Today we’re going to start with something we all do. Breathe. We all breathe without focusing on it. We all must crawl before we walk and breathing is one way to quiet the mind. It has helped me at times when I was sure the stress I was under would drive me mad.

This is probably the easiest meditation technique that you can learn. You’re breathing at this moment, so all you need to learn is how to notice and focus on your breathing.

Start your breathing meditation in a quiet (maybe even tranquil) place. Do your best to make sure you won’t be disturbed. Even though it’s not the end of the world, it’s frustrating to be interrupted while you’re learning something new.

It could be an unused room in your house, a quiet park near your home or even close to your place of work. Anywhere that’s reasonably quiet is good. Once you’re comfortable with doing breathing meditations, you will find that even the “quiet place” isn’t actually necessary. You’ll be able to focus and relax yourself any time, any where even at the supermarket. You can stand up or sit down while you practice breathing meditation.

At the start, simply notice each breath as you breathe in and out. Is your breathing shallow, deep, fast or slow? Basically what are the characteristics of your breath?

Now, begin to focus on the breaths you take. Consciously breathe in and gradually fill your lungs. If you’re comfortable doing so, hold the air in your lungs for a second or two. Finally, breathe out again. Emptying the air from your lungs as much as possible. I like to count my breaths. I find that it helps me be more mindful of the process and helps me get lost in it. Sometimes I place the number softly before the breath for 10 breaths and then after each breath. I usually find 15-20 min helpful, but have even done 2-3 min at work when I have found myself irritated at someone. I have just simply sneaked away to the bathroom. LOL

Repeat the process up to five or more times. You’ll likely find that your breathing gets deeper as you do this. You may also begin to feel more relaxed.

It’s one quick and easy way to come back to yourself and soon you’ll be adding this simple technique of breathing meditation to your regular day to day activities. The great thing about this is it’s completely “invisible” to those around you. Because breathing is such a natural activity, you can use a breathing meditation pretty much anywhere and anytime.