This meditation may seem laughably simple but when we’re caught up in a state of overwhelm, it’s the simplest things that can have the biggest impact.
When we’re feeling overwhelmed our brains take in too much random information at once, our memory becomes impaired and our ability to logically work through what we need to do is compromised.
In short, we’re not likely to be effective, productive or considerate when we’re in this state of being.
Taking it back to the breath
This meditation doesn’t ask you to focus on anything but your breath. By focusing only on the breath, you can stop the mind chatter and activate your parasympathetic nervous system, which in turn slows down your heart rate and brings you back to a calmer, more logical place.
It is used by meditation teachers worldwide as an exercise to refocus the mind, which may – in a state of overwhelm – be likened to a wild beast running through a marketplace and smashing up all the carefully presented displays.
The idea here is to tame and train that beast – harness its power – rather than let it run wild. Only then can its power be used for good.
The meditation
I was reminded of this simple exercise while reading Jack Kornfield’s A Path With Heart and while listening to a breathing meditation of his on the Insight meditation app.
I particularly like his reference to breathing in life on the inhale and smiling softly on the exhale, and invite you to incorporate this into your meditation practice, if you wish.
If you’re time-pressured, set an alarm to go off after 10 minutes. If possible, make this a gentle sound, like a bell or gong. Setting an alarm will allow you to focus on the meditation and not experience additional stress about missing a work, social or family commitment.
How to do a simple breath meditation
- Sit comfortably and place your hands on your knees or thighs.
- Close your eyes.
- Breathe in and mentally state ‘I am breathing in’ (you may wish to simplify this to ‘breathing in’ or ‘in’).
- As you breathe out, mentally state ‘I am breathing out’ (you may wish to simplify this to ‘breathing out’ or ‘out’).
- Repeat this until you feel ready to stop or until your alarm sounds.
When your mind wanders during this process, don’t beat yourself up. It’s totally normal. Just bring your focus back to the in breath and the out breath and keep on going.
Remember, we’re training the mind here to focus on just one thing, which is extremely difficult in such a busy world. Go easy on yourself.
Going forward with this simple meditation
Use this simple meditation technique whenever you’re feeling overwhelmed as well as at regular intervals during times of stress to regain focus, mental clarity and the ability to do the work you need to do.
Consider starting a more regular meditation practice to build up coping mechanisms for when times get busy. There’s growing evidence correlating regular meditation with improved resilience and mental clarity.
If you’re struggling to do it yourself and would prefer a guided meditation, go over to the InsightTimer app and listen to Jack Kornfield take you through a similar meditation to the one detailed here.
References & further resources
- Kornfield, J. A Path with Heart: A Guide Through the Perils and Promises of Spiritual Life, Bantam Books; 1993 (BOOK)
- Breathing Meditation, Jack Kornfield, InsightTimer (AUDIO)
- InsightTimer app (APP)
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