A BUDDHIST monk teaches you the FIRST 3 BREATHING TECHNIQUES of mindfulness

hi my name is marcin News and as you can see i'm a buddhist monk and if you like it I can teach you everything about mindfulness in this particular video I gonna explain or teach you the first three basic mindfulness techniques and they are highly effective to overcome difficulties in in your life so these are not the most common techniques that are gonna give you at first I will start with the breath that is quite common but how we use the breath is different from probably all the other teachings that you had before these three techniques are a part of what we call the three principles of mindfulness and I explained these three principles in the introduction course that I give the introduction course the essence of mindfulness so if you are interested in that course please take a look at our website it's donation-based so you can join that course whenever you want to okay so please watch this whole video and because I can't explain the techniques to you right now and we're gonna start with the first one so I'm gonna first explain you the first three techniques and after that I will tell you how to use them in your daily life okay before we start I would like to tell you where we are going to focus on as I already mentioned before we will focus on our breath of course but we're gonna focus at a particular point at the inside of our nose and at the inside of our nostrils so we have two points left and right here are my nostrils and we gonna focus at the inside of our nostrils well breathing so when I breathe in and when I breathe out the my breath will touch my nostrils and while breathing in the breath is touching I know so from the inside and it continues into my lungs further and when I breathe out the same happens the breath touches my nose again and it goes out and this touching poet here and here is exactly where we are going to focus on so let's try that together so you can sit in a comfortable position if you cannot sit cross legs you just take a chair you even can do this in well standing so now you can close your eyes just as I do and I'm going to explain and teach you how this technique works first you just close your eyes and the first step that you're going to do is you pay attention to your breath a few your body or inhaling and exhaling now I want you to focus at the inside of your nostrils and while breathing in and breathing out you might feel a very sort of feeling of the breath that is touching your nostrils most of the time it's easier for us to fuel or inhalation because the error is a little bit cooler than the breath we breathe out okay before we continue open your eyes I'm gonna make it a little bit more easy for you to really feel those points clearly so with your left with your hand with your thumb and index finger you squeeze a little bit your nostrils like this so don't close your nostrils completely just squeeze a little bit in them and close your eyes and breathe in deeply and breathe deeply out let's do it five times so two more times one more time inhale and exhale okay release your hand and stay focused at the inside of your nostrils now breathe normally again and now probably it's much easier to feel the sensation of your breath touching your nostrils at the inside you stay aware of that physical sensation so when we pay attention to a breath like this we stay present because we cannot breathe in the future we can operate in the past so when we focus on our breath it's a tool to stay in the present moment okay you can open your eyes again so this is what we call the third breathing technique b3 so now I'm gonna teach you the second one b2 and that is a deep inhalation and exhalation so let's try it together again you can close your eyes again and breathe in deeply breathe out relax and again breathe in deeply and simultaneously you feel at the inside of your nostrils just like the other technique breathe out and again breathe in deeply and breathe out okay breathe normally again so from the second breathing technique we switch back to the third breathing technique and this already has a instant effect on your minds and you might feel already a bit more calm right now okay open your eyes again so we have learned the second breathing technique and the third one and now I will teach you the first one the first one is a short strong and shallow breath in and out and it goes like this quickly and fast you can take a look I close my eyes and I will do it one more time okay as you could see it's very fast and strong it looks a bit funny though but it's very effective and when I do this technique I also folks at the inside of my nostrils and this technique brings you immediately to the present moment okay let's try it together you can sit upright again close your eyes and try to breathe quickly and strongly for five times and after that breathe and again but now for a times quickly okay very good now go back to the third breathing technique again just normal breathing still you're focusing at the inside of your nostrils okay now I want you to stay with b3 and this technique you can apply during the whole day during Fe activity with your eyes open of course or doing a sitting meditation but when things start to be more difficult let's say I have a lot of thoughts right now and I cannot concentrate any more on b3 then I apply the second breathing technique we - so we're gonna breathe in deeply and we gonna breathe out DP again okay let's go breathe in and breathe out and again breathe in deeply please us one more time b2 breathe in breathe out I am back to b3 normal breathing and now I stay with v3 as long as I can but you might get frustrated in your practice during your practice then things are not working the way you want now for example you have very strong negative thoughts you cannot stop them you cannot let go of them then we use b1 okay let's do that together this short shallow strong breathing technique a times breathing deeply and we go back to be three again so be one you use to interrupt your thinking it's like stopping stopping these negative thoughts and take control of your mind take control of your situation and we're gonna do it again b14 eight times okay back to b3 now observe your mind your mind is probably much more calm right now okay you can open your eyes again and see if you can stay with b3 this technique so I'm still being present at my nostrils right now so these are the three basic maintenance breathing techniques and it's a matter of practice of course and doing all my other videos I explain you in detail how to use these three techniques but also the other techniques that that complete the three principles of mindfulness so remember b3 is normal breathing while focusing at the inside of your nostrils b2 is a long and deep breathing and b1 is short and strong and shallow and b2 you use when things become a bit more hard when you cannot let go of certain things and when they become very strong for example when you get frustrated or you become angry and you cannot control yourself you take that control with using b1 I suggest you to practice these three techniques for around ten minutes a day and I want you two to observe how effective these techniques are if you want to learn more please check on our website in inner mind institute.org we also have an online platform where you can watch our online videos so I hope you like this video and I hope to see you soon again you

Channel: Master Niels

Views: 678,167

Rating: 4.9354625 out of 5

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Id: Uq7nBj17maA

Length: 15min 17sec (917 seconds)

Published: Tue Jun 30 2020

Reddit Comments

[u/scorpious]

Calling yourself “master” anything doesn’t work for me.

[u/MasterBob]

It seems legit. He's affiliated with Piyapodok Dhammastan a temple in Thailand. I can't find anything else about their lineage.

You can always try it and see how it works for you. I think there is much benefit to learning (and subsequently practicing) different Interpretations of the Anapanasati Sutta.

[u/aifaluba]

• Focusing on the touch of the breath inside the nostrils - this is essentially the same as how Goenka teaches anapana (concentration). Goenka's technique is to focus on the sensation just below the nostrils, but I can't think of why it would matter one way or another.

• The other two breathing techniques, squeezing the nostrils and quick stutter breathing, are possibly some good additional tools to use when your mind is especially agitated. Goenka offers one: breath "slightly hard" until the mind is calmer. But any deliberate manipulation of the breath is a further divergence from vipassana (mindfulness / insight), where the crux is to just observe (the breath, or anything else) as it is.

• "Stopping negative thoughts and take control of your mind" - This doesn't fit with my view of the practice. My interpretation is not to try to stop the thoughts but to observe them WITHOUT trying to change them. Observe as they arise and fade away on their own. Whether negative or positive, don't react.