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Basic Breathing Meditation

Basic Breathing Meditation

Our minds are constantly active, always jumping from thought to thought, emotion to emotion. Getting in touch with the nonlocal intelligence, the universal soul that lies within us and is part of us all, requires finding a way past the fog of distracting thoughts that typically hide it from us. We cannot fight our way through a real fog.

If we are quiet, we encounter moments of pure silence, and through these gaps we can glimpse the deeper level of the soul. Each glimpse increases our understanding, and eventually our consciousness becomes expanded.

Controlling the flood of thoughts is very difficult for most people. Beginners can sometime become very frustrated, but frustration is just another thought, another emotion that gets in the way. The goal is to release all thoughts, quietly, passively.

A common way to begin meditation is to gently focus on one thing so that it becomes more difficult for stray thoughts to enter your mind.

To begin a breathing mediation, find a comfortable position. Sit in a comfortable chair, with your feet flat on the ground. Place your hands in your lap with the palms facing upward. Close your eyes and begin witnessing your breath. Observe the inflow and outflow of your breath without attempting to control it in any way.

You may find that your breathing spontaneously gets faster or slower, deeper or shallower, and may even pause for a time. Observe the changes without resistance or anticipation. Whenever your attention drifts away from your breath to a sound in the environment, or a sensation in your body, or a thought in your mind, gently return your awareness to your breathing.

Once a person becomes comfortable with simply sitting quietly and focusing on breathing, I recommend adding a mantra, which creates a mental environment that will allow you to expand your consciousness.


Adapted from The Spontaneous Fulfillment of Desire, by Deepak Chopra (Three Rivers Press).

Read more: Deepak Chopra's Tips, Exercises, Spirit, ,

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Deepak Chopra

Acknowledged as one of the world's greatest leaders in the field of mind body medicine, Deepak Chopra, M.D. continues to transform our understanding of the meaning of health. Chopra is known as a prolific author of over 49 books with 12 best sellers on mind-body health, quantum mechanics, spirituality, and peace. A global force in the field of human empowerment, Dr. Chopra's books have been published in more than 35 languages with more than 20 million copies in print.


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3:41AM PDT on Nov 2, 2012

I love breathing meditation and use this several times a day. Without fail, I do a breathing meditation to relax my mind before a drift off to sleep.

Thank you, Deepak - your guidance is always helpful.

7:33AM PDT on Oct 31, 2012

Wonderful idea...I have had trouble with meditation because I thought I was doing it 'wrong' because my mind kept jumping around...perhaps this is the way to start..

9:36PM PDT on Oct 29, 2012


2:45AM PDT on Oct 29, 2012

Focusing on the breath leads to such relaxation; I have learned of various breathing techniques and employ ones at different times depending on my level of need and circumstance; I walk in my meditation and when I feel constrained or anxious, I focus within, chant a mantra or even let my thoughts flow and act as the observer until I become blank and all that there is left is the breath
once again. Thank you!

6:43PM PDT on Oct 28, 2012


12:51PM PDT on Oct 28, 2012

Thank ,I hope it works .

9:49PM PDT on Oct 27, 2012

Thanks for the article. I tried this before, but when I'd concentrate on my breathing, I would stop breathing, or do swallow breathing so I'd stop, thinking I was doing it wrong. This article gives me confidence that I need to continue with it.

9:25PM PDT on Oct 27, 2012

3 deep breaths.

8:26PM PDT on Oct 27, 2012


6:12PM PDT on Oct 27, 2012

Breathing meditation was the first I tried. It has never failed me. Thank you Deepak

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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