Category Archives: Breathing Practices

Exercise 48: More Breathing Toward Oneness

Background: You might find this to be most effective after exercise 47.  In some ways, it is a follow-up to that exercise.

Our every day assumption is that our consciousness (ego, mind) is in control of things like our breathing.  The main evidence for this assumption is rooted in the idea that when I think “I am going to breathe slowly now.”  I do, in fact, start to breathe slowly.

However, it is worth noticing a few things about this assumption.  The first is that (thankfully) when we stop thinking about our breathing, we continue to breathe.  The second is that if we asked for an account of how we do things like change our breath or move an arm, we couldn’t give much more of an explanation than “well, I think about it, then it happens.”

There are some aspects of neuroscience that are beginning to endorse the idea that our consciousness tells a story about what is going on and our body, rather than causing those changes to take place.  In other words, there are good reasons to suppose that when we begin to breathe slowly, we think “I am going to breathe slowly now.” and assume our thought caused the action, when in fact, the opposite is true.

The Exercise

  1.  Find a relaxed position.  Generally speaking, this will be a seated position with feet flat on the floor and spine as straight as is comfortable.
  2. Notice your breath.  Allow yourself to be aware of it with out seeking to change it.
  3. Feel the inhale: notice where the breath comes in on the nostrils or mouth.  Observe the flow of air down the throat and into the belly.
  4. Feel the exhale.  Notice the difference in the temperature and moisture of the air as it leaves the body.
  5. Continue this for at least three more breaths.  Continue longer if that feels right.
  6. As you continue to observe this process, recall that a story goes that God reached down and breathed into a handfull of Earth.  After that breath, there was Adam.
  7. Observe the exhale.
  8. Continue this for two more breaths: God-in-the-universe is breathing you.
  9. Open your heart and mind to the awareness that other people and animals in your area (perhaps your family in other bedrooms, or the other occupants of the building you are in) are breathing, too; God-in-the-universe is breathing them.
  10. As you complete a second and third breathe with this awareness, continue to observe this breath being breathed in you.
  11. Open your mind and heart to the plants and even microscopic organisms all around you.  Some living things inhale oxygen and exhale carbon dioxide.  Others do the reverse.  See the world breathing in all these creatures.
  12. Sit in this flow and connection for as long as you would like.  
  13. Can you widen this network of connections?  Can you make it geographically larger?  Can you expand the nature of the interconnections.
  14. When you are ready, return to your every day world.  Hold on to the connections between the rest of the world that were deepened here.

 

You can help in turning The Faith-ing Project into a fully functioning community.  You can do this in several ways:

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Exercise 47: Oneness Within a Web of Living Beings

Background:  Thinkers such as Ken Wilber have observed that it is somewhat arbitrary, the ways that we put importance on a single individual.  We are made of millions of cells.  The cells are arranged in tissues, the tissues are are arranged in organs.  The organs are arranged in organ systems.  The organ systems are arranged in organisms.  The organisms are arranged in communities.  The communities are arranged in ecosystems.  All the ecosystems, when taken together, form the biosphere.

We have consciousness of ourselves as individuals, of course.  But this seems like a small reason to put so much of our attention to one middle-level of this arrangement.  There is something to be said for the idea that the consciousness we think is running the show is in fact just giving us a report of the things that are already happening.

If you can do the following practice in the presence of a a plant, or better yet a tree, that is a definite plus.

The Practice

1.  Find a comfortable position.  Release your worries and expectations.  Place your phone on silent mode.

2.  Breathe in, through the nose if you can.

3.  Breathe out, through the mouth.

4.  Try to breathe in more deeply.  Place your hand on your abdomen and feel it move.

5.  Exhale again.  

6.  Take one last inhale, before we move in to the next step.  Can you make it your deepest?

7.  Fully exhale.

8.  Spend a moment considering a plant or tree.  Behold and love it.  Consider the individuality of this one specific plant.  See it’s leaves and branches.  Imagine the roots of the thing.  Allow your thoughts or eyes to really linger on this friend.

9.  With your next inhale, breathe in.  Recognize that some of the very air you breathed might have been made from that plant.

