A good place to start a mindfulness practice is in the body.
Building a daily mindful practices begins with the breath of life.
Mindful Breathing benefits include:
- Reduce stress levels in your body.
- Lower your heart rate.
- Lower your blood pressure.
- Improve diabetic symptoms.
- Reduce depression.
- Better manage chronic pain.
- Better regulate your body’s reaction to stress and fatigue.
Take about 15 minutes today. Sit relaxed but in an upright position. Just breathe naturally. Notice your breathing. Just pay attention to the whole process for a few minutes.
Are you breathing shallow short breathes? Are you taking deep breathes?
Are you breathing rapidly or slowly?
Are you breathing in your nose or mouth? Are you breathing out your nose or mouth?
Now focus on your breathe more directly. Pay attention to the air coming in and out of your nose. Next pay attention to your breathe coming in and out of your mouth. Finally pay attention to your chest than your abdomen.
As you go through your day try and pay attention to your breathing. See if you can be aware of when your breathing pattern changes.
Your breathing changes with your emotions, activities, and level of health.
Notice how your breathing patterns change as you change activities or your mood changes.
How is your breathing pattern different when you are sitting down or when you are moving?
The great thing about mindful breathing is that you can do it anytime, anywhere. If you feel stressed, rushed, angry, sad, upset, and just stop and pay attention to your breath.
In a matter of minutes it should begin to change as your body begins to relax. Once you have your breathing pattern changed you will be able to better handle the situation in front of you. You will be in the present moment and not swept up in the emotions that may actually be stemming from the past or your perceived future.