5 Essential Teachings and a Guided Breath Meditation

Breath meditation is the medication for my mental health. Without it, I fall into states of anxiety, anger, and depression. In truth, I did not grasp the heart of the practice until 10 years after I had begun meditating.

What was missing was the wisdom that makes meditation more than just a relaxation technique. In fact, without understanding some key concepts, meditation does not integrate into daily life to transform our suffering. This is a big hurdle to sustaining a fruitful practice.

So, whether you are a complete beginner or meditate regularly, here are 5 essential teachings and a guided breath meditation to help you reap the full benefits of your practice.

Breath Meditation: An Ancient and Simple Practice

While there are many forms of meditation, breath meditation (anapanasati – mindfulness of the breath) is one of the most ancient and accessible methods.

Every moment, our breath is moving in and out and this is a commonality we share. With this form of meditation, we slow down and make the breath the focus of our attention.

This simple observation of our breathing can have a profound impact.

In fact, psychology methods such as Mindfulness-Based Cognitive Therapy (MBCT) utilize meditation and mindfulness of the breath.

Furthermore, since I did not benefit from medication for my mental illness, Cognitive Behavior Therapy (CBT), and my spiritual practice were life-changing.

Benefits of Breath Meditation

Meditation can help you:

• Reduce stress
• Manage anxiety and depression
• Feel peaceful and happy
• Improve focus and concentration
• Increase feelings of empathy, compassion, and kindness
• Improve self-awareness
• Develop wisdom
• Boost creativity
• Let go of suffering
• Attain spiritual liberation

Importance of the Teachings for Sustaining a Fruitful Meditation Practice

Anyone can close their eyes and breathe slowly to achieve a momentary state of relaxation. This relaxed state, however, is transient.

On the other hand, having a fruitful meditation practice helps us end our suffering.

Therefore, the essence of meditation relies on its teachings of awareness and letting go, to reveal one’s innate peace.

These 5 key concepts, will help you overcome obstacles in meditation so you can develop mindfulness in everyday life.

Both the practice and teachings are equally important. For instance, if you only have the concepts then you may not have the mindfulness from meditation to apply them.

Likewise, without the teachings, one may not have the wisdom to transcend suffering when it arises.

To further illustrate, you may intellectually know that holding onto anger creates more suffering, however, you may not have the mindful awareness to notice the anger arising.

Consequently, your reactions may take over before you have a chance to let go.

Alternatively, if you practice breath meditation without the teachings as I did, you will not have the wisdom to face your pain and make peace with it, despite recognizing it.

For this reason, insight and practice are separate, yet intertwined, and both are needed. In time, your practice will take a natural progression and you will come to know true peace and joy.

Key Concepts of a Fruitful Meditation Practice:

1.       Drop any expectations, and be patient

Don’t aim to achieve a certain state. Too often, people sit down to meditate and think “I’m doing it wrong” because they are expecting something.

Instead, they inadvertently create a sense of agitation for themselves.

Consequently, anytime you feel dissatisfied when you meditate it is because you are expecting something.

Remember, when you work out your body, it takes time to see results. In the same way, when you train your mind with meditation it takes time for your practice to bear fruit.

So, take the pressure off yourself and don’t worry about whether you are “good” at meditating.

In fact, there is no such thing as a successful or unsuccessful meditation and the desire to achieve a particular state creates resistance and frustration.

In other words, accept everything and make peace with it all, anything you experience is okay.

Stick with the practice and be consistent even if that means starting a 5-minute daily meditation and working your way up.

2.       Cultivate compassion, kindness, and self-love

One thing that my teacher told me was that I needed to be strong before I could help others.

Now, I realize the importance of setting boundaries, making my needs a priority, and speaking my truth. So, give yourself permission to do so without feeling guilty!

Once you are strong, then you will be able to give back and help others.

Additionally, he said I needed to love myself and show myself compassion. For some, this is difficult, especially when you have held onto pain from the past.