10.  With your next exhale, breathe the air out knowing this is what the plant will need.  It will inhale the carbon dioxide of your breath.

11.  Take two more deep breaths, connecting with the plant in this relationship of oxygen and carbon dioxide.

12.  When you are ready, try to erase the boundaries between yourself and the plant.  Can you imagine a level upon which you and the plant are not two seperate individuals but one common entity?  Experience a sense of oneness with the tree or plant.  It is giving you what you need.  You are giving it what it needs.

13.  Linger on this experience for as long as you need or want to.

14.  Widen this circle in your mind.  See yourself and this tree as a part of all plant-animals and animals within your area.  (perhaps this area is about the size of a city block.)  First, sit with the idea that they are in a perfect, reciprocal cycle of oxygen and carbon dioxide.

15.  The gasses, in a way, are just a metaphor for so much more.  Sit in your place in this system.   Make it larger, in your mind, if you wish.  First, broaden the meaning of relationship, knowing (but don’t bother listing) that we get more than just oxygen.  Then, broaden the size of the network.

16.  When you have made this network as broad, and deep as your mind will allow, sit with it.  In some important sense, all the living creatures in your mind, all the plants and the animals, they are one.

16.  If you would like, consider whether God is present within the animals or plants in this relationship.  Is God above them?  Or the movement of the matter and energy between them?  Both?  Neither?

17.  Hold this web of connection: you, other animals, plants, trees, God in your mind.  Take as long as you would like to sit as one part of this network of relationships.

18.  When you are ready, return in your mind to just you and the plant you begin with.  Consider the differences between yourself and the plant.  Try and hold to the idea that you are still one.  But the plant has specialties.  So do you.  The organism that is formed between the two of you is greater than the sum of your parts.  Think about the ways that you and the plant are such a good pair.

19.  When you are ready to dismiss this practice, thank the plant and move into your day, knowing that you can bring your mind back to your place in this tremendous network of beings.

 

 

 

Exercise 46: Back at the Apophatic

Background: Many people find apophatic meditation difficult but rewarding.

Once the basics are under control, it is worth coordinating the breath with this practice.  With the affirmation (‘God is Love’) we might inhale as a way to embrace this truth.  With the negation, we might exhale (‘God is not love’) as a form of rejecting the limitedness of the affirmation.

When we negate the negation (‘God is not not love)  we can try to coordinate this so it equally positioned with the inhale and the exhale of the next breath.  A goal (one not worth fussing much over) is to have the first ‘not’ concluded with the inhale.

The subject (God) and the objects (Love, etc.)  are here mostly as place holders.  If there is a subject or object that resonates more deeply with you, by all means, run with these.   It is highly reccomended that whatever objects you are using, you decide these in advance.

The Exercise

  1.  Create a position which is both comfortable and alert.
  2. Release your responsibilities and expectations.
  3. Breathe deeply.
  4. With your next inhale, think “God is Love.”
  5. With your next exhale, think “God is not Love.”
  6. Part way through your next inhale, begin with “God is not”
  7. Moving into the exhale, complete the thought “not love.”
  8. With your next inhale, think “God is in control.”
  9. With your next exhale, think “God is not in control.”
  10. Part way through your next inhale, begin with “God is not”
  11. Moving into the exhale, complete the thought “not in control.”
  12. With your next inhale, think “God is Jesus.”
  13. With your next exhale, think “God is not Jesus.”
  14. Part way through your next inhale, begin with “God is not”
  15. Moving into the exhale, complete the thought “not Jesus.”
  16. When you are ready, release this practice and sit in wordless union.

You can help in turning The Faith-ing Project into a fully functioning community.  You can do this in several ways:

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Exercise 43

Background:  The truth?  I resisted this one for a while.  One minor problem was that it most naturally lead itself to just a few seconds, and I am more interested in practices which lend themselves to twenty minutes or half an hour.  But the bigger problem was that it seemed…  kind of cute and precious.  If spiritual practices had a personality, this one would have seemed very self-satisfied to me.

Then?  Then I tried it anyway.  And I quite like it.

