Date: 03/22/2025 03/23/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Deep Relaxation Through Breath-Following
Breath-following meditation is a practice centered on “following the natural breath.” By observing and flowing with the breath, the body gradually relaxes and the mind becomes soft, calm, and deeply settled.
1. Essence of Breath-Following: Natural, Effortless, Unforced
1.Do not adjust or control the breath
The practice is built on accepting the breath exactly as it is.
2.Rest the mind in the natural flow of breathing
Like a small boat floating on water, awareness lightly follows the breath.
3.Release effort and expectations
The less force used, the deeper the mind and body can relax.
2. Key to Deep Relaxation: Let Breath Soften the Body
1.Emphasize relaxation during exhalation
Each exhale is a chance to release tension and let the body soften.
2.Allow inhalation to be natural
Inhalation should arise effortlessly, without expansion or control.
3.Finer breath leads to deeper relaxation
As the breath becomes subtle, it reflects deeper physical and mental calm.
3. Points of Awareness: From Gross to Subtle Sensation
1.Start with abdominal movement
The rise and fall of the belly helps beginners anchor attention.
2.Then observe airflow at the nostrils
This requires greater sensitivity and signals increasing stability.
3.Finally sense the breath as a whole
A settled mind perceives the entire process of each breath naturally.
4. Effects of Deep Relaxation: Softening Body and Mind
1.Physical muscles gradually release
Tension in the shoulders, chest, and abdomen loosens naturally.
2.Thoughts become calm and less reactive
The mind no longer fuels unnecessary thinking.
3.Emotions dissolve within the breath
Relaxation allows emotions to appear and fade without resistance.
5. Common Mistakes: Avoid Turning “Following” Into “Controlling”
1.Do not try to lengthen the breath
Natural breath will lengthen on its own when the mind relaxes.
2.Do not make the breath “look ideal”
Breath varies naturally; perfection is not required.
3.Do not constantly inspect the breath
Awareness should be gentle, not analytical.
6. Deepening the Practice: Relaxing Body, Mind, and Intention
1.Relax the body—stable and natural posture
A steady posture supports deep release.
2.Soften the mind—reduce judgment
Softness allows the breath to become effortless.
3.Lighten the intention—non-forceful awareness
The essence of breath-following is lightness, merging mind with breath.
Conclusion
Breath-following relies on natural respiration and the principles of surrender and softness.
It leads both body and mind into deep relaxation and genuine tranquility.
Its simplicity is its strength—making it one of the most direct and gentle paths in meditation.
