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- Sit comfortably
- Gently close your eyes
- Bring attention to your nostrils
- As you inhale, note the subtle flow of cool air entering your nostrils
- As you exhale, note that the air passing out of you is warmer
- Breathe naturally
- If your mind begins to drift and thoughts enter, gently acknowledge that you became distracted and bring your attention back to the cool/warm air entering and exiting
-Victor M Parachin, Sit a Bit
- Gently close your eyes
- Bring attention to your nostrils
- As you inhale, note the subtle flow of cool air entering your nostrils
- As you exhale, note that the air passing out of you is warmer
- Breathe naturally
- If your mind begins to drift and thoughts enter, gently acknowledge that you became distracted and bring your attention back to the cool/warm air entering and exiting
-Victor M Parachin, Sit a Bit
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The goal of the 1-21 mind management meditation is to count up to 21 breaths without thinking of anything else--without any thoughts entering the mind except for breath counting.
- Sit quietly and begin to count your breaths with an inhalation/exhalation being one count.
- As soon as a thought enters your mind during the count, it means you have lost the contest with your mind and must therefore begin counting again.
- Do not be become discouraged if you only get to the fourth or fifth breath count before your mind wanders and thoughts enter. This is typical for most people. Be both patient and kind with yourself.
- When you realize you are thinking thoughts, simply acknowledge that this has happened and start the count over begininng at one. With practice you will be able to count more breaths before thoughts emerge.
-Victor M Parachin, Sit a Bit
- Sit quietly and begin to count your breaths with an inhalation/exhalation being one count.
- As soon as a thought enters your mind during the count, it means you have lost the contest with your mind and must therefore begin counting again.
- Do not be become discouraged if you only get to the fourth or fifth breath count before your mind wanders and thoughts enter. This is typical for most people. Be both patient and kind with yourself.
- When you realize you are thinking thoughts, simply acknowledge that this has happened and start the count over begininng at one. With practice you will be able to count more breaths before thoughts emerge.
-Victor M Parachin, Sit a Bit
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Those who seek to practice meditation are always instructed to begin by focusing on their breathing. In meditation, the breath is the vehicle of release: the releasing of distracting thoughts, disturbing images, feelings of limitation, and feelings of resistance. Those skilled in meditation know that the breath can calm, reassure, and stabilize both mind and body. . . .
So the next time you're upset about something, don't just stand there, breathe! Here's an effective way of using the breath to calm and center yourself: While inhaling and exhaling, say to yourself: "Peace in, anxiety out." Repeat this as many times as necessary until calm and relaxation emerge.
-Victor M Parachin, Eastern Wisdom for Western Minds
So the next time you're upset about something, don't just stand there, breathe! Here's an effective way of using the breath to calm and center yourself: While inhaling and exhaling, say to yourself: "Peace in, anxiety out." Repeat this as many times as necessary until calm and relaxation emerge.
-Victor M Parachin, Eastern Wisdom for Western Minds
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"Breath is the link between the mental and physical disciplines. It makes the mind calm, lucid and steady." -Swami Vishnu Devananda
Not only do most people take breath for granted but many people do not breathe properly. Consistent ineffective breathing eventually results in fatigue, stress, anxiety, illness and a wide variety of other health issues. To determine if you are a good breather or a weak breather, take a few moments and pay attention to your breath. As you inhale and exhale sense whether your breathing is shallow and rapid or smooth and steady? Because both body and mind are affected--negatively or positively--by the way we breathe, it's important to do so properly.
-Victor M Parachin, Buddhist Wisdom for Beginners
Not only do most people take breath for granted but many people do not breathe properly. Consistent ineffective breathing eventually results in fatigue, stress, anxiety, illness and a wide variety of other health issues. To determine if you are a good breather or a weak breather, take a few moments and pay attention to your breath. As you inhale and exhale sense whether your breathing is shallow and rapid or smooth and steady? Because both body and mind are affected--negatively or positively--by the way we breathe, it's important to do so properly.
-Victor M Parachin, Buddhist Wisdom for Beginners