I have provided several different forms of this exercise.  The first is the most common.  This takes a matter of seconds.  Perhaps you will find it useful to use it as a breath prayer as you go about your day.  The latter forms are ones which might be more reasonably used through an exercise.

Exercise 43A:

1.  Place your feet flat on the floor.

2.  Breathe.

3.  Think– or say– “Be still, and know that I am God.”

4.  Breathe.

5.  Think– or say– “Be still and know that I am.”

6.  Breathe.

7.  Think– or say– “Be still and know”

8.  Breathe.

9.  Think– of say– “Be still.”

10.  Breathe.

11.  Think– or say– “Be.”

12.  Breathe.

 

Exercise 43B

1.  Place your feet flat on the floor.

2.  Breathe.

3.  Think– or say– “Be still, and know that I am God.”

4.  Breathe.

(Repeat this process 3 times.)

5.  Think– or say– “Be still and know that I am.”

6.  Breathe.

(Repeat this process 3 times.)

7.  Think– or say– “Be still and know”

8.  Breathe.

(Repeat this process 3 times.)

9.  Think– of say– “Be still.”

10.  Breathe.

(Repeat this process 3 times.)

11.  Think– or say– “Be.”

(Repeat this process 3 times.)

12.  Take 3 cleansing Breaths.

 

 

 

Exercise 18: Who am I? Who are you?

Background: It is said that St. Francis past an entire night asking 2 simple questions: “Who am I, God?”  and “Who are you, God?”  It is not known what his method was; the correlation of the two questions to the two parts of breath is purely speculation on my part.

This is a great oppurtunity to experiment with breath prayer.  Will you assign each question to a different part of the breath?  Do both with the inhalation?  Both with the exhalation?  Give a try to leaving some space.  Perhaps by asking each question with the inhale.  If you are leaving that empty space, try to explore being present with the breath and without thought during the emptiness, then try to allow yourself to contend with the questions in that space.

The Exercise

  1. Sit up as straight as you comfortably can.  Release your worries and obligations for the duration of your spiritual exercises today.
  2. As you inhale, ask the question, “Who are you God?”
  3. With your next inhale, ask the question, “Who am I God?”
  4. Continue this pattern.  When other thoughts or concerns arise, release them by returning to these questions and your breath.
  5. When your time is nearing completion, dismiss the questions.  Enjoy a time of wordless communion.
  6. When you are ready, explore your feelings about the questions and consider whether or not you have anything that looks like answers to these two important questions.

____________________________________________________________________________________________

 

Bare with the video; the audio gets much better around 1:17, which is before the practice begins.

Exercise 6A and 6B: 3 Part Phrases

Background: A certain phrase paired with an exhale has a slightly different feel than that same phrase paired with an inhale.  When we have a 3 phrase cycle, one approach is to simply rotate through all 3 sentences.  The result of this is that each phrase gets connected to both inhales and exhales.  We can experience, therefore, what those phrases are like.

In the exercises that follow, I have chosen two of my favorite 3-sentence cycles.  They are rather Christo-centric.  You can, of course, replace them with something more to your liking.

Exercise 6A:

  1.  Place your feet flat on the floor.  
  2. Breathe a cleansing breath.
  3. With your next inhale, say “Christ was born”
  4. With your next exhale, “Christ has died.”
  5. With your next inhale, “Christ will come again.”
  6. Continue this pattern, working your way through the entire cycle: Christ was born/ Christ has died/ Christ will come again.
  7.   When you are ready, release the phrases.  
  8. Wordlessly, enjoy some time with God.

Spend some time, when your practice is done, considering the omnipresence of God.  God is here and not here; present and not-yet.

____________________________________________________________________________________________

Background: Breath does not have to be a 2-part process.  We can create a 3-count in our breath by pausing for a moment; holding the breath as we consider a phrase.

Holding the breath is an interesting thing.  It creates, in me, a distant and  deeply submerged sort-of terror.  Simultaneously, it is also like a micro-fast.  Breathing, like eating, is a requirement.  To abstain for a time from either one is to confront our physical limitations and our animal nature.

I suspect that some of this emotional intensity rubs itself off on to the feelings associated with the phrases.

