Experience Profound Calm: Jack Kornfield Guides You Through a Mindful Breathing Meditation

Mindfulness and Breath: An Invitation to Presence and Calm

Embarking on a journey of mindful breathing offers an opportunity to settle the heart, mind, and body in the present moment. Jack Kornfield, through his teachings, invites an exploration of this ancient practice rooted in Buddhist psychology and universal wisdom. The engagement begins by bringing attention to the body, fostering a kind and compassionate presence. This practice is a cornerstone of Kornfield’s teachings, weaving together physical awareness with a loving mindfulness that nurtures both the practitioner and the wider interconnected web of life.

Settling into the practice, recognizing the breath becomes the focal point. There’s no need to change or control the natural rhythm. The invitation is to simply observe and become aware of where the breath is most palpable—be it the coolness in the nostrils, a gentle tingling in the throat, or the rise and fall of the chest or belly. This awareness emphasizes the miracle of the body breathing itself, interconnecting with all beings that share this breath. Trees, animals, family members, and neighbors—all participate in this communal dance of life.

Following the breath, the practice encourages relaxing the body—softening the eyes and face, loosening the jaw, and releasing tension in the neck and shoulders. Allowing the belly to be soft and the breath natural plays a crucial role in creating an environment of ease and calm. As the breath flows, a gentle smile may grace the lips, much like the serene images of Buddha. This subtle action invites a deeper sense of tranquility.

The core of mindfulness of breathing is not to master the act of breathing but to train the attention and cultivate a loving awareness. It is an exercise in being present with each breath cycle—the in-breath, its pause, and the out-breath. This rhythmic engagement invites a profound relaxation and a connection to the rhythm of life breathing through. If finding the breath proves challenging, placing a hand on the belly to feel the rise and fall can anchor the attention.

Mindful breathing practice embodies the elegance of simplicity. Whispering words like "ease" with the in-breath and "calm" with the out-breath can deepen the sense of peace. The essence of the practice lies in the gentle returning of attention whenever the mind wanders. Like training a playful puppy, each time the mind drifts, kindly bring it back to the breath, reinforcing the strength of presence and tranquility.

The arrival of thoughts, plans, memories, and a myriad of emotions during this practice is natural. They are like waves in the ocean, rising and falling. With mindful awareness, these thoughts and emotions can be acknowledged and allowed to fade into the background, maintaining the breath as the central anchor. This dance with the breath and thoughts cultivates a steady heart and mind.

Counting breaths can be a helpful tool for some practitioners. Whether counting to 10 or 20, the count should remain a whisper, with the bulk of attention dedicated to the feel of the breath. This engagement with the breath allows for a deeper ease, calm, and presence.

As the practice concludes and the eyes open, a sense of accomplishment and gratitude can prevail. Sharon Salzberg, a dear friend of Kornfield, eloquently states that the only bad meditation is the one that doesn’t happen. Thus, the mere act of setting aside time to quiet the heart and mind is a significant gift of presence.

Discover more about nurturing a mindful and compassionate presence through Jack Kornfield’s teachings by exploring his book, The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology by Jack Kornfield.

Engage with the mindfulness practice through the embedded video and embark on this journey of breath and awareness, guided by the wise and gentle teachings of Jack Kornfield.