×××To begin, I want to stress that this type of meditation isn't meant to feel uncomfortable, and if feelings of discomfort and/or stress arise, go e it a break and come back to it later×××
Proper positioning precedes breathwork, so be in a posture that is even and balanced (lotus, on a chair with legs down, lying down evenly, etc). People generally breath 12-20 breaths per minute (BPM), and I find that to maintain longer states of retention, a much more subtle rate of breathing is important.
To lower breath-rate, manual direction of intention may be helpful, but I find personally that releasing control and allowing it to become subtle works better for me. The breath is like a pendulum; allow it to do it's thing and it will soon less between upswing and downswing. Once breathing comes to around 10 BPM (3 second inhale, 3 second exhale), start focusing on the moment of stillness between inhale/exhale, and continue letting breath-rate fall to 6 BPM. If at this point you feel discomfort/pain/stress arise, come out of it and try again another time.
When the range of 3-5 BPM sets in and you're still feeling calm and aware, it will feel like you're sinking. By this point there should be a lucid awareness of how air is barely entering the nostrils, but it feels like like more than enough and there isn't any strong urge to gasp for air or great feelings of pressure.
At this point breath retention can be practiced. After the inhalation, close the 'doors' (nostrils) and retain. I like to focus on the fact that prana is retained in my body and constantly circulating, which prevents feelings of distress/anxiety. During retention, pay no mind to seconds passing by. Focusing on how long you're retaining can act as a subtle disturbance to your attention that can allow for feelings of distress to surge in and break concentration. Settling into the vast nothingness from which we came reminds us that we aren't wholly this transient physical body, and allows for dissolution of physical boundaries to occur as we settle into profound, silent stillness.
When it feels right, or if feelings of distress arise, very slowly let the breath out. There's no force involved here and should be let out with the same subtleness it was taken in. It's like reopening the doors of perception and allowing the breath to fall out of our nostrils.
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This always has a way of instilling very peaceful states of calm, and helps a lot when I'm preparing to go to sleep and allows me to be more Present and to perceive Life more lucidly. I hope these words resonate with others, thank you for your time and attention.
Proper positioning precedes breathwork, so be in a posture that is even and balanced (lotus, on a chair with legs down, lying down evenly, etc). People generally breath 12-20 breaths per minute (BPM), and I find that to maintain longer states of retention, a much more subtle rate of breathing is important.
To lower breath-rate, manual direction of intention may be helpful, but I find personally that releasing control and allowing it to become subtle works better for me. The breath is like a pendulum; allow it to do it's thing and it will soon less between upswing and downswing. Once breathing comes to around 10 BPM (3 second inhale, 3 second exhale), start focusing on the moment of stillness between inhale/exhale, and continue letting breath-rate fall to 6 BPM. If at this point you feel discomfort/pain/stress arise, come out of it and try again another time.
When the range of 3-5 BPM sets in and you're still feeling calm and aware, it will feel like you're sinking. By this point there should be a lucid awareness of how air is barely entering the nostrils, but it feels like like more than enough and there isn't any strong urge to gasp for air or great feelings of pressure.
At this point breath retention can be practiced. After the inhalation, close the 'doors' (nostrils) and retain. I like to focus on the fact that prana is retained in my body and constantly circulating, which prevents feelings of distress/anxiety. During retention, pay no mind to seconds passing by. Focusing on how long you're retaining can act as a subtle disturbance to your attention that can allow for feelings of distress to surge in and break concentration. Settling into the vast nothingness from which we came reminds us that we aren't wholly this transient physical body, and allows for dissolution of physical boundaries to occur as we settle into profound, silent stillness.
When it feels right, or if feelings of distress arise, very slowly let the breath out. There's no force involved here and should be let out with the same subtleness it was taken in. It's like reopening the doors of perception and allowing the breath to fall out of our nostrils.
-----------------------------------------------
This always has a way of instilling very peaceful states of calm, and helps a lot when I'm preparing to go to sleep and allows me to be more Present and to perceive Life more lucidly. I hope these words resonate with others, thank you for your time and attention.