Exercise:

  1. Find a bit of calm.  Place your feet flat on the floor.  Breathe slowly.
  2. With your next inhale, think “Here I am, God.”
  3. As you exhale, think, “Here you are God.”
  4. Holding your breath, think, “Here we are, together.”
  5.  Repeat the process: With the inhale, “Here I am God.”  With the exhale: “Here you are God.”  Holding the Breath, “Here we are, together.”
  6. Give most of the time in your practice today to these 3 steps.
  7.   When you are ready, release these words.  Resume a normal 2-part breathing pattern with out holding the breath.

Through out your day, know that you are here, and God is here, and you are here, together.

____________________________________________________________________________________________

You can help in turning The Faith-ing Project into a fully functioning community.  You can do this in several ways:

  • Share your thoughts, feelings, and criticism below in the comments.
  • email otherjeffcampbell7@gmail.com to share something directly with the Project’s Director, or to ask to be placed on the mailing list.
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Exercises #4A, 4B, and 4C: A Time of Silence, A Time for Words

Here is an audio file presentation of this meditation:

Exercise 4A

Background: One of the most powerful statements about the strange and unpredictable nature of the world can be found in The Hebrew Scriptures.  This collection of the extremes that life can throw at us is thousands of years old.  I find it reassuring that the more things change, the more they stay the same.

Here is a thing worth exploring: How much of the empty space should you spend continuing to reflect on your sacred words, and for how much of it should you simply inhabit the silence?

This is particularly true when the sacred words are comprised of a list that you are cycling through.  As the sacred words change, they invite a different sort of reflection than repetetion.

The list I am suggesting today comes from Ecclesiastes 3.  Unfortunately for most of is, it can be challening to meditate on these truths with out bringing to mind the old song.

1.  Find your center: place your feet on the floor and relax.

2.  Inhale.  Say to yourself “There is a time to be born.”  

3.  Exhale.

4.  Inhale.  Say to yourself  “There is a time to die.”

5.  Exhale.

6.  Inhale.  Say to yourself, “There is a time to plant.”

7.  Exhale.

8.  Inhale.  Say to yourself “There is a time to kill.”

9.  Exhale.

10.  Inhale.  Say to yourself, “There is a time to heal.”

11.  Exhale.

12.  Inhale.  Say to yourself, “There is a time to tear down.”

13.  Exhale. 

14.  Inhale.  Say to yourself, “There is a time to build.”  

15.  Exhale.

16.  Inhale.  Say to yourself “There is a time to weep.”

17.  Exhale.

18.  Inhale.  Say to yourself “There is a time to laugh.”

19.  Exhale.  

20.  Inhale.  Say to yourself, “There is a time to mourn.”

21.  Exhale.

22.  Inhale.  Say to yourself, “There is a time to dance.”

23.  Exhale.

24.  Inhale.  Say to yourself, “There is a time to scatter stones.”

25.  Exhale. 

26.  Inhale.  Say to yourself, “There is a time to gather stones.”

27.  Exhale.

28.  Inhale.  Say to yourself, “There is a time to embrace.”

29.  Exhale.

30.  Inhale.  Say to yourself, “There is a time to refrain from embracing.”  

31.  Exhale.

32.  Inhale.  Say to yourself, “There is a time to search.”

33.  Exhale.  

34.  Inhale.  Say to yourself, “There is a time to give up.”

35.  Exhale.

36.  Inhale.  Say to yourself, “There is a time to keep.”

37.  Exhale. 

38.  Inhale.  Say to yourself, “There is a time to throw away.”

39.  Exhale.

40.  Inhale.  Say to yourself “There is a time to tear.”

41.  Exhale.  

42.  Inhale.  Say to yourself, “There is a time to mend.”

43.  Exhale.

44.  Inhale.  Say to yourself “There is a time to be silent.”

45.  Exhale.

46.  Inhale.  Say to yourself, “There is a time to speak.”

47.  Exhale.

48.  Inhale.  Say to yourself, “There is a time to love.”

49.  Exhale.

50.  Inhale.  Say to yourself, “There is a time to hate.”

51.  Exhale.

52.  Inhale.  Say to yourself “There is a time for war.”

53.  Exhale.  

54.  Inhale.  Say to yourself “There is a time for peace.”

55.  As you release the individual words, look back on how you felt about each of these.  Are there any that you struggle with?  Any that come easy?

