By J. Dana Trent
Our breath is always with us, which means we can practice breath meditation anywhere and anytime.
In Job, we read, “The spirit of God has made me, and the breath of the Almighty gives me life” (33:4). The psalmist writes, “By the word of the Lord the heavens were made, and all their host by the breath of [God’s] mouth” (Ps. 33:6). Everything in creation has been made by God and has been given life by the breath of God—including humans. (See Genesis 2:7.) Our breath—our life source—is God within us, all day, every day. But we don’t think about our breath until something goes wrong and we cannot breathe or have trouble breathing. Becoming aware of this life force—which comes from God—is the first step in any meditation practice. Slowing, deepening, and smoothing our breathing helps us notice this God-given gift of air.
Though seemingly simple (it’s just breathing after all), breath meditation can be challenging. Here are the steps:
1. Sit comfortably in a chair, on the floor, or on a cushion.
2. Begin breathing deeply and slowly. I invite you to close your eyes and focus only on your breath.
3. As you continue to be aware of your breath, try to breathe deeply, slowly, and smoothly.
4. Continue breathing deeply, slowly, and smoothly. Notice how you feel.
5. When your mind wanders or distraction comes knocking, don’t jump to judgment or annoyance. Gently return your focus to your breath.
6. Continue your deep, slow, smooth breathing until the three minutes are up.
7. When you have practiced for three minutes, slowly open your eyes and bring yourself back to awareness through gentle movements in your body.
Amid the chaos and anxiety of life, breathing can be difficult. As I explore the invitation to connect with my breath—my life source—I will be gentle with myself. I will remind myself to breathe deeply, slowly, and smoothly. I will focus on progress, not perfection.
Be still, and know that I am God. | Be still and know. | Be still. | Be.
Engage in three minutes of breath meditation. Become aware of your breath with each inhalation and exhalation. Breathe slowly and deeply until your breathing becomes smooth. When you feel distracted, gently return your attention to your breath.
Be. | Be still. | Be still and know. | Be still, and know that I am God.
God with Us. How did you feel God’s presence during this daily meditation, if at all?
Gratitude. Offer thanks to God for giving you the breath of life. Give thanks for the ways in which you felt God’s presence before, during, and after your meditation.
Growth. What challenged you today? What came easily today?
Hope. What do you hope tomorrow’s meditation practice will bring?
From One Breath at a Time: A Skeptic's Guide to Christian Meditation by J. Dana Trent. Copyright © 2019 by J. Dana Trent. Published by Upper Room Books.
You may also be interested in: The Breath Prayer
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