Observing Your Natural Breath for Calmness and Stillness

Guided Practice: Observing Your Natural Breath for Calmness and Stillness

In the quest for inner peaceful introspection, meditation and mindfulness, observing your natural breathing rhythm can serve as a powerful gateway to finding calm and inner stillness. By becoming the objective observer of your breath, you unlock the potential for heightened awareness and a deeper connection with your inner self. This guided practice will take you through the steps of focusing on your breath, lifting your gaze to the spiritual eye, and attuning yourself to a state of inner tranquillity.

Watch this practice on video here: 

 Guided Practice:

1. Setting the Stage: Find a comfortable seated position with your palms facing upward on your thighs. Straighten your spine, lift your chest, gently roll your shoulders back, and close your eyes.

2. Lifting Your Gaze: Take a moment to centre yourself. Behind closed eyes lift your gaze to the centre of your forehead, the spiritual eye. Imagine a point between your eyebrows where your gaze will rest.

3. Connecting with the Breath: Inhale deeply and exhale as you relax, and now let go and allow your breath to flow naturally. Begin to observe your natural breathing rhythm without attempting to control it. Let the breath flow naturally, becoming aware of the gentle rise and fall of your chest or the subtle expansion and contraction of your abdomen.

4. Focusing on the Nostril Sensation: Shift your attention to the sensation of the breath as it enters and exits your nostrils. Notice where you feel the airflow most distinctly. This focal point becomes your anchor, or point of concentration during the practice.

5. Maintaining Concentration: As you continue to watch your breath, be aware that the mind may wander. Gently guide your focus back to the breath and the sensation in your nostrils. continue to keep your gaze lifted to the spiritual eye whenever distractions arise.

6. The Mind-Breath Connection: Acknowledge and become aware of the intrinsic relationship between the mind and the breath. As the breath flows, so does your consciousness. Embrace this connection and understand that by observing the breath, you can naturally calm both the mind and the breath.

7. Enjoying the Calmness: Notice how, with each breath, the mind and breath become more harmonious. Enjoy the calmness that arises, and relish the moments of stillness between each inhale and exhale.

8. Closing the Practice: Take a final deep inhale, and as you exhale, slowly open your eyes. Gradually bring your awareness back to the present moment, carrying the sense of calm and inner stillness with you.

Observing the autonomic flow of your natural breath, through guided meditation is a simple yet profound practice that can lead you to a state of tranquillity and mindfulness. By focusing on your natural breathing rhythm, lifting your gaze to the spiritual eye, and maintaining concentration, you pave the way for a deeper connection with your inner self and the present moment. Incorporate this practice into your routine to experience a sense of calmness that extends beyond meditation into your daily life.

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