Last week we looked at diaphragmatic breathing, and how this can help us to calm ourselves throughout the day. We can also use the breath during meditation, and there are many methods and traditions for meditating on the breath. In some traditions, these meditations are quite structured – for example, the instruction might be to breathe in to the count of four, hold for two counts, then breathe out to the count of eight. These kinds of exercises can be very calming and soothing for the mind and body.
In mindfulness, the approach is not to control the breath in any way, but to allow it to ‘breathe itself’. We are simply observing the quality of the breath – is it long, deep and even? Or is it shorter, more shallow, uneven? We don’t judge the breath or try to change it – we simply notice what is happening right now, and allow ourselves to be present with it in friendly companionship. Over time, we often do find that our breath becomes more settled, deeper. Yet whether our breath is deep or shallow, we can bring a sense of curiosity and openness to our experience. What does the breath feel like in the body? What kind of emotions, mental patterns, are we experiencing? We can learn a lot about our current state from becoming more mindful of the breath – being a witness, a friendly observer, to the breath.
The Vietnamese Zen teacher Thich Nhat Hanh has a beautiful poem (sometimes called a gatha) which we can use with the breath from time to time:
Breathing in, I calm the body.
Breathing out, I smile.
Dwelling in the present moment,
I know this is a wonderful moment.
The breath is a wonderful object of meditation because it is always with us, it’s rhythmical, and it connects us intimately with our bodies and our surroundings. Next week, we will look at another meditation practice which uses the breath to develop greater focus and clarity.
Weekly practice idea:
Tune into the breath, both during meditation and also throughout the day, and try to simply observe it, without changing it in any way. What do you notice?