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.
- external events outside our control
- spontaneous emotions, thoughts and memories
- pain or physical sensations