Healing Meditation #1: Minding Your Breath
During April and May 2012, I led a 8-week healing meditation group to introduce people to different meditation techniques. Each week we explore two meditations, which help us relate to different aspects of our illness and difficulties or refocus on the positive, uplifting aspects of our lives.
I thought I shall share these practices in this blog, after having taken leave from writing for quite some times now. The first one will be a simple and effective one: minding your breath.
I regard all those habitual thinking, ruminating, and emoting that weigh heavily on my mind, heart and body as uninvited guests. It is almost as if they have invited themselves into my living room without my permission and have showed no sign of leaving any time soon. Any amount of arguing with them or commanding them to leave would only prolong their stay in my mental and bodily space.
I have come to use this practice of mindfulness of breathing as a way to unburden and unload all these stuff that have piled up within me. In particular, I regard each out-breath as an opportunity to show my uninvited guests to the door with patience and firmness: “You can leave now. If you do come back, I promise to show you to the door once again, politely but firmly.”
The most important thing is my attitude: gentle determination without any trace of frustration or upsetness. Sooner or later, they will get the message. Give it a try.
Mindfulness of Breathing for Unburdening
Rest your attention on the natural breath sensations at different parts of your body, without the need to control the breath.
See if you can make use of your out-breath to help you release the unnecessary tensions in your body and the agitated energies behind the involuntary thinking in your mind. Just show them the door and let them flow away with the breath.
You can allow your body and mind plenty of time and space to find their way back to a more balanced state. Let into your experience the feelings of ease, relaxation, looseness and peace.
Published on June 28, 2012.
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