You might, as you go about your day, assign the various joys and challenges of your life a part from this poem.  When entering into a conflict, you could think, for example “This is a time for war.”  When tempted to say something unwise, you might tell yourself, “This is a time for silence.”

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Exerercise 4B

1.  Find an upright, comfortable position.  Place your feet flat on the floor,  As best you can, release your worries for the duration of this practice.

2.  Find your breath.  You may wish to consciously slow it.  Perhaps, today, you will simply observe it where it is.

3.  With your next inhalation, experience the breath as cleansing.  It is creating an open space within.

4.  With the next exhale, say to yourself– out loud if you can– “God is Love.”

5.  Let your next inhale create an empty space.  Sit in the aftermath of that thought: “God is Love.”

6.  With your next exhale, think again, “God is Love.”

7.  With your next exhale, enjoy the silence and emptiness.

8.  Continue this pattern, for most of the time you have remaining: ‘God is Love’ with the inhale; empty openness with the exhale.

9.  As your time nears it’s completion, let go of the mantra.  Widen your time of emptiness to both parts of the breath.

Through out your day today, experience the reality of ‘God is Love.’  And then, try to live in the space of quiet which transcends even those words.

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Background to exercise 4C:  In the exercise that follows, explore the difference between the in-breath and the out-breath.  Some authors describe these breath parts as “Breathing up” and “Breathing Down.”  or “Breathing in” and “Breathing out.”  Try each of these on for size.

If you tried exercise 4A, I recomend sticking with whatever mantra you used, so that you can isolate and therefore experience a single difference: Repeating your sacred words on the inhale, rather than the exhale.

Exercise 4C

1.  Sit as straight as you comfortably can.  Breathe for a few minutes and give yourself permission to relax.

2.  With your next inhalation, think, “God is Love.”

3.  Breathe out your thoughts, words and emotions.  Use your out-breath to cleanse yourself of everything but the silence.

4.  With your next inhalation, again, think “God is Love.”

5.  As you breathe out, release even your reflections on those 3 words.  Exhale your thoughts about this sacred phrase.

6.  Continue this pattern for the majority of the time you have given to your spiritual practice today.

7.  As you approach the end of the time, release your sacred phrase.  Use this time to enjoy wordless communion.  Or discuss with God what you learned today.  Or simply have a conversation with God about where you are and how things are going.

____________________________________________________________________________________________

 

 

Exercise #3: A Split Breath Prayer

Here is an audio track of this exercise.  If you would prefer to read, a transcript follows.

If you would like to access other audio files click here.

You can find more practices like this one in  The Faith-ing Project’s Book of Grief, Grattitude and Love.  Click the link for more details.

Background:  There are many words which we might want to fully embrace.  Repeating these can be a powerful thing.  One of the most powerful ways to do this is to split the phrase in half, and assign each half to a part of the breath.

There might be a phrase you wish to substitute with the one in the exercise below.  Please feel free to do this.

Exercise

  1. Place your feet flat on the floor. 
  2.   Breathe a few breaths.  Relax.
  3. With your in-breath, place your hand on your abdomen.  Bring your attention to really filling your lungs all the way, starting at the bottom and feeling the movement of your belly.
  4. Exhale.  Say to yourself, “Yes.  Yes.  Yes.”
  5. Inhale.  Say to yourself  “Thank you.  Thank you.  Thank you.”
  6. Continue this pattern for most of your practice today.
  7.   Release these words.  Continue your calm and slow breaths.  Enjoy a time of union.

When you can, today,  return to this breath practice.  “Yes.  Yes. Yes.”  “Thank you.  Thank you.  Thank you.”

____________________________________________________________________________________________

You can help in turning The Faith-ing Project into a fully functioning community.  You can do this in several ways:

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Exercise #2: Breathing with God

This practice is one of the foundations of our upcoming email exploration.  It is free of charge and will begin on January 18.  To sign up for these 10 emails, click the ‘contact’ button above.

