Start with your breath
When you are beginning your mindfulness journey you may not know where to start, start with your breath. Become aware of your breathing, this simple act is powerful at helping you become present. With open curiosity, notice the depth of your breath. Observe your body and notice if your belly rises as you inhale. Do you breathe from your nose, your mouth, or a combination? Now that you have noticed the current state of your breath, intentionally take deeper breaths. Allow your deeper breaths to nourish and relax your body. Trust that your body knows the depth of breath it needs to recalibrate your body with this extra dose of oxygen, so let go of any negative or judgemental thoughts around your breathing and just focus on breathing as deeply and fully as you can. It is helpful to count as you inhale, hold for a second, and then count as you exhale. Counting helps because it gives your conscious mind something supportive to do as you are breathing into the peace of the present moment. This embodies the concept of being your Zen friend, you want to recognize that the conscious and subconscious mind are not always working in unison, and a large part of your mindfulness journey involves recognizing your unconscious self-sabotaging patterns and consciously changing your thoughts and behaviors to supportive and loving thoughts and behaviors. (Learn more about being your Zen Friend in this blog)
As you relax into your breath you will notice your torso will relax and your ability to take in breath will expand. Practice breathing consciously for a full minute, counting and allowing your muscles to relax with each deep breath. Notice how breathing in and out while you count for just a minute helps you relax and feel more at ease in the present moment. Notice how you feel before you practice focusing and deepening your breath and how you feel after you have deepened and focused your breath for a minute or more.
We often forget how much influence we have over our lives by choosing where we place our focus. When we focus on our breath we not only nourish our bodies, and relax our nervous system, but we also zoom out of emotional experiences allowing us the ability to think before we act and choose our actions wisely. When we chose actions that align with our values we can be at peace with our choices and proudly participate in our individual life journey.
Once you feel comfortable breathing for the count of four at your own peace you can try a breathing exercise such as the “Box Breath” detailed in the infographic below.
Here is a ten-minute version of our guided Box Breath Presented by The Zen Academy.
It is available in mp3 format here.
When you are feeling out of control or like you need a break, remember to breathe. Connect to your breath and remember that you can prioritize your peace at any moment.