congratulate yourself for making some progress.

  • There is no such thing as a bad meditation, as long as you're trying. Now, if you can

  • practice this meditation on your own for just 10 minutes a day, I guarantee you will notice

  • a difference in how you see the world and how you behave in the world. This technique

  • is beautiful because of its simplicity and effectiveness. And since the breath is something

  • we take wherever we go, we can practice this meditation no matter what we're doing.

  • So if we're standing in line at the shops, or doing the housework, or about to get into

  • an argument with someone, then just try to remember to come back to your breath and do this meditation.

  • Being mindful of our breath will lead to greater mindfulness in general which will enhance

  • many aspects of our life. It gives us the freedom to choose how to participate in life

  • so we don't remain the victim of our negative habits of body, speech and mind.

  • You can read more about mindfulness on my website: enthusiasticbuddhist.com. I've

  • been writing a few articles recently on the benefits of practicing mindfulness. I'll put

  • links to those articles below in the info box. In the near future I'll be doing some

  • meditations on loving kindness and compassion, so make sure you subscribe to my channel so

  • you don't miss these videos. It would be great if you could like and share this video if you found it helpful.

  • And let me know in the comments below if you enjoyed the counting technique,

  • or if you preferred the second technique where we simply watched and meditated on our breath. There's actually a few variations

  • other than counting that we can use to increase our concentration. I'll write

  • more about these variations on my website. So take care everyone and I hope to see you in the next video!

Hi everyone, welcome to The Enthusiastic Buddhist.

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マインドフルネス瞑想の呼吸法エクササイズ (Mindfulness Meditation Breathing Exercises)

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    Tony Yu に公開 2021 年 01 月 14 日
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