Mindfulness practice: conscious breathing technique

Recently, we are going through a new process as the world. Everyone tries to deal with it differently. As far as I have observed on social media, most people try to avoid the negative emotions they experience and try to act as if everything is normal. Most of us seem to try to ignore our emotions by filling the day with food, cleaning, sports, painting and sleep. That’s why when you look at social media, it may seem like you’re the only one worried. However, it is quite normal to feel anxious and stressed in this process. Anxiety will always be in our lives. It can increase and decrease during the day. Try to figure out what you need by controlling how you feel during the day. Recognize your anxiety, allow it, and give yourself time to feel it. Then, to relax your body and mind together, mindfulness practiceI suggest you apply.

Conscious Breathing Technique:

Find a quiet place and sit in a comfortable position with your back straight: if you are comfortable, you can sit cross-legged. You can sit on the grass, on a cushion, or in a chair where you will not be disturbed. First, take a few breaths normally, don’t try to control or count. Just sit and relax.

Notice what’s going on in your mind: is your mind moving from one subject to another? Does a thought obsessively run through your mind over and over?

Since our mind works automatically, we can think of this situation as background noise. We aim to reduce this preoccupation by focusing on your body.

If you have a problem that you can’t stop thinking about, write it down on a piece of paper to address after you finish the breathing exercise. This way, you can empty your mind more easily. After you finish the breathing exercise, you can consciously re-engage your mind while still sitting in a quiet mental state.

To start, take long, slow, deep breaths through your nose, then take long, controlled breaths: you may be inclined to hold your breath, especially after taking a deep breath, which is perfectly normal. If you hold your breath, exhale through your mouth, emptying your lungs as completely as you can, or even leaning forward to exhale more. Don’t be bothered if you cough because it’s your body’s way of removing toxin particles from the lungs.

Once your breath is in a regular rhythm and your mind is focused on the breath, begin counting each breath: Let the first 10 or so breaths really settle into you, slow your breathing, and gradually begin to quiet your mind as you continue counting your breaths. Aim for a total of 50 long breaths, but don’t be discouraged if you do half that. Even just a few breaths can help relax and de-stress the body and mind.

Breathe Consciously and Observe

As you breathe consciously, notice the movements of your diaphragm and how your stomach rises with each breath and flattens with each breath. Pay special attention to the places where you are stressed. Scan your body. As you continue to focus on your breath, think of the stress as it relaxes into your back, shoulders, neck. Thus, with each breath, you feel that you are relaxing more deeply and the stress is being removed from your shoulders as the tension is released.

Encourage stress relief by surrendering to the stress and letting it out of your body through your breath: With each breath, relax your neck, shoulders or back a little more. You may want to slowly rotate your neck to the right, back, and back on one breath, and do the same to the left on another breath. You may want to rotate your shoulders to relax. Don’t worry if you miss a point. Return to the last number you remember and continue this mindful breathing technique. In this process, aim to surrender your body, to release your mental control over it. Just try to notice the changes in your body.

“50 breaths” takes about 20-30 minutes. Also, in addition to this exercise or at the end of this exercise, by leaving the breath count, for example, imagining that you are in a quiet place (this may be a completely imaginary place or a place you have been before), imagining this place in your mind, how you feel there, what you see, the air You can finish by trying to feel its heat and smell.

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