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3-Minute Breathing Meditation

Meditation is a vast concept there are various types of meditation, it is highly recommended that practise meditation under the guidance and presence of Teacher or Guru. And the most important thing to do during meditation is to keep your mind clear of all the thoughts. As good thought may make you kind person, so does terrible thoughts make you evil and sad thought may lead to depression and suicidal instincts. 


In meditation, a basic method is to focus your attention on your breathing. After setting aside time to practice meditation, you’ll find it easier to focus your attention on your breath in your daily life. It is an important skill to deal with negative emotions, stress, anxiety, control your temper, and sharpen your ability to concentrate.

How to do Breathing Meditation:

The basic way to do meditation is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally, you’ll be sitting position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking a deep breath. Otherwise, simply observe each breath and trying to calm it. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s okay. Just notice that this is happening and gently bring your attention back to your breath.

Make yourself relaxed and comfortable.

You could be seated on a chair, on the floor, on a cushion or on a mattress. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable as well as the rest of the body. Let yourself relax and just breathe.

Focus on of rhythm breath. 

Feel the natural flow of breath inhale and exhale, focus where you feel your breath in your body, your abdomen, your chest, your throat or your nostrils. See if you can feel the sensations of your breath, as it flows through your body and makes you feel alive.

Get back your wandering mind to the breathing. 

You might find that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It is very natural. Just notice that your mind has wandered and then gently redirect your attention right back to the breathing.

Stay here for Three to Fifteen minutes. Focus on your breath, from time to time, you’ll get lost in thought, then return to your breath.

Make it a set, 3 min 5 times.

Don’t make it difficult or stressful break it down to sets, after a few minutes, once again focus on your body, your whole body, seated here. 

You may find that your mind wanders, distracted by thoughts or bodily sensations. That’s okay. Just notice that this is happening and gently bring your attention back to your breath.
In the end, let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.

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Location: Ahmedabad, Gujarat, India

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