Pink Fireworks New Year Facebook Cover

Here is the audio file version of this practice:

Background:  It is written that God breathed into the earth and made the first human.  This, perhaps, was how the image of God got into man in the first place: through that breath.

If we believe that God continues to be active in the world today, we might come to view that original act of creation as an ongoing event, not a one-time thing.  More to the point: perhaps God breathes into us still.

The Exercise

1.  Create a safe and quiet space for yourself.  Sit up as straight as you comfortably can.  Place your feet flat on the floor.

2.  Release your worries and responsibilities for the duration of your practice.  Don’t worry, they will still be there, waiting for you, when you are done.

3.  With your next inhale, experience this as God’s breath.  Your inhale is God breathing in to you.

4.  With your next exhale, experience this as a breathing in to God.  Your exhale is God’s inhale.

5.  Continue your practice in this manner.  Breathe with God.

6.  As your time nears its end, release this imagery of your breathing.  Enjoy a time of silent communion.

As you go about your day, pay attention to your breath.  Recognize that God breathes with you.

____________________________________________________________________________________________

You can help in turning The Faith-ing Project into a fully functioning community.  You can do this in several ways:

  • Share your thoughts, feelings, and criticism below in the comments.
  • email otherjeffcampbell7@gmail.com to share something directly with the Project’s Director, or to ask to be placed on the mailing list.
  • Access exclusive content and help The Faithing Project continue to deliver this conetent to a world in need: become a Patron.
  • follow @faithingproject on twitter.

 

 

Exercise #1: God’s Name

This practice will be one of the foundations of our upcoming email exploration.  It launches 1/25/20 and will consist of 10 emails sent out over a period of 20 days.  It is free of charge and will include an exclusive offer on the next Faith-ing Project book.  To sign up, click the ‘contact’ button above.

Pink Fireworks New Year Facebook Cover

 

Here is the audio version of this practice:

Background: There is a long history, in the Jewish Tradition, around the saying of God’s name.  It might have begun with Moses, being told by a burning bush that the name of God was a word which we often render into English as Yahweh.

In the centuries that followed, there was often resistance to saying God’s name.   Christianity inherited that tradition in the use of the word “LORD” for God: all in small capital letters.

Some Rabbi’s teach that the letters we translate ‘Yahweh’ were in fact meant to imitate the act of breathing.  On this understanding, we can not say God’s name in the way we say any other name.  In a sense, God’s name is un-sayable.   But at the same time, through the act of breathing, saying God’s name is the very first thing we do, when we come into the world.  Saying God’s name will be the very last thing we do when we leave it.  We will say God’s name repeatedly, frantically, in those times we are lost or excited.  And even when we think we don’t know who God is, in our darkest moments, we say God’s name hundreds of times a day!

I hope how wonderful that possibility is justifies such a long background for such a simple exercise!

The Exercise:

1.  Create a space of quiet and safety for yourself by turning off your phone, making the temperature comfortable.  Consider getting yourself a glass of water and turning soft, wordless music on.

2.  Place your feet flat on the floor.  Inhale, slowly through your nose.  Exhale, slowly, through your mouth.

3.  Place your hand on your abdomen.  Feel your belly rise and fall as you continue with your breaths.

4.  Spend as long as you wish simply enjoying the act of calmly breathing.

5.  When you are ready, see that the exhale is similar to the first syllable of the translation of God’s name “Yah.”

6.  See the inhale as a related to the second syllable, “Weh.” 

7.  Continue to breathe, seeing each breath as a pronouncement of God’s name, a name more intimate than any sounds can be.

8.  When you are ready, release your conscious thoughts about saying God’s name.  Enjoy a time of union.

Throughout your day today, return to your breath.  Seeing each breath as a calling out to the creator of the universe.

____________________________________________________________________________________________

You can help in turning The Faith-ing Project into a fully functioning community.  You can do this in several ways:

  • Share your thoughts, feelings, and criticism below in the comments.
  • email otherjeffcampbell7@gmail.com to share something directly with the Project’s Director, or to ask to be placed on the mailing list.
  • Access exclusive content and help The Faithing Project continue to deliver this conetent to a world in need: become a Patron.
  • follow @faithingproject on twitter.