Mindfulness Daily Check-In October 9th, 2019

Hi everyone!

I wondered if we could try 5 minutes of mindful breathing today.

The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally youll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise or perhaps when you are feeling stressed.

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking a deep breath in and out: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. Thats okay as this will happen from time to time. Just notice that this is happening and gently bring your attention back to your breath. Try to keep on practising this if it continues to happen. Please always do what feels right for your body... if it feels uncomfortable please stop and adjust it to be tailored to what feels better for you.

Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion.

Notice and relax your body. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe into this space.

Tune into your breath. Feel the natural flow of breath - in and out. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.

Be kind to your wandering mind. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. Its very natural. Just notice that your mind has wandered. Gently redirect your attention right back to the breathing.

Stay here for five minutes. Notice your breath, in silence. From time to time, youll get lost in thought, then return to your breath.

Check in before you check out. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.

Please let me know how you found this! Thank you for taking the time to read this and hopefully try mindful breathing. It can be done at any time, maybe you'll find that you schedule this into your self-care schedule.

Lisa

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