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Meditation Practice: Following Your Breath

Following Your Breath

Individual Experience

  1. Begin by finding a comfortable sitting position that you can hold for 10-15 minutes.
  2. Take a few deep breaths, exhaling slowly between each breath. Without trying to force your breath in any way, allow it to find its own natural depth and rhythm. Always inhale through your nose (That’s assuming your nasal passages are clear and unobstructed). Otherwise breath through your mouth.
  3. Allow your attention to focus either on the sensation of your breath coming and going through your nostrils and mouth, or on the rising and falling of your belly as you breathe.
  4. Give your full attention to the coming and going of your breath.
  5. If you realize your attention has wandered, and you find yourself engrossed in thinking ahead or day-dreaming, simply acknowledge the ego’s trespass, then gently but firmly bring your attention back to your breathing.
  6. Continue this process throughout your contemplative experience.
  7. When your inner focus time is complete, take a few more deep breaths, exhaling slowly between each, and slowly become aware of your surroundings. Open your eyes, but keep facing in the same direction for a few moments.
  8. Now take a few minutes to record your contemplative experience (your thoughts/intuitions/insights) in your Journal.


© 2011 Bil and Cher Holton,

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