April 6, 2021
Mindful Breathing
Inhale – Exhale.
Mindful breathing, inhaling each breath to a count of four and exhaling to that same count.
Finding a place to fully relax, whether sitting comfortably or lying down, close your eyes or maintain a soft gaze and bring the focus to your breathing. Connecting with your breath, inhale through your nose and exhale through your mouth. With every breath, you take imagine that air filling your lungs and touching every cell in your body. When you release, envision any items that are no longer serving you being dispersed through your mouth.
Connecting with your breath, maintaining 5-7 minutes in a relaxed state, and just being still has been shown to reduce stress and calm the nerves. Mindful breathing has shown that it enhances and promotes diaphragmatic breathing, improves brain power, and assists in areas that play roles in emotion regulation. Meditation has multiple benefits and there are many ways to connect and be centered with your breath. The best is to find what works for you, what provides you with relaxation and peace.
Below is a six-step process to begin your journey in mediation. Or join us this summer at Pine Canyon Fitness to partake in some guided meditation classes.
- Get Comfortable, whether sitting or lying down.
- Notice the areas of tension and do your best to relax these areas. Breathe.
- Tune in to the rhythm of your breath. Notice the sensations as your breath pass through your body.
- If your mind begins to wander- always connect back to the breath.
- Stay here for 5 – 7 minutes. Maintaining your breath. Enjoying the silence and peace.
- After a few breaths, notice your body. Start to bring motion back into your finger and toes and appreciate the time you spent.