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Calm abiding, beautiful breathing (Inner air conditioning)

Dear Integral Meditators,

What would happen if you were able to focus your mind in a state of calm abiding at will, or at least more often? This weeks article explores this theme and how you can start developing this skill today!

In the spirit of the strength of calm,


Calm abiding, beautiful breathing (Inner air conditioning)

Overriding your brains need for over stimulation
One of the main things we are trying to achieve with mindfulness meditation is the ability to focus our mind calmly and continuously on one object for an extended period of time; we train our attention to become happy to be in one place, abiding peacefully. The problem we face is that our brain tends to reward and crave stimulation and new information; impulsively moving from one object to another, happy to remain distracted and busy. So to develop the long term benefits of ‘calm abiding’ we need to repeatedly override our brains craving for stimulation, bringing it back to an object of calming concentration.

The vicious cycle of fatigue and distraction
When we are tired and anxious during our day, often the last thing that we want to do is to bring our mind to a state of calm focus, because it requires effort. But remaining distracted also requires effort and dissipates our energy, making us feel even more tired. With mindfulness meditation we are trying to replace the vicious cycle of fatigue and distraction with the positive cycle of energy and focus.

The beautiful breathing
One of the medium-long term effects of practising calm abiding using awareness of our breathing is the experience of the ‘beautiful breathing’ (so called within the Forest monk tradition of Thai Buddhism) where

  • Our breathing starts to appear more clearly to our mind, with less effort needed to focus
  • Our breathing starts to feel increasingly peaceful, harmonious and ‘beautiful’ as we focus upon it.
  • There is a corresponding feeling of comfort, harmony and bliss within our physical body.

Cultivating the beautiful breathing
One way in which we can cultivate the beautiful breathing right away is to deliberately make our breathing more beautiful and harmonious right now. Here is an exercise for doing this:

  • Set aside a period of time, short or longer. For three-five breaths, deliberately place your attention on the breathing. Make your inhalation and exhalation as smooth, even, harmonious and ‘beautiful’ as you can. You can either make the inhale and exhale even in length, or the exhalation slightly longer according to your preference. Also, make the changeover at the top and bottom of your breath (from inhale to exhale and vice-versa) as smooth and flowing as you can.
  • At the end of your three-five breaths, relax the body as deeply and blissfully as you can; try and feel your body and bring as much ease and comfort as you can to that feeling.
  • Spend the duration of your session cultivating a sense of smooth, beautiful breathing with deep relaxation of the body.

By doing this exercise regularly for a short period of time (daily if you can), you will quite naturally increase your connection to the beautiful breathing, and accelerate the ‘speed’ at which you are able to start to experience it stably and naturally.

Your inner air conditioning
Today I was walking back to my place of work after lunch, focusing gently on my own experience of the beautiful breathing. It was hot, crowded and I was sweating, but because my mind was in a state of calm abiding, just enjoying the smooth flow of my breathing, I felt ‘cool’ inside. The heat and the sweat did not bother me nearly as much. It was almost like I had some ‘inner air conditioning’ with me. It’s a small observation, but it gives an example of what it feels like to have a stable experience of calm abiding, and how it can alter our basic experience of daily life.

© Toby Ouvry 2016, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website

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How Much Energy Should You Focus on Being Focused?

Dear Integral Meditators,

What would the effect upon your life be if you spent even a short period of time each day developing your ability to focus your mind single pointedly on just one thing? The article below asks this question and encourages us to take up the practice of mindful focusing!

Yours in the comfort and confidence of single-pointedness,


How Much Energy Should You Focus on Being Focused?

One of the central skills of meditation and mindfulness is the development of concentration which, simply defined is the ability to focus your mind on one object or task for an extended period. To develop it takes consistent effort. Some of the pay offs from this effort are as follows:

  • The more rapid attainment of inner peace and calm though meditation
  • A strong and enduring mind that is able to bear stress well
  • A heightened investigative intelligence; you can look at things more deeply when you can focus properly
  • Getting more done in your workday; if you can focus on one thing at a time, focusing on each one thing in turn you will get more done, and what you get done will be of better quality
  • Your relationships will improve due to your capacity to focus on other people and really listen to what they are saying or trying to communicate (*see note at bottom)

If we think about the benefits above, then we will start to develop a strong motivation to develop our focus and concentration skills. So how do you begin? Here are a few ideas:

  • In your daily sitting meditation practice, devote at least three minutes of that time to really honing your ability to focus on one thing single pointedly. Three minutes following the breathing or focusing on your body awareness are the most simple. If you are reading this and don’t have a daily meditation practice, 3 minutes on the breathing to develop your focus and concentration is where you can start!
  • For at least one task in your working day, take a 30minute period and focus on that one task single-pointedly, resisting all distractions (for example as I am doing with this article now). During this time keep on task, focus, focus focus, resist distraction, train yourself to concentrate!
  • When you are with someone and they are talking, train yourself to really listen to what they are saying. Use the people you meet as your objects of focus. If not all of the time, some of the time.
  • Distraction alert! I almost just clicked on my web browser as I paused between sentences. Developing focus is dependent upon being alert, mindful alertness is your tool for developing concentration!
  • When you are exercising, focus on awareness of the physical movement of your body, don’t let your mind wonder all over as you are doing your physical training.

So there are a few ideas to get started, you can invent a few more of your own as well if you like. The main thing is that a little bit of concentration and focus training practised daily will translate into multiple and cumulative benefits for us, so let’s get started today!

* (Please note the last two benefits are transferable skills; that is to say that it is possible to transfer the focus and concentration you develop in meditation into your work and relationship. Some meditators do not transfer this skill very well into their work or social skills, and so are not especially work effective and can be still totally relationally dysfunctional!)

Related articles: Five Inner Skills we develop Through Meditation
The Five Stages of Meditation Practice from Beginners to Advanced
Mindful Work effectiveness Secrets (From an Ex-Monk) 

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