Breathing meditation

Once upon a time, there was a man living in the time of the Buddha. He struggled with meditation and didn’t see why the Buddha considered this the greatest habit one can develop. He asked him “What have you gained from meditation?” waiting for a convincing answer. The Buddha replied, “Nothing at all”. The disciple was shocked and asked again. “Then, Blessed One, what good is it?” And the Buddha said: “Let me tell you what I have lost in meditation: sickness, depression, anxiety, anger…”

And I disagree. There’re so many benefits just waiting for you in the treasury. And meditation is the key.

Here’s what you will get

  • Enormous levels of awareness
  • Emotional mastery
  • Increased fulfillment from everything you do
  • And much more!

Why breath

Do you remember how your parents told you to breathe 3 times in and 3 times out when you are angry? They were right. It truly does wonders. Just by focusing on breathing you become calmer and more in touch with reality.

The biggest downside is that it looks simple. It looks like there are nicer things you can do. But what is more amazing than being able to enjoy every single moment no matter what the life has to offer. Even your breath. That itself is amazing! So how to reach this state?

How to Meditate

Our job is to develop a meditation habit. Here’s a simple complete guide:

  1. Set aside a timer. You don’t need to meditate in a chair or in the Himalayas. Also you don’t need any sort of special equipment. However you really want to set aside some time. If you are just starting, I recommend 10-15 minutes every day.
  2. Straighten your back. Many people have problems with falling asleep during meditation. This is the solution. Just make sure you are not leaning your back against anything.
  3. Focus on the breath. Breathe in and out through your nose. It doesn’t matter how fast you breathe. Feel every single part of your body which is being touched by the blowing of the wind. Mainly your nostrils and the place above your lips. Now, savor this sensation. Tip – if you don’t feel anything, you can gently douse the skin with water. Then the sensations become more intense.
  4. Observe the present moment as it is. The aim of meditation is not quieting the mind, or attempting to achieve a state of absolute calmness. The goal is simple – we’re aiming to pay attention to the present moment, without judgement. Easier said than done, I know.
  5. Be kind to your wandering mind. Your mind will come up with the most ridiculous thoughts to get your attention. It’s a trap! Yet don’t judge yourself. Just practice recognizing when your mind has wandered off and gently bring it back. You’ll be surprised with how tempting thoughts your mind comes just to get your attention. Don’t think about it, just bring your focus back.

And what about my eyes? Do I need to close them?
This is a question I get on a daily basis. And the answer is no! Although it is highly recommended to close your eyes, you can leave them open. The thing is that with open eyes you may easily lose focus.

Let me end this article with a pleasant surprise. From now on, I’ll give you week challenges to make it easier for you to reach your greatest potential! Every single challenge will be a perfect practical summary of the article and they will last a week.


With no surprise, this week I want you to start practicing the Breathing meditation every single morning. It doesn’t matter if you have already meditated before. Try this method. Make it a No. 1 thing after you wake up. 10 minutes are enough. After a week you can share your progress in comments.

I wish you the best of luck and have the most beautiful day. 🙏

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