In previous posts we practiced Following Our Breathing By Counting Breaths and Following Your Breathing By Measuring Breaths and a Mindfulness of the Breath Meditation. Now we’re going to learn a great mindful breathing practice to help you calm yourself and relax.
Breathing In I Feel Calm, Breathing Out I Relax: Following your breath by silently repeating to yourself the phrase:
Breathing out I relax.
You can also shorten the phrases to:
You can do this meditation either sitting cross-legged on a cushion the floor, or on a firm chair with a straight back and preferably no armrests. You want to be in a comfortable but alert posture, with your back straight but not stiff, you shoulders relaxed, on your hands resting in your lap or on your knees.
When you’re ready, start the video below to play the guided mindfulness of the breath meditation.
In a previous post we practiced Following Our Breathing By Counting Breaths. Now we’re going to learn how to follow our breathing by measuring our breaths.
Measuring Your Breaths: Each time you take a breath, silently measure the length by counting to yourself:
Out … two … three … (four)
Becoming mindful of our breath is one of the cornerstones of mindfulness, and a practice that benefits us in many ways. Learn more about Following Your Breath Mindfully, and before trying this practice, you may wish to ensure that you’re using Abdominal Breathing, where you’ll also find a link to my posts on following your breath mindfully.
In a previous post about our breath we looked at the difference between abdominal breathing and breathing from your chest, and how abdominal breathing can help alleviate stress and calm your body, mind and emotions.
It’s as simple as bringing your attention to your breathing for a few minutes, or even just a few breaths. This is easier said than done, however, as our minds tend to wander a lot at the best of times, and when we’re in distress, it’s even more difficult to stay focused on our breath.
In the next few posts we’re going to practice some exercises to help keep your mind focused on your breathing, starting with Following Your Breathing By Counting Your Breaths.
When you’re feeling stressed or overwhelmed, one of the most effective ways to calm your body, mind and emotions is to pay attention to your breathing. When you focus your attention on your breath, things start to slow down. Physiologically, your heart rate slows, your blood pressure drops, and any tightness or tension you feel tends to relax. Breathing mindfully also calms your emotions, making them more manageable, and helps slow down a racing mind.
In the next post, we’re going to learn a few techniques to help you follow your breath, but first, it’s important to ensure that you’re breathing in a way that helps calm you, rather than in a way that can increase your level of stress.
- external events outside our control
- spontaneous emotions, thoughts and memories
- pain or physical sensations
The benefits you can experience from learning to become more mindful are virtually limitless. Mindfulness allows you to relate to and deal directly with whatever is happening in your life. Instead of struggling to escape, suppress or avoid distressing thoughts and feelings, mindfulness helps you approach whatever is going on in your life, in your thoughts, and with your emotions, without becoming overwhelmed.
When you start being more mindful and start living in the present moment, you’ll experience your life more fully, and become more in touch with yourself, who you are, what is important to you, and what you want out of life.