Mindful Breathing Meditations
As a beginner in meditation, you’ve likely experienced the challenge of keeping your mind focused. KumariDevi, founder of Skanda Academy and Kind Heart Sangha, has developed a simple yet powerful technique to help you cultivate mindfulness and presence. By counting your breaths up to 24 or even 100, without losing track, you can train your mind to stay anchored in the present moment.
Breathing meditations are among the most effective practices for cultivating inner peace. By easing daily stress, they help you remain calm and centered, regardless of what life brings. Our two breathing meditations guide your focus inward, connecting you to your innermost self—the source of true transformation. Practicing deep breathing exercises before bedtime can also promote deep, restful sleep.
Science says people who meditate regularly exhibit higher levels of brain activity, allowing the mind to process information faster and become less reactive, calmer, and mindful. A thousand-year-old spiritual practice, meditation originated to enable a deeper connection to individual consciousness. Regular meditation leads to improved physical, mental, and emotional well-being. Once the looping and often destructive commentary in your mind is tamed, meditation is a way of accessing greater and deeper aspects of consciousness.
Benefits
Increase self-awareness, calm the nervous system, reduce anxiety and stress and remain present. Good for,
- Depression and PTSD
- Managing stress
- Improving focus
- Better sleep
Make a Date to Meditate
- Remove any tight or constricting clothing.
- Select a time of day that allows you to do meditate regularly.
- Select a quiet space free of interruptions, especially away from pets and family.
- Sit upright, with your body straight but not rigid.
- Place a cushion or roll a blanket under the sits bones to help the spine stay straight.
- Ensure you are comfortable, and your vertebrae are correctly balanced to ensure the flow of signals from your brain to the rest of your body and vice versa.
- Inhale and exhale slowly and rhythmically through both nostrils.
- Redirect your focus to the present moment by wiggling your hips or toes.
Keep your mind focused by counting numbers with deep breathing. It’s an excellent practice to train your mind to remain present.
100-Breath Counting Meditation
An ideal practice for intermediate meditators, counting to 100 and using your breath to guide you is one of the most effective practices to achieve inner peace. Meditation reduces stress and anxiety. Counting meditation is set to music, deep breathing and counting help you stay mindful. On-hundred breath and counting meditation are approximately 30 minutes.
Slow breathing activates the parasympathetic nervous system and engages the diaphragm muscles. Counting and Breathing Meditation, created by KumariDevi, releases trapped emotions, allowing you to let go of pent-up traumas like anger and frustration. Activating the vagus nerve, and the parasympathetic nervous system, overseeing things like mood, digestion, and heart rate. Breathing sends oxygen to your brain and other organs. Breathing evenly through both nostrils balances the air in both lungs and oxygenates the blood.
