Mindfulness Meditation & Breathing

 

Mindfullness meditation is a type of meditation in which you focus on being in the present moment and aware of what you are feeling in that moment. This practice specifically helps reduce stress because it helps you slow down racing thoughts, and calm your mind. Studies show that mindfulness meditation has proven to lead to better mental health and positive emotions, by alleviating stress and depression. It helps you realize the simplicity of the present moment and your negative thoughts start to fade. Mindfulness focuses on “letting go”.

MIndfulness Mediation

 

  • First, you must find a calm and quiet place to meditate. Sit somewhere comfortable such as on a chair, on a cushion, or on your bed. Relax your posture by keeping your spine straight, but not stiff. Rest your limbs and sit cross-legged. Assess your comfortability and adjust accordingly.

  • Next, if you're a beginner, begin with a shorter time frame. Set a 5 to 15 minute timer. You can eventually work your way up to 30 minutes of meditation.

  • Get relaxed. Close your eyes and focus on your breathing. Take deep breaths in through the nose and out through the mouth. Focus on your abdomen falling and expanding with each breath.

  • Start to become aware of your breaths, your surroundings, how your muscles feel, or what you physically feel.

  • If your mind starts to wander, instead of fighting these thoughts, sit with them. Do not react to them and do not judge them. Try not to let your thoughts bother you. Focus on the present moment.

  • When your timer goes off, slowly open your eyes and slowly move your limbs.

Breathing excersizes

  • Box breathing

    Breath in for 4 seconds, hold it for 4 seconds, and exhale for 4 seconds. Repeat 1-5 times until you feel calm. Some people like to trace a box with their hand while they breathe.

  • Diaphragm Breathing

    Lie flat in a comfortable position and place your hands on your stomach. Put one hand just below your ribs and the other on your chest. Breathe deep through your nose and let your stomach push your hand out. When you breathe out, purse your lips and feel your hand go down. Do this 5-10 times.

  • 4-7-8 breathing

    Inhale softly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth making a whoosh sound for a count of 8.