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The easiest way to learn diaphragmatic breathing is to lie down flat on your back putting one hand on your chest and one hand on your belly just below the navel. First notice how the hand on your chest moves up and down and your other hand stays relatively still. Next slow your breath as you allow your belly to fill with air instead of your chest. Now your lower hand should be rising, and your upper hand should stay relatively still. Do this for a few minutes until it begins to feel natural. Once you are able to do this effortlessly, try doing it sitting and standing. Now not only do you have the basis of a meditation practice, but you also have another tool to help you handle stressful situations. You can do this breathing technique when driving in traffic or in the middle of a stressful conversation. Notice how you begin to feel more relaxed just by breathing diaphragmatically.
When you decided to begin a meditation practice, I suggest that you start slowly. Find a quiet place. Sit in a comfortable position and close your eyes. Do the diaphragmatic breathing for at least 5 minutes every day for the first week or two. You could also try taking several 5-minute breaks a day to practice the breathing (Call this “taking a breather”). When you feel you are ready, you can increase the time by another 5 minutes. A slow beginning will help you with the changes you will feel and you will be more inspired to stick with it.
Most traditions suggest that you meditate first thing in the morning and/or the last thing at night. There are many techniques that you can learn from books on how to meditate. I have always found that working in a group or with a teacher is very helpful. When meditating with other people, your practice will be enhanced. There are many meditation groups who meet on a regular basis. Find a group or a teacher with whom you feel comfortable and your own spiritual belief system is honored.
1Benson, H. “Beyond the Relaxation Response” Berkley Books, New York, 1984.
CA
ph: 831-277-6862
zephyr