Breathing in… breathing out

One meditation technique involves ‘breathing out’ unhelpful qualities and habits of thought and feeling, and ‘breathing in’ more noble qualities. For me I find it suprising how a range of mean attitudes that give rise to suffering and sabotage relationships spring from a kind of lack of confidence. So with this in mind here’s a meditation I’ve found useful. You time it with your breath and imagine the attributes:

I breathe in confidence
I breathe in health
I breathe in presence
I breathe in balance
I breathe in power
I breathe in equanimity
I breathe in generosity…

I breathe out resentment
I breathe out a sense of powerlessness
I breathe out victimhood
I breathe out anxiety
I breathe out fear
I breathe out anger
I breathe out despair