Mindfulness of the Breath Meditation

woman meditating

Free Clip Art (CC BY-SA 4.0) from Wikimedia Commons

In previous posts we practiced Following Our Breathing By Counting Breaths and Following Your Breathing By Measuring Breaths. Now we’re going to learn a brief Mindfulness of the Breath Meditation.

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.

Read More







Abdominal Breathing to Calm and Relax

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.

 

Read More



What Is Acceptance And Why Is It So Important?

mbsr acceptanceAcceptance can be a difficult notion to grasp. If you are suffering or in pain, the idea that you should practice acceptance can seem counterintuitive. So what do we mean by acceptance, and how is it beneficial?

In therapy, when we talk about acceptance, we are referring to acceptance of things such as:

  • external events outside our control
  • spontaneous emotions, thoughts and memories
  • uncertainty
  • pain or physical sensations

Read More



Bringing Mindfulness into your Daily Life

mindfulnessMindfulness isn’t just something we practice when meditating: anything we do throughout the day, we can learn to do mindfully. Once we learn to bring mindfulness into our everyday lives, we can reduce a lot of the stress, anxiety, depression and anger that tends to build up when we go through life relatively mindlessly.

It would be great if we could go about our whole day completely mindful, bringing our full attention to whatever we’re doing, while we’re doing it, and not getting carried away by distractions or thoughts of the past or about the future. But although mindfulness sounds simple, it does require effort. It takes a continual effort to notice when our mind’s started to wander and keep bringing it back to the present, and it’s not something most of us can do all day long.

So instead of striving go about the entire day mindfully, it’s good to start with some small steps, and find ways to gradually add more mindfulness into your activities throughout the day. Below are some ways you can start bringing mindfulness into your days on a regular basis.

Choose One Routine Activity to Do Mindfully Every Day Read More



Three Minute Breathing Space

 

In a couple of recent posts, we looked at some things you can do to help stop stress and anxiety from becoming overwhelming, and to give yourself a breathing time out from stress, anxiety and depression. In this post, we look at the Three Minute Breathing Space, another great way to manage stress and anxiety, and to help your emotions from becoming overwhelming.

The Three Minute Breathing Space was developed as part of the Mindfulness-Based Cognitive Therapy program for people with depression. Like the Breathing Time Out, it’s a way to bring your attention to the present, give yourself a break from whatever stress or emotions have been building up, and then return to the rest of your day, more refreshed and focused on the present.

Read More



Take a Breathing Time Out

time outIn a recent post we looked at a couple of exercises you can use to help stop stress and anxiety from becoming overwhelming. Another technique you can use throughout the day to manage stress and anxiety, and to help keep strong emotions and feelings of depression and anger from becoming overwhelming, is to give yourself a Breathing Time Out.

Just as a time out can be an effective way to help children calm down when they are acting out and starting to get out of control, when our thoughts and emotions start getting carried away, a time out is a great tool to help calm ourselves.

Read More



Acceptance in Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment TherapyIn an earlier post, we introduced the concept of acceptance and talked about some of its benefits. Acceptance is one of the foundations of a mindfulness-based approach to treating anxiety and depression called Acceptance and Commitment Therapy (ACT).

In the Acceptance and Commitment Therapy-based workbook, The Mindfulness and Acceptance Workbook for Depression, Kirk Strosah and Patricia Robinson explain some misconceptions people often have about acceptance. First, they define acceptance:

The word “acceptance” has a lot of different meanings, some of which we want to challenge. The type of acceptance we encourage you to practice is best thought of as a voluntary, intentional stance of nonjudgmental awareness of thoughts, feelings, memories, and sensations in the context of a triggering event.

Read More



What are the Benefits of Mindfulness?

zen meditationThe 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.

Read More