As a result, you may judge and criticize yourself and seek validation from other people.

This leads to depression and anxiety.

So, show yourself kindness, love, acceptance, and compassion. Then you will develop more love and patience for others.

Otherwise, it will be difficult to eliminate the causes that create suffering in our lives.

Therefore, loving-kindness will help you overcome aversion and negative behaviors and thought-patterns that cover up your inner light and peace.

3.       Face your pain, everything is transient

In the beginning, you may notice that your mind is racing or that you feel sad. Likewise, you may even notice tension or pain in your body.

Note, this isn’t because meditation is creating these thoughts and sensations, rather, it has made the space for you to be aware of what is really going on inside.

The more you can face what you’re feeling, the easier it will be to let go.

So, notice any resistance you have toward what you experience because you cannot move past something that you do not acknowledge. In fact, this awareness alone is profoundly healing and can release decades of psychological pain.

Furthermore, any pain that arises is transient, remember that this too shall pass and that nothing is worth holding onto.

4.       Be aware and observe yourself and your experience without Judgment

The mind habitually judges ourselves, other people, and our experiences. So, when you begin to meditate, be open to whatever arises regardless of if it is pleasant or unpleasant.

In the beginning, your mind may race but remember not to judge yourself as being “successful” or “unsuccessful” at meditation. Likewise, don’t judge anything you experience.

In fact, when you hold onto judgment, you are holding on to pain and this dampens your spirit.

Instead, observe whatever unfolds in each moment and let things be without resisting or expecting anything. Then, you will come to see the subjectivity and hollowness of the mind’s opinions.

With practice, the habit to follow your thoughts with interest will subside and the mind will become calmer and quieter.

5.       Whatever arises is not you, for you are aware of all that arises

Notice that you are the one who witnesses your thoughts, emotions, and physical sensations.

In other words, the voice of the mind is not you because you are the one who hears your mind. This has been said in various ways by so many before me and will continue to be said by those who have been liberated by this truth.

For instance, you may notice thoughts about things you need to do or situations from the past. You do not need to follow or believe every thought and opinion the mind has.

Instead, recognize that you are aware of this thought and let it go. Furthermore, recognize that your emotional and mental states are transient, they do not last, whereas your awareness is ever-present.

As a result, your inner strength and light will shine and when difficult situations arise, your peace will remain.

The practice of self-inquiry can really help you to bring this recognition into your heart.

Practicing Breath Meditation

To begin, find a quiet place to sit where you will not be disturbed. Sit in a relaxed but alert posture, not too forced or tight, but still not too loose. You’ll want to be comfortable and focused, so you don’t fall asleep.

If you need to lie down and you experience any drowsiness, open your eyes for a few moments during the meditation.

Below is a 6-minute guided breath meditation to help you get started. It is recommended, however, to extend your practice in the future to at least 15 minutes.

For now, let go of the teachings in this article. There isn’t anything to memorize or know at this time. When you’re ready, listen to the recording and feel free to return to it any time you want to start your practice.

Guided Breath Meditation Track:

Maintaining Your Meditation Practice

Feeling like you don’t have enough time to meditate is a common obstacle in meditation.

The more you do it, however, the more you delight in it and fall in love with silence and stillness. For this reason, pausing throughout the day to become aware of your breathing, even for a few moments is better than not meditating at all.

Anytime your mental health takes a toll, know this meditation is available to you. In fact, by practicing regularly, you can heal and be at peace even when life becomes stressful and difficult.

You will be able to move through life in such a loving way that inspires peace and joy in those around you.

With endless love,

Ravelle

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Use these Free Resources to Develop a Daily Meditation Practice

Guided Breath Meditation MP3

Guided Writing Meditation MP3

365 Days of Meditation Tracker PDF (subscribers only)

This article has also been published on The Chic Confidential lifestyle blog, special thanks to Kimberley Marquis for the opportunity to guest-post and share the benefits of meditation.

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