MINDFULNESS MONDAY
This week’s activity is learning to control our breathing to deepen its potential in nourishing us. Our breath embodies a force that guides it to nourish us without our conscious effort. But stress and anxiety can make us hold or decrease the breath, whereby decreasing its nourishing benefits.
A suggestion for the week:
· Come to a comfortable position either sitting or laying on your back. Place both hands on your belly to help guide the breath into this part of the body. Begin with taking 5 normal breaths to ground yourself.
· Begin moving through the 4-1-4-1 breathing rhythm:
Inhale for 4 seconds, hold for 1 second
Exhale for 4 seconds, hold for 1 second
Repeat the cycle
· As you inhale invite the breath all of the way down into your stomach. This helps to initiate the body system that will ease tension and find greater rest.
· Breathe in this controlled way for 3-5 minutes, or for as long as you find comfortable.
· When you are finished return to your normal rhythm of breathing for another minute. Notice how your mind and body have changed during this practice.
Just a note: If you feel uncomfortable in any way, honor your body and stop- breathing normally. If you feel lightheaded or dizzy while practicing this or any breathing technique then stop the practice. Listen to and honor your body- you can always modify by shortening the session as well.
Have a great week!