Mindfulness – Part 2

Rebbe Nachman discusses another piece of advice that can help us achieve mindfulness and composure: Breathing.  

Rebbe Nachman discusses that the nose is an aspect of emuna, and many doctors and health practitioners discuss the importance of breathing in through the nose, as opposed to the mouth. It could therefore be extrapolated that breathing in deeply and slowly through the nose actually connects us to emuna! Moreover, deep breathing is connected to replenishing the “oils in the mind” which is necessary for physical and spiritual health. Rabbi Arush once screamed out in a class: “You are not breathing properly!” 

Specifically, the point is breathing with the intention of getting to know our Creator, thanking Him for each breath, and giving ourselves the quiet to hear ourselves, to try to hear our own inner voice. Some might be surprised by the power of it and its positive effect on our emotional as well as spiritual state, but I have personally found, as well as friends whom I have learned the subject with, that just a few minutes a day of quiet breathing meditation really makes a difference to our emotional and spiritual state! 

A special Breslov rabbi and teacher here in Israel, Rabbi Yisrael Yitchak Bezenson, may he be healthy and well, published a short booklet two years ago called Neshama Nishima– literally “Soul Breathing.” I bought a copy in Uman not really knowing what it was about, and began learning it with a friend. In this short book, he explains the spiritual aspects of breathing and how they are brought to light in the Chassidic teachings, specifically in Rebbe Nachman’s teachings.  

In the book, he explains that what prevents us from actualizing the talents and abilities that we have been blessed with is simply a lack of self-knowledge. Most people do not truly know how special they are. We are foreigners to ourselves because we do not know our essence, our souls; we only know the external clothing (so to speak) we are dressed in. Hashem gives us life from the very first breath we take in this world, however immediately after we are born our souls are swallowed up (in most cases) by our physical strengths and desires.  

What becomes the force that rules over us? Our external self, which is turned outwards to the outside world. Our external self is how we learn to act and survive in a competitive world in order to find favor with others, whether for personal goals or for friendships. These external forces rule over us so much so that we identify them as ‘us.’ We think “This is who I am and it is impossible to change.” However, deep inside, our Godly soul is buried and hidden. How do we reveal our true self, the beautiful soul that God brought into the world? 

Rav Bezenson teaches that a person who begins to practice deep breathing, just in a simple way, without complicated techniques, will quickly begin to see how their soul begins to reveal itself. Our soul screams from within, “Listen, it is me! Your true self!” We begin to recognize our true essence. We begin to hear our own voice. This is the beginning of actualizing our true selves: Separating ourselves from our external perspective, the external self which society dictated to us (pages 25-26). 

Not only do to we begin to hear the voice and discover the light of our soul through deep breathing, Rebbe Nachman teaches that a person becomes like a new creation! We can renew ourselves in the most powerful way! The book “Tzaddik– The Life of Rebbe Nachman,” mentions that someone who wants to return to Hashem certainly needs to make themselves into a new creation. We need to know that just by taking a deep breath, we can  transform  ourselves into a new creation.  

We never stop breathing; every moment we are inhaling air and exhaling, and this is the main source of our vitality. However, our breath has a spiritual source! There is a good source of breath that is drawn down by the tzaddik, and there is a negative source of breath that is brought down by a wicked person. The tzaddik is constantly drawing down the vitality of breath from the side of holiness, and the wicked man is drawing his breaths from the side of impurity.  

Therefore, when a person wants to return to Hashem, he needs to make sure that he disconnects himself from the negative source of breath of the wicked person. Rebbe Nachman says that by taking a deep breath and sighing over our sins, we can disconnect ourselves from the source of impurity and connect ourselves to the source of holiness. We then receive a new source of vitality, and even our body becomes renewed (Tzaddik, teaching 37). We see from this teaching how powerful breathing can be, if we intend to connect to Hashem in a deeper way.  

How does the concept of breathing connect to mindfulness  and  meditation? Firstly, when we  take  time to slow down and focus on our breathing, when we slow down to take some deep breaths, it helps us become calmer and allows us to observe our thoughts and feelings. We can observe them without judgement and ask ourselves questions. What do I feel right now and why? It is a gateway to our inner world. In fact, in the midst of a stressful situation, just stopping to take 3 deep breaths has incredible power to help us respond to the situation appropriately with emuna, instead of getting caught up in a whirlwind of emotion and responding without properly considering how we should really deal with the situation. 

It is important to take time from the rush of the day to give ourselves the space to breathe, and be aware that Hashem is giving us this breath of life. We can thank Him for every breath. I try to set aside time every day for breathing, usually 5 to 10 minutes per day before personal prayer. I have found that allowing myself to take deep breaths and trying to release the stress of the day and connect to a deeper place inside, helps me be more connected in personal prayer. Many times, it also helps me continue the rest of the day with a feeling of renewal and positivity. 

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Republished with permission from breslov.blog.