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breath concentration .pdf


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Breath Concentration: One of the easiest meditation
techniques out there. During this practice, you sit down
in a meditative-like
like posture and you bring yourself to the
present moment by focusing on the sensations of
breathing. This technique is extremely simple, however,
it can
n create very powerful and deep concentration
states. Breath Concentration is often recommended to
absolute beginners since it doesn’t require a lot yet it can
bring great results later down the road.
Breath Concentration is perfectly suited for daily
practice.
actice. If you’re looking for a technique that will reduce
stress, emotional pain and clear your mind, this is the
technique for you.

1. Benefits of Breath Concentration.

2. Pitfalls of Breath Concentration.
Not practicing at all. This is the greatest pitfall of all.
If you don’t practice consistently, you will never succeed.
Make sure you sit down and meditate every day.
Regardless of how stressful or busy it is, you always have
a 10 minutes to spare.

Daydreaming. Many times, you will find yourself
daydreaming (being lost in thought stories) during
meditation. And every time you realize it, you have to
bring your attention back to the breath. If you
consciously choose to let go of the objective of
meditation (being with the breath), you’re failing to
meditate properly. Always try to keep your attention on
the act of breathing, and as soon as your mind wanders
off, bring it back to the breath.
Lack of Acceptance. Whatever happens within
meditation is alright. Accept the fact that it’s difficult and
emotionally challenging. Accept your monkey mind that
screams all the time. Accept all the problems and
obstacles of the day, week, month and a year. For that
specific time, everything is ok. Don’t resist or cling, just
let everything be.
The pursuit of some imaginary state. Don’t try to
enter some kind of state that you’ve heard of or read
about. The only goal of yours during this technique is to
be with the breath. High consciousness states will come
on their own. You trying to rush things won’t help
anything.
Not accepting thoughts. A lot of people make a
mistake of resisting thoughts or being judgemental of
them. You have to accept that you cannot control your
thoughts at all. Fighting with them is just getting in your
way.

3. How to Perform Breath
Concentration.
You start the technique by sitting down cross-legged.
Then, you take a couple of deep breaths and adjust
yourself. Once you’re comfortable, focus your attention
on the sensations of breathing. Don’t think about the fact
that you’re breathing, just be mindful of the raw process
of it. As you breathe, pick one specific sensation within a
single breath such as the feeling of air going in through
your nose, and become even more mindful of that.
Whenever you feel ready, start counting. Every time the
air goes in through your nose, be mindful of the
sensation and count it as one. Count up to ten times and
then start again from zero.
Be mindful throughout the whole process of breathing.
As soon as your mind wanders off, acknowledge it and
then bring it back to the breath. Remember that you’re
not failing if your attention wanders off. As long as
you’re trying to focus back on your breath, you’re doing
just fine.
As you will be breathing, your mind will definitely
wander off. You will start thinking about how stupid it is
or how is this going to help you with anxiety and stress.
It’s inevitable that you will look off the breath, don’t beat
yourself over it. Accept the fact that you will fail many
times and just keep going.

Don’t try to think about anything specific. Don’t imagine
calm and peaceful places or states. Just be with the
breath.
Keep repeating the process of counting and refocusing
for at least 10 minutes. You can meditate for longer
periods, but if you’re just starting out, try to reach 10
minutes mark.
The Reminder: I’ve started a Facebook Group for
Meditation & Mindfulness. We talk about stuff related to
the practice, so if you want to join our community use
this link: Click!


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