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  • How to Practice Buddhist Breathing Meditation. In Buddhism, meditation serves to calm and

  • control the mind and is essential to break the cycle of suffering and attain Enlightenment.

  • Follow these steps for mindfulness of breathing meditation, one of the two simplest meditations.

  • You will need Understanding and acceptance of what you are going to do A place where

  • you will not be interrupted Meditation bench or chair Cushion A blanket A timer, a meditation

  • track on a music player, or a watch or clock and something pleasant to gaze upon. Step

  • 1. 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. Use a cushion

  • to support your back if necessary, and wrap yourself in a blanket if you’d like extra

  • warmth. Step 2. Decide how long each of the four phases of the meditation will be. Five

  • minutes is a good length of time for beginners. Step 3. 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. Step 4. To prepare yourself for the meditation, bring your awareness into the

  • present. 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. Step 5. 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. Step 6. Reflect on what you want to achieve from this meditationfor

  • example, dealing with a particular source of distress or developing your meditation

  • skills further. Step 7. Commit yourself to practicing seriously. Step 8. 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. To begin, take a slightly deeper breath to

  • help you to focus on your breathing. Step 9. 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. If your mind wanders, bring

  • it gently back to the breath and start counting again from one. Step 10. For the second phase

  • of meditation, count before each breath. Step 11. For the third phase, do not count, but

  • simply be aware of each breath as it happens. Step 12. 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. Step

  • 13. When you have completed the fourth phase, sit quietly for a few seconds and reflect

  • on your experience of meditation. Step 14. Return gently to your life in the outside

  • world. Did you know Mindfulness of breathing meditation dates all the way back to the Buddha

  • himself, who was born in the sixth century B.C.E.

How to Practice Buddhist Breathing Meditation. In Buddhism, meditation serves to calm and

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如何修習佛家呼吸禪修 (How to Practice Buddhist Breathing Meditation)

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    Hhart Budha 發佈於 2021 年 01 月 14 日
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