Heart breathing meditation is an incredible powerful form of meditation. Thankfully it also one of the easiest to learn. It is advised that at some point you receive direct instruction for this type of meditation, as there are complexities to the technique that are difficult to learn by yourself. But, when you are starting out you can certainly practice and enjoy the methods at home.
Below you will find a series of heart breathing techniques from the very simple, thorough to more complex techniques. Take your time to master each step before moving onto the next one.
Step One: Assume The Correct Posture
Heart Breathing Meditation begins with assuming the correct meditation posture. Posture is considered to be very important for this type of meditation and so you need to focus on performing this step correctly. Take a seat on the ground, on a small pillow or in a chair. Make sure that you are sitting up straight so that you stomach is not folded over. This will allow you to breath clearly and take a full breath. Next pull your shoulders back so that you are not slouching. This will make it easier for you to sense your heart beat.
Step Two: Becoming Aware Of Your Breath
Begin by noticing the patterns of your breathing. Fix your attention on your breath and note when you breathe in and out, and how long you pause in between. This pattern is important because it reflects your internal emotions. For example when we are agitated we tend to breathe faster, when we are relaxed our breath slows and becomes deeper. By learning how to consciously control this pattern you can gain access to your unconscious mind.
Step Three: Controlling Your Breath
Now you will move on from noticing your breath to trying to control it. Aim to make the length when you inhale and you exhale the same. Center the breath in your heart. The aim is to gain balance in your breath and heart rate. Make sure that when you are breathing you make little or no noise and that your breathing is smooth.
Step Four: Force Your Exhalation
This time when you are exhaling force your breath out for a period of more than three seconds. The aim here is to reach your full breath. Once you reach your full breath make sure to breath back in immediately. When you inhale after this full exhalation you will notice that you enjoy a full breath of energy.
Step Five: Extend Your Breath
Move onto the next step which is extending your breath in and out even longer. This time you will make both your in and your out breath six counts long. As you do this try to notice the pulse of your heart beat throughout your body. The more awareness you have of your body, the more you open up your consciousness. Once you are able to comfortably handle breathes of six counts, try and move up to eight counts on both the in and out breath.
Step Six: Hold Your Inhalation
This time you are going to hold your inhalation. At the moment that your lungs are the most full of air hold your breath. While you hold your breath try to become aware of your heartbeat. You should notice that your heartbeat becomes more clear as you hold your breath for longer.
Step Seven: Advanced Breathing Techniques
If you have mastered the previous steps you can then move onto a more advanced technique called square breathing. With this breathing technique you will exhale for a six count, inhale for a six count, and then hold your breath in fully for a twelve count. This is a very powerful technique which helps you to gain perfect balancing in your breathing.
Once you have completed at least ten repetitions of this pattern you can extend the length to an eight count on the exhalation, and an eight count on the inhalation and holding the breath for a sixteen count. Perform this for at least ten repetitions and until your are comfortable with it. Finally moving up to a breathing pattern of a ten count on the exhalation, a ten count on the inhalation and holding the breath for twenty counts.
If you can master these techniques you will already be enjoying the many benefits that heart breathing meditation has to offer. Remember, that the full benefits of the method are only experienced if you make your practice consistent. Set aside time each day in order to perform your heart breathing meditation practice.
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