BREATHING MEDITATION


The first stage of meditation is to stop distractions and make our mind clearer and more lucid.

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This can be accomplished by practicing a simple breathing meditation.

We choose a quiet place to meditate and sit in a comfortable position. We can sit in the traditional cross-legged posture or in any other position that is comfortable. If we wish, we can sit in a chair. The most important thing is to keep our back straight to prevent our mind from becoming sluggish or sleepy.

We sit with our eyes partially closed and turn our attention to our breathing.

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Nós nos sentamos com os olhos parcialmente fechados e voltamos nossa atenção para nossa respiração.

We breathe naturally, preferably through the nostrils, without attempting to control our breath, and we try to become aware of the sensation of the breath as it enters and leaves the nostrils.

This sensation is our object of meditation. We should try to concentrate on it to the exclusion of everything else.

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Respiramos naturalmente, de preferência pelas narinas, sem tentar controlar a respiração, 
e tentamos nos conscientizar da sensação da respiração ao entrar e sair das narinas. 
Essa sensação é o nosso objetivo de meditação. 
Devemos tentar nos concentrar nisso, excluindo tudo o mais.

At first, our mind will be very busy, and we might even feel that the meditation is making our mind busier; but in reality we are just becoming more aware of how busy our mind actually is. There will be a great temptation to follow the different thoughts as they arise, but we should resist this and remain focused single-pointedly on the sensation of the breath.

If we discover that our mind has wandered and is following our thoughts, we should immediately return it to the breath. We should repeat this as many times as necessary until the mind settles on the breath.

For more information on meditation, see The New Meditation Handbook.

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