Still Point Breathing Meditation

(Note: Scroll down to bottom of page to listen to guided recording of this meditation)

The following is a basic form of breathing meditation that we can use to help build our ability to still the mind and focus single pointedly on one object for a period of time. We use it in class from time to time, and the feedback I often get from people is that they find it a particularly effective way to sill their mind and move into a meditative space. It uses the natural still point between each inhalation and exhalation as its object.

Stage 1:
Sit, stand or lie in a comfortable position, with a straight back, mouth closed and breathing gently through the nose.
Make the decision that for the next 10 minutes (or whatever amount of time you have set apart for meditation) you are going to give yourself a mental holiday.
Take a few moments just to become aware of your body in the space that it is located, the natural process of breathing and the flow of thoughts and feelings through your consciousness.

Stage 2:
Now, as you follow your breathing, insert a short pause at the top of the inhalation before you begin to exhale. Likewise, insert a short pause at the bottom of the exhalation before you start to inhale. Within these two short pauses, observe that there is a natural point of balance and stillness. As you breathe now, be aware of the point of balance and stillness within the pauses at the top and bottom of the breath. As you reach the top of the in-breath, allow your mind to abide momentarily in stillness before you begin to exhale. As you reach the bottom of the out-breath allow your mind to abide momentarily in stillness before you begin to inhale. Stay with this pattern of breathing for a while. Gradually allow the sense stillness in your mind and body to grow deeper and more pervasive with each in-breath and each out-breath. You may find that your breathing starts to slow a little. This is fine, just let the pace of breathing follow its natural impulses.

Stage 3:

When you feel ready, try and extend the point of stillness into the process of the entire breath so that you find the still point at the top of the inhalation. Then as you exhale, sustain your awareness and connection with the stillness without interruption throughout the exhalation. Then maintain the still point of balance in your being as you pause at the bottom of the exhalation, and keep your awareness of the still point within your being as you inhale.
Without straining your concentration or trying too hard, just try and go from one cycle of inhalation/exhalation to the next whilst remaining in touch with the point of stillness and balance within your being.
With each breath feel your connection to stillness increasing in depth. Allow your mind to merge gradually with the stillness like water mixing with water. Allow your mind and body to become unified in this state of pure stillness and being.

Conclusion:
At the end of the meditation open your eyes and take a few deeper breaths to ground yourself in your physical body, and in your present moment physical surroundings. Relax your concentration.

With practice you will find yourself able to centre your mind in stillness using this meditation when out and about in your daily life. This experience of stillness, stability and balance can become the fulcrum around which all of the movement aspects of your consciousness and daily life can revolve without you becoming knocked off balance.

Listen to guided recording of Still Point Breathing meditation here

© Toby Ouvry 2009 please do not reproduce without permission.