January 29 - Class Summary -Meditation Breathing-

In the book "Meditation and Its Practice" Swami Rama of the Himilayan Institute of Yoga Science and Philosophy says:

"According to our school of Meditation, after we have established a still comfortable posture, breath awareness is the next important step."

"Breath awareness enables us to experience deeper levels of consciousness that cannot normally be experienced. In fact, you really cannot develop a deeper state of consciousness without working systematically with the breath."

"The most well-established schools of meditation teach breath awareness before teaching advanced techniques of meditation."

~end quotes

I am quoting from a book written by a master of Yoga, but even he mentions that this is something that is universal. Breath is a very important tool in relaxing and focusing. Breath plays a role in the most advanced techniques of meditation. But it is also the most basic of components. Diaphragmatic breathing is what is recommended in yoga and some of the other traditions. We are going to use that as part of our next meditation step. So you are sitting or lying down, and relaxed... next you focus on the breath.

Next I would like to quote from one of Swami Rama's students, Pandit Rajmani Tigunait, from his book "Inner Quest", describing the process of diaphragmatic breathing: "Breathe gently and naturally without jerks, pauses, or noise. Make sure your breath is flowing smoothly, evenly, and soundlessly. As soon as you have completed your inhalation, begin exhaling; begin inhaling as soon as you have completed your exhalation."

"Thus you inhale and exhale as if the breath were an unbroken circle. To make sure that you are breathing diaphragmatically, be aware of the gentle outward and inward motion of your abdomen as you inhale and exhale."

"Your chest should move only slightly, or not at all." ~end quote

Ok.. what the good Pandit was trying to tell us was that we should breathe in a continuous flow.. with no pauses, jerks, or sound. Sometimes I think its easier to think of it as a figure 8 rather than a circle.. but whatever works. Breathing deeply and smoothly, to your comfortable capacity, letting your stomach move in and out, not your rib cage.

Guided Group Meditation:

I would like to do a group meditation now.. so we can keep this to one hour. Sit as comfortably as you can.. aligning head, neck and trunk. Sitting on edge of chair may be the best balance, but find whatever position works for you. You want to be able to relax into that alignment. Feet on floor is good if that is comfortable. Once you are comfortable, be very still and relax.

Starting at the top of your head, relax your entire body.. forehead, jaw, neck, shoulders, torso, legs Feel the tension leaving you. Once you are relaxed, focus on your breathing.

Breathe with a soft stomach, inhaling to your comfortable capacity, then exhaling without pausing first. Let the breath be a continuous circle with no pauses, with no sound. Let the stillness settle over your body and mind. Feel the energy of the group all around you.. inhale this energy.. feeling your body filling with warm feeling of peace.

Exhale all tension. Be still like a mirror pool. Let the breath be as a soft breeze that does not ripple the water. Feel the warm energy filling you, feel the heaviness leaving you as you exhale. Breathing in the warm peaceful energy, breathing out all tension. Notice this energized breath as it passes through the heart center.

Feel this space opening like a flower to the sun. Try to sense the actual point where peace is felt there. Let your awareness stay in this space as you feel the breath moving through it, like a warm summer breeze in the trees. Close your eyes for a minute and focus on your breath as it moves through your heart space.

Let the stillness cover you like a blanket, and radiate outward in every direction. Be spacious. Taking one final deep breath and releasing, let us bring this meditation gently to a close.