Breathing In I Feel Calm, Breathing Out I Relax

monk 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 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 in I feel calm,
Breathing out I relax.

You can also shorten the phrases to:

In, Calm
Out, Relax

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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.

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Following Your Breath Mindfully

man meditating

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

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.

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Give Yourself a Mindful Break From Stress, Anxiety and Depression

breathing spaceIn 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’ll look at a couple more techniques you can use to manage stress and anxiety, and to help your emotions from becoming overwhelming if you’re experiencing depression or anger.

The first is called the Three Minute Breathing Space, and it 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.

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