Mindfulness Daily Check in 4th December 2019

Hi Mindfulness community.

I have an exercise here for each of you. I hope it brings some benefits into your life if you're able to find 5-10 minutes to do it. I hope each of you are well wherever you may be in the world. :) I personally love breathing techniques and I apply them to my own life as often as I can and I hope you enjoy this exercise. Breathing techniques may help you to feel calmer and hopefully more balanced. I encourage you to do what is right for your body as you may need to adjust this to what safely works for you.

Mindful Breathing

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, but it can also help to practice it when youre feeling particularly stressed or anxious.

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Please do whatever feels comfortable for you and right for your body. 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. Just notice that this is happening and gently bring your attention back to your breath.

Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever theyre comfortable. Tongue on the roof of your mouth or wherever its comfortable.

Notice and relax your body. Try to notice the shape of your body, its weight. 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. Try to ground yourself.

Tune into your breath. Feel the natural flow of breath—in, out. You dont need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. 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.

Stay here for five to seven 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.

You may find that your mind wanders, distracted by thoughts or bodily sensations. Thats okay. Just notice that this is happening and gently bring your attention back to your breath. Practice this as often as you can and eventually you may notice it gets even easier to do! :)

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