Exploring Breath Awareness in Daily Practice

In this lesson, we describe the meditation practice of breath observation, along with counting the breath and adding meaningful phrases. This approach enhances our awareness and connection to our breath, which is crucial for effective yoga practice.

Objective

Be prepared to teach the meditation technique of Breath Observation and related practices.

Description

Breath Observation is about being mindful of your breath without changing or manipulating it in any way. It’s important to convey to students that simply observing their natural breath is all that’s needed. As a part of this practice, counting the breaths can help maintain focus. Adding phrases can deepen the experience and anchor the mind.

The Practice

In this meditation, remind students that they don’t need to do anything to the breath. They just need to breathe and be aware that they are breathing.
Understand that it is natural for the mind to wander. When attention drifts away from the breath, gently guide students to return to observing it.
If students notice a tendency to judge themselves for distractions, encourage them to release that judgment, allowing a gentle return to focus.

Counting Breath

Counting breath can be an effective tool for maintaining concentration. Here’s how to implement it in practice:

Assign numbers to the breath. For example, “inhale one,” “exhale one,” “inhale two,” “exhale two.”
Counsel students to restart the count at “one” whenever they realize their mind has wandered.
Acknowledge that some meditations will feel more distracted than others. If they lose count or focus, they should simply return to the breath beginning from “one.”
Reassure students that the practice remains valuable, regardless of how their minds behave during a session. Just keep directing attention back to the breath.
After a set time, encourage students to let go of counting and simply observe the breath for a few moments.

Adding Phrases

Incorporating phrases during breath can create a richer experience. Here are some examples:

In and Out

Inhale – Breathing in
Exhale – Breathing out

I Know I Am Breathing

Inhale – As I breathe in, I know I am breathing in
Exhale – As I breathe out, I know I am breathing out

Receiving & Letting Go

Inhale – Receive (hand motion downward)
Exhale – Let go (hand motion upward)
Pause

Inspiration & Letting Go

Inhale – Inspiration
Exhale – Letting go

Energy and Softening

Inhale – Energy
Exhale – Softening

Love, Light, Deep Peace

Inhale – Love and light
Exhale – Deep peace

Wake Up and Be Present

Inhale – Wake up
Exhale – Be present

Peace

Inhale – Peace
Exhale – Peace

Calm My Body, Smile

Inhale – Breathing in, I calm my body
Exhale – Breathing out, I smile.
Pause – Dwelling in the present moment, I know this is a wonderful moment.

More Resources

We have a wealth of resources surrounding breathing practices. To avoid duplication, I encourage you to explore Pranayama & The Breath for further study.

Additionally, you can find more insights into breath observation techniques at Breath Observation and More.

By integrating breath awareness into daily practice, we foster a deeper connection to ourselves and enhance our yoga journey. Through consistent practice of breath observation, counting, and adding phrases, we cultivate mindfulness that transcends our mat and enriches our daily life.