In a world filled with distractions, even a short meditation practice can bring a sense of clarity and inner calm.
Two Approaches to Breath Meditation
There are many ways to meditate, but two of the simplest and most effective techniques are Vipassana (insight meditation) and Anapanasati (mindfulness of breathing).
- Vipassana (Insight Meditation): The goal is to observe the breath naturally, without controlling it.
- Anapanasati (Mindfulness of Breathing): This method involves counting the breath to help maintain focus.
A Simple 5-Minute Breath Meditation Routine
Step 1: Find a Quiet Space
Sit comfortably in a relaxed but upright position. You can sit on a cushion, chair, or even on the floor.
Step 2: Observe Your Natural Breath (Vipassana)
Take a moment to notice your breath as it is—without changing it. Feel the sensation of air entering and leaving through your nose.
Step 3: Count Your Breaths (Anapanasati)
Start counting each breath: inhale (1), exhale (2), and so on. If your mind drifts, gently bring it back to the count. You can also use tools like the Apple Watch Breathe session to help guide your focus.
Step 4: Notice the Effects
Sit for a few more moments in stillness. Observe any sense of calm that has developed. Then, open your eyes and return to your day.
Why Just 5 Minutes?
While longer meditation sessions have deep benefits, even five minutes can reset your mind, and build the habit of mindfulness.
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