Am at the end of my first week of meditation, shallow breathing issues

Ski_Hugger

I meditate 3x a day, morning, lunch, and evening. I am finding that my breaths become extremely shallow and small, almost impreceptible. I am only at the first stage of meditation and am finding it hard to stay focused on the small breaths and am noticing colors (I keep my eyes closed).
I am finding that if I focus on my breaths and the colors, it is easier to keep out distractions. Nothing that I have studied so far speaks of anything except focus on the breathing so am guessing that I am not where I need to be yet.
Does anyone have any guidance?

ceej

Just keep practicing, everyone has problems keeping out distractions when they first start meditating. Just remember that when you do get distracted to return your focus to your breathing. Also you can focus on anything, Its just that breathing is the easiest to stay focused on.

Ski_Hugger

That's what I figured Ceej. Being a newb I accept that there is a lot I don't yet know. Will keep at it.

genkaku

@Ski_hugger -- Shallow breaths was something that I experienced as well. Since there is no such thing as not breathing at all (short of being dead), there remains a point on which to focus.
I did find it less distracting to keep the eyes open since it tends to keep laziness in check, but taste is taste.

Keep on keepin' on.

person

Maybe try diaphragmatic breathing. The breaths are deeper and I find them to be more grounding. Also, don't try to block out distractions, simply try to let them happen and let them go without getting caught up in them.

Ski_Hugger

Thanks for the input genkaku and person.

Linc

Breathing exercises before meditation will help with that over time. @person is right on breathing with the diaphragm. Try 6 or 7 deep, slow breaths, then exhaling fully and letting the breath resume naturally before meditation.

caz

Sometimes breathing can cease altogether during meditation and become especially shallow as you reach deep states of concentration, Dont worry about it you wont hurt yourself this happens to many meditators and can be fairly un-nerving at first but it just goes to show the power of meditative concentration that it sustains the body through the force of the mind...

Focus only on the breathe not the colours they will distract the mind and make it leave its object of single pointed focus which is not the goal, By gaining futher meditative experience you will gain more mental awarness during concentration and will be able to better perceive the mind when it moves away from its concentration even subtly.

Mind over matter.

Dakini

The breathing technique that I was taught and that studies show is most helpful for calming the mind and the nervous system, is slow, deep breathing, what person calls "diaphragratic breathing". In addition to helping the still the busy mind, this has health benefits of decreasing harmful stress hormones in the body, and switching on the parasympathetic nervous system and its "feel-good" hormones and neurotransmitters. As you very slowly breathe in, then out, you can watch the breath in your mind's eye, as it enters, passes down to your diaphragm, then slowly rises back up and out. You can give it a color (or maybe the color is already spontaneously happening for you), and imagine it as soothing, calming light. This should give your mind enough to focus on, that there won't be room for distractions. If the mind wanders, just bring it back, don't overthink it, or beat yourself up for not maintaining focus. Just bring your awareness back to the breath, and keep going.

Mountains

Relax your belly, then let the breath flow down all the way into your belly. Don't breathe from your nipple line up like most of us do all day every day. Fill your lungs up allllllll the way down. Slow and deep. When you stray, gently come back to that. Relax your belly. Take in a long slow deep breath. When you stray, gently come back to that.

See the pattern?

ddrishi

As rightly suggested by Lincoln, breathing exercises before meditation are a great help in the beginning.

SeaOfTranquility

You might try some yoga.

I begin most mediation sessions with about a 10 minute little yoga routine. It is really just stretching as you control your breathing. As they say -mind and body, two but not two.

As far as seeing colors, well you will find that your mind is going to wander off to all kinds of places. When you become aware you have lost concentration simply return to your breath. It is always there. On the way back, you may want to label the thoughts with a one word description such as colors, memories, planning, fantasy, etc. Whatever thoughts arise do not indulge them, just return to the breath that is happening now. The feeling should be one of letting go of whatever distraction that your mind has come up with patience and kindness.

Best Wishes

BonsaiDoug

Relax your belly, then let the breath flow down all the way into your belly. Don't breathe from your nipple line up like most of us do all day every day. Fill your lungs up allllllll the way down. Slow and deep. When you stray, gently come back to that. Relax your belly. Take in a long slow deep breath. When you stray, gently come back to that.

See the pattern?

With a little effort, this works very well. You just need to break your current habit of breathing into the chest as opposed to the belly. It really does make a world of difference.

Ski_Hugger

Thanks to everyone for the helpful guidance. As I move forward I am finding it easier to maintain focus on the breathing. The discursive thoughts have become fewer but I will say that though they are fewer, I have had flashes of thought about things that haven't entered my mind in years. I am 45 years old and occasionally I get a flash of something from when I was a child or teenager. I note them and refocus on my breath. I am guessing that this is part of the process as I learn how to quiet my mind. Thanks again everyone.