BASIC BREATHING MEDITATION

Breathing is the cornerstone of all kind of meditation techniques, this practice centers on something we always do but rarely notice: good quality breathing. You do not need to do anything with your breath but observe it first. Eventually you can work on changing your breath, and sending it into new areas of you torso. But at first, just become aware of each inhalation and exhalation; let your mind track how the breath moved, mapping where it goes to develop an understanding of your own unique "breathing identity"

You can even try breathing while wearing earplugs to amplify the internal sound of your breath and to block any distracting noises.

This breathing meditation is easy to do anytime and anywhere and you will get centered easily. "you can retreat to your breath whenever you are feeling dull, tired or stressed out. You can start with few minutes first and build it up to twenty minutes. The best way to do it is to be in a place you can relax and have a open window or good air quality.

How to do it?

1. Sit your legs crossed or lie down on your back and keep your body straight. Have a firm pillow or rolled towel under your knees. Your arms should rest about 45 degrees from your torso.
2. Breath quietly in and out through your nose, feel each breath as it moves through your torso. Feel where in your body the breath is moving and where it is not.
3. Begin to notice how your breath changes as you focus on it, and how your awareness changes in turn. 
4. When your mind begin to drift, gently bring it back to your breath.
5. Begin to bring your breath to areas of you body that feel dull or "un-breathed". Imagine your torso as a container, and try actively sending breath into the places it's not reaching, such as your pelvis or bottom part of your stomach area. Don't force the breath, just allow it to follow your consciousness. 
6. At the end of the session, wiggle your fingers and your toes, then stretch your arms and legs, if you are lying down, roll over to one side and pose before pushing up to a seated position. Roll up slowly, leading up you torso and raising your head last.
7. Have a glass of room temperature water and drink it slowly.

This meditation exercise will help you to detoxify your lungs and oxygenate your blood stream. It will also calm you down and help you to prepare yourself for a good night sleep.