You may start thinking about other things. Now as you do this, you might notice that your mind may start to wander.We are more connected to certain areas of the body than others, at different times of the day. When one breath ends, the next breath begins. If you are not able to notice the breath in all areas of the body, that is OK. See if you can feel the sensations of breath, one breath at a time. It may be in your chest or throat or in your nostrils. Notice where you feel your breath in your body. You don’t need to do anything to your breath. You can feel the natural flow of breath-in, out. Do your best to relax any areas of tightness or tension. 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. Tongue on the roof of your mouth or wherever it’s comfortable. Hands resting wherever they’re comfortable. Try to keep your back upright, but not too tight. You could be seated on a chair or on the floor on a cushion. Please find a relaxed, comfortable position.You can listen to audio of this guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC), in the player below if it doesn't play, you can find it here or download it from MARC's website. To provide even more structure, and help you lead this practice for others, below are steps for a short guided meditation. You can notice that this is happening and try to gently bring your attention back to your breath. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. Otherwise, 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. 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). It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do in difficult situations. Your eyes may be open or closed, or you can maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. The most basic way to do mindful breathing is to focus your attention on your breath, the inhale and exhale.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |