Calming the Breath and the Body (Long Version)

In the blog category “Guided Meditations”, I will provide detailed explanations for all the guided meditation tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Meditations” page under “Resources” menu option where these meditation tracks in mp3 format will be placed for streaming or for downloading.

A few months ago, I received a request from a regular website visitor asking me if I could provide a longer version of the guided meditation entitled “Calming the breath and the body”. I realized that it would be very beneficial to create a longer version of this track.

A very helpful application of mindfulness of breath meditation is to induce relaxation in the body. While breathing, our exhalations relax the body whereas inhalations energize the body. During exhalations when we gently and consciously relax different parts of the body, we amplify the relaxation experience.

The original version of “Calming the breath and the body” meditation track guided us to relax different parts of the body as we exhaled. The mindfulness of breath practice would anchor our minds and would keep it focused on the relaxation process. We would just need to lie down comfortably and bring our attention to the breath. As we exhaled, we would feel the relaxing effect of the breath as it left the body and relaxed it, part by part as guided in the meditation track. We would begin at the top of the body and going down till we reached the feet. The longer version of the original guided meditation track simply has a longer period of silence prior to each body part being called out.

Within our normal breathing cycle, a “long breath” is the relatively long space between the end of an exhalation and start of the next inhalation. While performing this exercise, we start to relax the body part at the start of exhalation and continue till the “long breath” portion is completed. It is very important to note that the breath should not be manipulated in any way. We should work with the breath as it comes in and goes out on its own.

Finally, we should perform this meditation/relaxation technique in a safe area where we will not be disturbed nor will we disturb others. We should not do this while driving or while operating heavy machinery.

I can think of three situations where this practice will help us immensely:

  • When we are unable to sleep at night and find ourselves plagued by all kinds of thoughts
  • When we wake up in the middle of the night and are not able to go back to sleep again
  • In the middle of a busy day at home, when we feel the need to take a break to refresh and recharge ourselves.

If you would like to share your experience, ask questions or provide helpful suggestions on this or any other blog post, then please fill out the contact form below. In a blog category entitled “Website Content Feedback” I will publish my answers to your questions as well as your suggestions wherever appropriate. I will be also delighted to publish your experience, if you would like me to do so. Thank you !!!

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