Conscious Breathing: The Best Way to Start Meditating

If you’re looking for a simple, effective way to begin meditation, look no further than conscious breathing. Rooted in the teachings of Thich Nhat Hanh, this practice brings awareness to the breath, uniting mind and body in the present moment. Whether you’re a complete beginner or an experienced meditator, conscious breathing is a powerful foundation for mindfulness.

Why Conscious Breathing Works

Our breath is always with us, but we rarely pay attention to it. When we focus on our breathing, we bring our awareness into the present—away from worries about the past or future. This simple act of noticing our breath creates a sense of calm and clarity, helping us feel more centered and grounded in our daily lives.

Thich Nhat Hanh describes conscious breathing as “the bridge which unites body and mind”. When we breathe mindfully, we bring our thoughts home to our body, allowing us to fully experience the present moment. This connection is the essence of meditation.

Step-by-Step Guide to Conscious Breathing

1. Find a Comfortable Position
   Sit in a relaxed yet upright position, or lie down if that feels better for you. Close your eyes or soften your gaze.
2. Bring Attention to Your Breath
   Take a moment to notice your breathing—without changing it. Observe the natural rhythm of your inhale and exhale.
3. Breathe Naturally and Observe
   As you inhale, silently say to yourself, “Breathing in, I know I am breathing in.”
   As you exhale, silently say, “Breathing out, I know I am breathing out.”
4. Let Thoughts Come and Go
   Your mind may wander—that’s normal. Each time you notice a thought, simply acknowledge it without judgment and gently bring your attention back to your breath.
5. Continue for a Few Minutes
   Start with just 2-5 minutes and gradually extend your practice over time. Even a few mindful breaths throughout the day can make a difference.

Dealing with Thoughts: Always Return to the Breath

It’s natural for thoughts to arise while meditating. Instead of fighting them or feeling frustrated, simply recognize them. Imagine your thoughts like clouds drifting in the sky—acknowledge them, then return your focus to the breath.

Each breath is a fresh start, a new opportunity to come back to the present moment.

A Simple Yet Profound Practice

Conscious breathing is an ideal practice for anyone, whether you’re just beginning or refining your meditation journey. It doesn’t require any special equipment or environment—just your breath and awareness.

If you’re wondering how long you should meditate, check out our previous post on finding the right duration for your practice.

Want to Learn More? Listen to Our Podcast

To explore Thich Nhat Hanh’s teachings in depth, listen to our podcast. We dive into his wisdom and guide you through mindfulness practices to enrich your daily life.

Happy breathing! 🌿