Date: 08/24/2024 08/25/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Observing the Breath: The Most Fundamental Practice
Among all meditation techniques, observing the breath is the simplest, most natural, and most foundational. It requires no belief, no special skill—only returning to the body’s inherent rhythm. Mastering breath awareness is mastering the doorway to meditation.
1.Why Is the Breath the Foundation of Meditation?
1.The breath is always in the present
Thoughts move to past and future,but the breath is always here.
2.The breath is innate and effortless
It requires no effort, no learning—the most stable anchor for attention.
3.Breath reflects emotional states
Tension → fast or shallow breathing
Relaxation → smooth breathing
Observing the breath is observing the mind.
4.The breath links body and mind
As the breath clears, awareness clears.
As the breath softens, the mind settles.
2.How to Practice Observing the Breath
1.Find a natural, upright posture
Straight spine
Relaxed shoulders
Chin slightly tucked
Hands resting naturally
Eyes gently closed
A stable body supports a stable breath.
2.Do not control the breath
Observation is not manipulation.
Let the breath breathe itself.
Your task is simply to notice.
3.Observe the breath from three points
(1)The rising and falling of the abdomen
Inhale—abdomen expands
Exhale—abdomen drops
The easiest and most reliable anchor.
(2)The airflow at the nostrils
Cool air in, warm air out—
subtle but vivid.
(3)The gentle expansion of the chest
Like waves rising and falling.
4.What to do when thoughts arise
Do nothing.
No fighting, no suppressing.
Gently return to the breath.
Every return strengthens the practice.
3.Common Experiences During Breath Observation
1.Breath becomes deep, soft, and smooth
A sign of physical and mental relaxation.
2.Thoughts lessen and clarity increases
Steady breath → steady mind.
3.Subtle energy or lightness
A natural effect of relaxation—not something to chase.
4.Breath becomes extremely fine
Almost as if there is “no breath”—yet awareness remains bright.
4.Common Mistakes to Avoid
1.Forcing the breath
Effort creates tension.
2.Trying to make the breath “better”
Chasing a certain quality makes the mind restless.
3.Holding attention too tightly
Too much effort reduces sensitivity.
4.Judging yourself for thinking
The goal is not zero thoughts,but the ability to return.
5.Deepening Breath Awareness
1.Relax the weight of the body
Relaxation opens the breath.
2.Stay attentive but gentle
Like softly watching a flower bloom.
3.Extend sitting duration gradually
More time allows the breath to settle naturally.
4.Bring breath awareness into daily life
Before speaking, walking, or working—take one conscious breath.
The more often awareness returns,the more stable the mind becomes.
Conclusion
Observing the breath is simple, pure, and profoundly effective.It requires no complexity—only presence with the breath.When the mind rests gently on the breath,thoughts loosen, clarity emerges,and calmness naturally arises.The breath is both the beginning and the enduring foundation of the path toward stillness and awakening.
