Focused Breathing (Mindful Breath Awareness)

Focused Breathing, also known as Mindful Breath Awareness, is the
practice of gently observing the natural flow of the breath without attempting to control it. This
simple yet powerful technique helps calm the mind, improve concentration, and cultivate mindfulness.

• Sit comfortably in Sukhasana (Easy Pose), sit upright on a chair, or lie down in a relaxed position. Close your eyes and rest your hands on your knees in Jnana Mudra, if seated.
• Bring your full attention to the natural flow of your breath as it enters and leaves the nostrils. Observe each inhalation and exhalation without trying to change its rhythm.
• With every breath, notice the gentle movement of your body, particularly the natural expansion and contraction of the abdomen.
• Practice for 30 minutes daily. This may be done in a single session, two sessions of 15 minutes each, or three sessions of 10 minutes each, according to your convenience.
• During the practice, many thoughts will naturally arise in the mind. This is completely normal. Do not try to suppress or stop them. Instead, whenever you notice that your attention has wandered, gently bring it back to your breath.