Many individuals encounter challenges when they first engage in breath-focused meditation. This article explores common issues and offers strategies for addressing them.
Difficulty in Engaging with Breath in Meditation
For many, the breath serves as a stable, neutral point of focus during meditation. However, some find that concentrating on their breath can lead to discomfort or anxiety. Others notice they begin to consciously control their breathing when they focus on it (this will be discussed further below).
If focusing on your breath is not comfortable for you, there are alternative focal points you can use in meditation. Some individuals find it helpful to concentrate on sounds or physical sensations. Initially, give breath meditation a try for a few weeks, and if it doesn't suit you, feel free to explore other focal points.
Using Sound as a Meditation Anchor
Many who choose not to focus on their breath use auditory stimuli as their meditation anchor. This involves simply being aware of the sounds around you, allowing them to enter and leave your consciousness without trying to identify their sources or creating stories about them. When your mind drifts, gently guide it back to the act of listening, just as you would with breath meditation.
Controlling the Breath During Meditation
It's not uncommon for meditators to start controlling their breath when they focus on it. This issue often resolves over time. Experiment with focusing on different parts of your body (abdomen, chest, nostrils) during breathing, or try meditating while lying down. Aim to relax and approach your breath gently. If frustration arises, consider switching your focus to auditory stimuli or bodily sensations. Explore what a “controlled” breath feels like in terms of direct, tangible experience.
Mentally Labeling the Breath
Using mental labels like “in/out” can be a useful tool in maintaining focus during meditation. This technique involves softly repeating a word or phrase in your mind. If it aids your practice, use it; if not, feel free to disregard it. Remember to keep the label subtle and maintain the primary focus on the physical sensations of breathing.
Finding Breath Meditation Monotonous
Some find focusing on the breath to be unexciting compared to more stimulating activities. Meditation teaches us to find interest in less dramatic experiences, fostering appreciation for life's simpler aspects. If you find breath meditation monotonous, try to engage more deeply with the nuances of each breath. Observe the differences between inhalations and exhalations, and the subtle movements of your body with each breath. This deeper engagement can transform boredom and enhance your perception of the world, as experienced by Ethel, an 81-year-old retired nurse and grandmother.
Falling Asleep During Meditation
Sleepiness is a common occurrence in meditation. If this happens, don't be too hard on yourself. Practice at times when you're less likely to be tired, keep your eyes open, stand up, or try walking meditation.
The Challenge of Breath Meditation
Breath meditation may seem simple, but it is a challenging practice. It requires building mental endurance, similar to developing physical fitness. Over time, your ability to maintain focus will improve, as Jackson, a 63-year-old investor, discovered through persistent practice.
Practicing Mindfulness of Breathing
To practice, find a comfortable sitting position. Pay attention to your posture, keeping your back upright but relaxed. Close your eyes, rest your tongue comfortably, and place your hands on your knees or lap. Notice the sensation of your body sitting, including its weight and shape. Focus on the sensation of your breath in your body, whether in your abdomen, chest, or nostrils. Avoid elongating or shortening your breath intentionally. When your mind wanders, acknowledge it gently and return your focus to your breath. Start with five minutes of practice, gradually increasing the duration as you feel comfortable.
