When you’re feeling overwhelmed by stress and anxiety or distressing emotions, it can be diificult to know how to manage these feelings.
Often we allow our stress and anxiety and emotions to build and build all day without doing anything to calm them, trying to just ignore them and hoping they’ll go away. Then, when we finally can’t take it anymore and start feeling overwhelmed and desperate, things have often accumulated too much and begun to spiral downwards and it can be so hard to get any relief.
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)
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.
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 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:
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.