Breathing Gathas

Mindful Breathing Gathas

It helps to recite a few gathas, sing a mindfulness song or two, or to read an inspiring text before sitting down to meditate. This may ease us into a meditative space more easily. Once we are in that space, meditation will find its own momentum. In the following gathas, one can start with the visualisation of a flower or a mountain. But, please take care that the flower does not remain out there while you are sitting over here! The core of this exercise is to be a flower, and to bloom. Again, we must move from a botanical flower that we may start our visualisation with to a human flower that we actually are. For, being a flower is not just a wish, but a fact. A human being also blooms, just as a plant flowers. (Two CD's of Mindfulness songs, and all the sheet music for them is available in a boxed set entitled BASKET OF PLUMS published by PARALLAX PRESS.)

Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.

Breathing in, I see myself as a flower.
Breathing out, I feel fresh.

Breathing in, I see myself as a mountain
Breathing out, I feel solid.

Breathing in, I feel myself as still water.
Breathing out, I reflect things as they are.

Breathing in, I see myself as space.
Breathing out, I feel free.

Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.

As my in-breath grows deep,
My out breath grows slow.

Breathing in makes me calm.
Breathing out brings me ease.

With the in-breath, I smile,
With the out-breath I release.

Dwelling in the present moment,
I know this is a wonderful moment.

Feelings come and go, like clouds in a windy sky
Conscious breathing is my anchor.
                                                                                                 

DEVELOPING THE HABIT OF MINDFULNESS
Incorporating mindfulness practice into our most common daily functions helps to develop the habit of mindfulness throughout every facet of our life. We begin with mindfulness of breath.
Mindfulness of breathing is at the core of all mindfulness practices. Our breathing is always with us like a faithful friend. Whenever we feel carried away, sunk in deep emotion, or scattered in worries and projects, we return to our breathing to collect and centre our mind. Breathing is something that the body does. The mind often does something else. When the mind focuses on breathing, then for that length of time, body and mind are one. The advantage of the breath as a focus is that it is a palpable activity, and thus, relatively easy to catch. Feelings and emotions, on the other hand, can be fleeting and subtle. They can sneak up on us. As we train our awareness with the breath, in time it becomes able to observe the changing scenery of our feelings as well.
The assumed simplicity of mindfulness of breath is very deceptive. It requires concentration and focus to achieve this awareness. The challenge in any meditative-type practice is to be able to focus on seemingly simple tasks to the exclusion of intrusive thoughts by continually returning to our breath. The object is not to willfully change our breathing, but merely to be aware of the different stages of our breathing and that it is happening.
There are many benefits to mindful breathing. Although we are not consciously trying to slow down our breathing, this will gradually occur as a more relaxed form of breathing is incorporated into our daily life. “Breathing also offers you a moment of rest and renewal.” As we inhale we are aware. As we exhale we let go. If our mind is uneasy, we have the opportunity upon exhalation to let anxiety go as we exhale. Mindful breathing requires connectedness. When we are tense we tend to hold our breath. Holding our breath does not help us overcome the tenseness. Connecting our in-breaths and out-breaths will. If we practice mindfulness of breathing regularly it will be at our disposal and come to our aid when we need assistance in calming our body and mind.

Guided Meditation is an excellent way to deepen awareness of breath. A number of texts and recordings have been developed by Dr Joseph Emet for this purpose, and are used during the sessions at the MMC.

“The purpose of the techniques is not to lock into the breath, but
to use the breath as a means of tuning to the present.”
– Stephen Levine -

SITTING MEDITATION
Mindfulness of breath is the cornerstone of sitting meditation; every period of sitting can start with it. If the goal of the sitting period is centering oneself, and achieving a measure of calm and balance, a period of awareness of breath will help. It can tune us in to the present, pry the mind loose from its favorite obsessions, of its propensity to dwell in the past, or to daydream or worry about the future. It can make us aware of our mental habits as well. The face can be relaxed with the act of smiling gently and the hands relaxed by placing them in the lap or on the knees. When we assume a healthful posture, our breathing becomes more relaxed and deepens. If we are distracted by intrusive thoughts during our sitting practice, we acknowledge those thoughts briefly, and then return to the present by focusing on our breathing. We may need to do this again and again.
The vistas and scenery of mindfulness change as we progress. Contact with the teachings and with a qualified teacher are important for progress in the art of mindfulness.

“We have to learn the art of stopping, stopping our thinking, our
habit energies, our forgetfulness, and the strong emotions that rule us.”
–Thich Nhat Hanh-

WALKING MEDITATION
Walking while breathing mindfully can refresh our minds and bodies. We walk in order to walk. Arriving at a geographical destination is the secondary purpose of the walk. The destination we are moving towards in our very purposeful manner is the “Now”.
In Walking Meditation, body awareness develops as we coordinate our steps and breaths. As we become more practiced our posture can give us information about our body stress. Where bodily stress has been noted it can be addressed and alleviated. With practice, mindful walking can become a smooth flowing of inter-connected movements. As the harmony between our breathing and steps improves, the harmonious relationship of body and mind will develop. Thich Nhat Hanh once talked of walking meditation as a book with pages stitched together with a thread of mindfulness. Each step is precious. We can look upon our daily life in a similar way, living one step at a time. In this way we are able to live in the present. If our breathing and steps are not synchronized, we may need to take shorter steps.

“Our life is our message.”
-Gandhi-