100 Breaths Meditation for Concentration and Well-Being

Written by on January 14, 2014 in Conscious Living, Meditation with 0 Comments

Steven Handel | Waking Times

This exercise will help increase concentration by using the breath as a focal point for meditation. It should take between 10-15 minutes depending on your natural pace of breathing. This is a great technique to use in the morning before you start your day, or during a break at work.

Posture

Posture can be very important to help minimize discomfort and/or avoid falling asleep. Sit on a comfortable cushion or rug, and try your best to keep your spine straight and head level. The Half Lotus position is when you have your left foot above your right leg, and hands folded a couple inches below the navel (see below). The Full Lotus position is when you have both feet above both legs.

If you find either of these positions too uncomfortable, you can choose to sit in the traditional cross-legged form (so called “indian style” that many of us learned in grade school) – where both feet are tucked under the knees or thighs. It’s up to you. Over time you will discover what works best.

Your eyes can be opened or closed during the exercise, but it is probably best to start out with them closed so there are fewer distractions.


Directions

Focus your attention on your breathing and countdown each breath from 100 to 0. Let your breathing happen involuntarily, without force. Don’t try to breath faster or slower, deeper or shallow; just let your breathing unfold naturally, and remain focused on the sensations of your breath. Inhale and exhale. Use your internal dialogue to guide the counting from “100, 99, 98, 97….etc.” until you’ve reached 0.

Tips:

  • When you first start out practicing this exercise, you will probably experience many distractions. Just make a mental note of these in a matter-of-fact, non-judgmental tone – say “I got distracted” – and then continue with the exercise until you’re finished. As you practice more, distractions will become less frequent.
  • If you start to forget to count, make a note of the distraction, and continue where you left off.
  • At points you may have to adjust your posture if it becomes too unbearable. Again, don’t be discouraged. Just note the distraction, adjust yourself, and continue.
  • If your eyes open or close at any point during the exercise, make a note, then go back to your breath.
  • You’ll sometimes notice your breathing has a naturally steady rhythm to it.
  • If you notice your breathing change (faster, slower, deeper, shallow) just make a note and continue.
  • All distractions – sounds, aches, pains, memories, daydreams, etc. – should be non-judgmentally noted and then let go of. The key is to consistently bring your awareness back to your breath until the exercise is complete.

Read the rest of the article…

Tags: , , ,

Subscribe

If you enjoyed this article, subscribe now to receive more just like it.

Subscribe via RSS Feed Connect on YouTube

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

FAIR USE NOTICE. Many of the articles on this site contain copyrighted material whose use has not been specifically authorized by the copyright owner. We are making this material available in an effort to advance the understanding of environmental issues, human rights, economic and political democracy, and issues of social justice. We believe this constitutes a 'fair use' of the copyrighted material as provided for in Section 107 of the US Copyright Law which contains a list of the various purposes for which the reproduction of a particular work may be considered fair, such as criticism, comment, news reporting, teaching, scholarship, and research. If you wish to use such copyrighted material for purposes of your own that go beyond 'fair use'...you must obtain permission from the copyright owner. And, if you are a copyright owner who wishes to have your content removed, let us know via the "Contact Us" link at the top of the site, and we will promptly remove it.

The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Conscious Life News assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms.

Paid advertising on Conscious Life News may not represent the views and opinions of this website and its contributors. No endorsement of products and services advertised is either expressed or implied.
Top

Send this to a friend