Photo credit: www.mindful.org
Engaging with the natural rhythm of our breath can help us observe our mental activity without judgment.
Enhanced awareness of our inhalations and exhalations allows us to cultivate tranquility within our minds and nervous systems. This practice encourages us to take a pause, granting ourselves permission to unwind and reset. As we breathe consciously, we can observe the busy nature of our thoughts—reflecting on the past or anticipating the future—without becoming engulfed by them.
Mindfulness exercises help illustrate the fluidity of our thoughts and feelings, offering a serene moment to release preconceived notions and judgments. Each time we notice our mind’s tendency to wander and gently guide our focus back to our breath, we fortify our state of mind awareness.
A Guided Meditation to Calm Your Breathing and Mind
Begin by preparing yourself. Find a comfortable seating arrangement, whether in a chair, on a traditional meditation cushion, or on the floor. If seated, aim for an upright posture that promotes a dignified alignment. Alternatively, lying down may suit your preference. Next, let’s tune into our breath. Start by exhaling completely, releasing all air. Then, take a deep breath in through the belly, followed by a gentle outflow through the mouth. Continue this cycle: inhale deeply, then exhale slowly. Aim to deepen each breath as you progress. Shift your attention to the breath’s natural flow. Instead of focusing on the mechanics of breathing, approach it with curiosity. This exploratory mindset allows you to observe the sensations of your breath, fostering a sense of calm. Place one or both hands on your belly, or your right hand on your abdomen and left hand on your chest. This tactile connection can enhance your awareness of the breath moving in and out. As you deepen your breathing and focus on it, you may notice a natural deceleration in your heart rate and blood pressure, signaling a calming effect on both your body and mind. Now, allow your breath to return to its natural rhythm. There’s no need for the breath to remain as pronounced as in the beginning. Use your breath as a focal point, noticing how it expands and contracts the belly with each inhalation and exhalation. If you find yourself primarily engaging your chest, gently encourage the air to flow deeper into your abdomen. It’s perfectly fine to breathe as you do; simply observe your breath as it is, without judgment. This practice can help you recognize the mind’s tendency to drift. You may find it attempting to pull your focus to future concerns or past events. Acknowledge this wandering of thoughts by labeling them: That’s thinking. Then return to the simple awareness of your breath as it invigorates and releases. Stay present with both your mind and body as they exist in this moment. Remember, the mind is wired to be easily distracted, but you don’t have to become involved with these distractions. Embrace the nuances of every breath. Check in with your emotional state. Are you being critical of yourself when a thought captures your attention? Or becoming consumed by emotion? Release that tension and redirect your focus to your breath. Consider where you might be holding expectations, and gently release them. You may have come to this session hoping for a specific outcome, such as: I should feel more peaceful now. Allow such expectations to dissolve. Embrace the present—both internally, by following the breath, and externally, by permitting the surrounding world to be as it is. Remember, it’s perfectly acceptable to return your focus to a single breath countless times. This is where the essence of practice lies, rather than striving for perfection. Your goal is to show up and engage fully with your current physical, mental, and emotional state. Tak a moment to express gratitude to yourself for dedicating time to honor this practice and your commitment to mindfulness. Thank you for participating. We look forward to your return tomorrow. Have a wonderful day as you continue this journey.
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www.mindful.org