How to Check if You’re “watching your breath” Correctly 如何检验你是否在正确的“观呼吸”？

How to Check if You're "watching your breath" Correctly

Many people share meditation techniques and often recommend focusing on the breath. Indeed, observing the breath is a wonderful and effective method, and it’s something everyone can try. However, it’s also easy to become tense or stiff while practicing this technique. If you follow your breath too rigidly—breathing in through the nose and focusing on every inhale and exhale—it can create tension. When meditating, the key is not to try too hard or become overly serious. Being too focused can lead to physical and mental rigidity, especially when I see some friends meditating, their brows furrowed and their faces tense, which defeats the purpose of relaxation.

The essence of meditation lies in relaxation—keeping the body and mind open and at ease. You can gauge the effectiveness of your meditation by asking yourself one simple question: Are you relaxed enough? If you feel relaxed, then you’re on the right track. If not, it’s important to adjust your approach and find a state of greater ease.

Final Thoughts:
Whether you’re a beginner or an experienced meditator, remember that meditation is not about striving for perfection or intense focus. It’s about cultivating a space of relaxation, openness, and comfort. The more relaxed you are, the more effective your meditation practice will be

如何检验你是否在正确的“观呼吸”？

很多人分享冥想方法时，都会提到观呼吸。的确，观呼吸是一个非常好的冥想方法，大家可以尝试。但是，它也很容易让人感到紧张和紧绷。所以，当你跟着呼吸走，从鼻尖吸气，然后放松呼气时，如果你过于专注，很容易变得紧张。冥想时，我们不应该太过于努力，也不需要太较真。过于专注往往会导致身体和心灵的紧绷，特别是我看到有些朋友冥想时，眉心紧皱，完全没有放松。

冥想的关键是要放松，保持舒展和打开的状态。我们可以通过一个简单的标准来检验冥想效果，那就是你是否足够放松。如果你感到放松，说明方法是对的；如果不够放松，就需要及时调整你的冥想方式