If you become aware of the connection between breath and life, you can start to experience being at one with all living things on planet Earth. When using the breath to meditate I have found it's also helpful to use some affirmations to focus the mind.
Some meditation techniques recommend using certain positive affirmations, which many find can actually be problematic - as when something is too happy - it just doesn’t register as ‘true’. Many people can be far more drawn to the downward spirals of criticism or perfectionism which, through conditioning, seem more accurate.
Buddhists also have positive affirmation practices to bring about a state of inner harmony. The difference is that, instead of telling themselves something they don’t necessarily believe, they express intentions of wellbeing and willingness to move closer to what they fear. They see everything as starting with an aspiration or an intention. So by mindfully breathing words, sentences or imagery, in and out, during meditation, they not only help focus a busy mind, they work on crossing over from the present situation, into the aspiration.
Here is a simple five minute breathing meditation inspired by the Buddhist method and author Janetti Marotta. Get warm and comfortable sit up straight, or with you back against a wall, close your eyes, focus on the natural rhythm of your breath.
- Breathing in say to yourself, I am whole. Breathing out, I am complete.
- Breathing in connection, breathing out gratitude.
- Breathing in safe, breathing out secure.