Deepening the breath from "summary" of A Guided Meditation for Beginners by David Ploof
To deepen the breath is to allow the inhales and exhales to become fuller and more complete. This simple act can have a profound impact on our overall well-being and state of mind. By focusing on deepening the breath during meditation, we are able to bring our attention to the present moment and quiet the chatter of the mind. When we take full, deep breaths, we are able to bring more oxygen into the body and release more carbon dioxide. This helps to oxygenate the blood, which can have a calming effect on the nervous system. Deep breathing also engages the diaphragm, which can help to massage the organs of the abdomen and promote relaxation. To deepen the breath, start by finding a comfortable seated position with your spine straight and your shoulders relaxed. Close your eyes and bring your awareness to your breath. Notice the natural rhythm of your inhales and exhales without trying to change anything. As you begin to deepen the breath, focus on filling your lungs from the bottom to the top. Inhale deeply through your nose, allowing your belly to expand, then your ribcage, and finally your chest. Hold the breath for a moment at the top, then exhale slowly and completely through your mouth, letting go of any tension or stress with each breath. Continue to deepen the breath in this way, taking slow, deliberate inhales and exhales. As you do so, notice how your body begins to relax and your mind begins to quiet. Allow yourself to fully surrender to the breath, letting it guide you into a state of deep relaxation and peace.- We can cultivate a sense of mindfulness and presence that can carry over into our daily lives. Through the simple act of focusing on our breath, we can learn to quiet the mind, reduce stress, and increase our overall sense of well-being.
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