1093 1182 Religion & Spirituality Buddhism Meditation and Prayer true Tue, 05 Feb 2008 18:10:05 -0800 /system/videos/1/93/10/1093.flv breath, breathe, breathing, buddhism, buddhist, DIY, Do It Yourself, Essential Skills, Instructional, Learn to, meditate, meditation, prayer, religion, religious, spiritual, spirituality, Tips, tutorial How To Practice Buddhist Breathing Meditation http://www.howcast.com/videos/1093-How-To-Practice-Buddhist-Breathing-Meditation http://www.howcast.com/videos/1093-How-To-Practice-Buddhist-Breathing-Meditation/edit approved 224 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=1093"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=1093" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 42 Chris_Davis http://img.howcast.com/system/thumbnails/1093/ppn_davis_breathing_meditation_sd_xxlarge_maintained_aspect.jpg 5652 false false false 20981 1 45 Step http://img.howcast.com/system/thumbnails/1093/45.jpg Sit comfortably Find a position in which you can sit comfortably for the meditation. You can kneel using a meditation bench, sit cross-legged on the floor, or sit upright on a chair.

]]> 20982 2 57 Tip Use a cushion to support your back if necessary, and wrap yourself in a blanket if you’d like extra warmth.

]]> 20983 3 65 Step http://img.howcast.com/system/thumbnails/1093/65.jpg Decide length of phases Decide how long each of the four phases of the meditation will be. Five minutes is a good length of time for beginners.

]]> 20984 4 74 Step http://img.howcast.com/system/thumbnails/1093/74.jpg Set timer or select music Set the timer or select a track on your music player that corresponds to the length of time you have chosen for the first phase.

]]> 20985 5 81 Step http://img.howcast.com/system/thumbnails/1093/81.jpg Bring awareness into the present To prepare yourself for the meditation, bring your awareness into the present.

]]> 20986 6 88 Tip For a few seconds, focus your gaze on something pleasant, like a plant, statue of the Buddha, or pretty vase, to ground yourself in the present.

]]> 20987 7 96 Step http://img.howcast.com/system/thumbnails/1093/96.jpg Close your eyes & become aware of body Close your eyes and scan your body to become fully aware of it. Begin with your toes and move slowly along your feet and up your legs, back, and pelvis, through your hands and arms, and finally up to your neck and head.

]]> 20988 8 113 Step http://img.howcast.com/system/thumbnails/1093/113.jpg Reflect on what you want to achieve Reflect on what you want to achieve from this meditation—for example, dealing with a particular source of distress or developing your meditation skills further.

]]> 20990 9 124 Step http://img.howcast.com/system/thumbnails/1093/124.jpg Commit yourself to practicing seriously Commit yourself to practicing seriously.

]]> 20991 10 130 Step http://img.howcast.com/system/thumbnails/1093/130.jpg Bring awareness to breathing Keeping your eyes gently closed throughout the practice, bring your awareness to your breathing. Notice everything you can about the breath: the path of the inhalation down your throat, how your diaphragm moves and your chest rises, the slight pause before the exhalation, and how the exhalation passes out of your nostrils.

]]> 20992 11 150 Tip To begin, take a slightly deeper breath to help you to focus on your breathing.

]]> 20993 12 153 Step http://img.howcast.com/system/thumbnails/1093/153.jpg Count after each breath To start the first phase of the meditation, count “one” after the first breath, “two” after the second, and so on up to “ten.” Then start again at one. Do this for the planned length of time.

]]> 20994 13 174 Tip If your mind wanders, bring it gently back to the breath and start counting again from one.

]]> 20995 14 176 Step http://img.howcast.com/system/thumbnails/1093/176.jpg Count before each breath For the second phase of meditation, count before each breath.

]]> 20996 15 180 Step http://img.howcast.com/system/thumbnails/1093/180.jpg Be aware of each breath For the third phase, do not count, but simply be aware of each breath as it happens.

]]> 20997 16 187 Step http://img.howcast.com/system/thumbnails/1093/187.jpg Bring awareness to stages of each step For the fourth and final phase, bring your awareness more precisely to the point at which you feel the breath enter and leave your body. This might be your nostrils, the top of your throat, or somewhere else.

]]> 20998 17 200 Step http://img.howcast.com/system/thumbnails/1093/200.jpg Reflect on experience When you have completed the fourth phase, sit quietly for a few seconds and reflect on your experience of meditation.

]]> 20999 18 209 Step http://img.howcast.com/system/thumbnails/1093/209.jpg Return gently to your life Return gently to your life in the outside world.

]]> 21000 19 214 Fact Mindfulness of breathing meditation dates all the way back to the Buddha himself, who was born in the sixth century B.C.E.

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