6 Steps To Use Your Breath For Concentration And Attention. The simplest way to practice mindful breathing is to pay attention to each inhalation and exhalation as they occur.
Ideally, you'll be sitting or even lying down in a comfortable position while doing this. Open or closed eyes are fine, as is a soft gaze where you are not concentrating on anything in particular with your gaze.
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Set aside a specific time each day to practice this exercise, but it can also be beneficial when you're feeling anxious or stressed. Practicing mindful breathing regularly may make it easier to do so when faced with challenging situations.
A deep inhale, followed by a hold of your breath, followed by a long exhale through your mouth, can be helpful when trying to calm yourself down in a stressful situation (4 seconds).
It may be helpful to pay attention to your chest rising and falling or the sensation in your nostrils as you inhale and exhale.
As you do this, you may find that your thoughts or physical sensations cause your attention to wander. It's fine. Try to gently bring your attention back to your breath as soon as you become aware that this is happening.
How to Use Your Breath to Concentrate and Refocus Your Attention
1. Find a relaxed and comfortable position before you begin. If you prefer, you can sit on a chair or floor with an extra pillow. Keep your spine straight, but don't overtighten it. Place your arms wherever you feel most comfortable. Place your tongue on the roof of your mouth if that's more comfortable for you.
2. Recognize and invite relaxation in your body. Relax and become curious about your body's sensations, touch, and connection to the floor or chair while seated here. Relax any areas of tightness or tension you may be experiencing. Breathe.
3. Pay attention to the beat of your own breathing. Your natural breath flow can be felt—in and out. There's nothing you need to do other than breath normally. Not too long, not too short, but just right. Breathe into your body and notice where you feel it. It may be in your tummy. In the chest, throat, or nostrils, for example.
Take a deep breath at a time and see if you can become aware of the sensations associated with it. Breaths come and go as quickly as they come and go. It's okay if you can't feel your breath in every part of your body. At different times of the day, we are more in tune with certain parts of our bodies than others.
4. Your mind may wander to unrelated topics. It's not a big deal if this happens. It's completely normal. Be aware that your thoughts have drifted. Think about the word "thinking" or "wandering" and softly utter it to yourself. Gently bring your attention back to your breathing.
5. Stay here for five to seven minutes. Breathe in and out quietly. Once in a while, you'll lose yourself in your thoughts. Just gently return to your breath and return to the present moment.
6. Notice your entire body for a few more minutes. Let yourself relax, and then give yourself a pat on the back for completing today's meditation practice.
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