How to Meditate on Breath

Meditation is among the most effective methods and techniques for relaxation, as it allows an individual to spend quiet time with his/her own self, and get rid of any frustration, depression, anxiety or stress that s/he might be harbouring within, as a result of the monotonous and mechanical lifestyle that is all too common in the world today.

There are various types of meditation which are practiced in different regions; however, meditation on breath is one of the oldest known methods of meditation. Descriptions of the method for meditation on breath are available in ancient Chinese and Hindu writings. This is quite a simple method for meditation; however, while it is uncomplicated in theory, it is bound to take a fair amount of time for you to master it completely.


  • 1

    Find the perfect place

    Finding a place where one feels comfortable enough to meditate peacefully in silence is crucial. It is preferable to choose a place where you can sit on the floor in the lotus position (more simply referred to as the crossed leg position). However, all you essentially need is a place where you can sit with your neck and back straight, in a calm and silent environment.

  • 2

    Clear your mind

    Before you start to meditate, it is imperative that you erase all worldly thoughts from your mind. Make sure you are not distracted by anything, because only a clear, calm, and focused mind can take the most out of the practice of meditation on breath. Keep in mind that your target is only to breath and think nothing.

  • 3

    Begin with deep breaths

    Start the meditation process with a deep breath. You should make a deliberate effort to take the breath as deep as you possibly can into your lungs. Now, hold the breath and count one to five slowly.

  • 4

    Take the breath out

    Once you have counted from one to five, you can start to slowly release the breath through your mouth. However, you must ensure that you exhale very slowly, maintaining strict control over the pace, because any kind of hurry will kill the motive behind meditation.

  • 5

    Repeat the process

    You can now repeat the same process as many times as you want to. However, it is recommended that you do not overdo it initially, as this might cause you to lose interest in meditation. If you are a beginner, do it about 7 to 8 times in a day. Once you start to enjoy meditation, you can increase the duration with the passage of time.

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