Mindfulness Exercise– Breathing in and out

July 31, 2009 at 12:17 pm Leave a comment

This simplest of breathing exercises appeals to many as an introduction to mindful breathing. Its simplicity can also allow you to do it at anytime or any place.  This technique is especially useful for when your mind is racing or you are feeling anxious and unable to focus.  It is helpful with difficulty sleeping and regaining focus when stressed at work, driving, or in a conflict with someone.

As Thich Nhat Hanh said,

“While we practice conscious breathing, our thinking will slow down, and we can give ourselves a real rest. Most of the time, we think too much, and mindful breathing helps us to be calm, relaxed and peaceful. It helps us stop thinking so much and stop being possessed by sorrows of the past and worries about the future. It enables us to be in touch with life, which is wonderful in the present moment.” (1991, p.11 ).

1)      “In…Out Breathing” – This is the simplest introduction to mindful breathing: As you breathe in, say “in” inside your mind, as you breathe out, say “out.”  If you are distracted, gently return your mind to saying in and out with your breath.  Become fully aware of your breath as it flows into your body and out again.

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Entry filed under: mindfulness, mindfulness exercises, Stress Reduction Techniques. Tags: , , , , .

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