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Meditation on Breath
Meditating on your breath is the easiest form of concentrative meditation. While strengthening your mindfulness and alertness, it also has great calming effect on the mind. It is particularly useful in tackling restlessness that one experiences during meditation.
While meditating on your breath, do not practice pranayama, (alternative breathing) or any other yogic forms of breathing. Just breathe normally and watch your breath, pay attention to inhalation to exhalation.
Concentrate on your breath. You can keep your eyes open or closed as you like.
Here’s how to do it right:
• Sit comfortably in yogic posture.
• Breathe deeply and normally for a few minutes with both nostrils.
• Close your eyes or lower your eyelids a bit if you don’t wish to completely close your eyes.
• Simply listen to your inhalation.
• Pay attention to the small pause that occurs when inhaling ends and exhaling starts.
• Listen to your exhalation.
It’s the best meditation to do when you feel restless and anxious. It empties your mind and calms you down.
Please note that you must not hold your breath after inhalation (as done in some breathing exercises). Instead, simply just listen to your breath going in and breath going out. Over time, the duration of your breath (both while inhaling and exhaling) extends automatically helping you retain more prana, vital life force from your breathing.