What is as automatic as breathing? We’ve done it since we first entered into this life, and it will be the last activity our body does as we exit. Most of the time we don’t even give it a thought. But in this exercise that is all we will do. Mindful Breathing is an ancient technique that ushers us into the realm of nonjudgmental awareness of life itself. The first thing we discover when we become mindful is how mindless we are most of the time. Mindfulness is understood as paying attention on purpose in the present moment non judgmentally (Kabat-Zinn).
The primary goal is simply to create, and eventually sustain through practice, a calm centered focus, which allows thoughts and feelings to come and go without getting caught up in them. Clinical studies have shown that mindfulness is a strong antidote to feelings of anxiety, fear, panic and moods like depression, sadness and lethargy. To begin, we recommend trying mindful breathing for one minute, three times a day for a week. Follow the guide below and see what happens. Using your IPad or IPod app, you might even want to record your voice reading it so that you can replay it and practice mindful breathing without distraction.
• Place yourself in a comfortable, straight backed chair to begin.
• Sit comfortably, with your eyes closed and your spine reasonably straight.
• Bring your attention to your breathing. In — I am breathing in ... Out — I am breathing out ... In — I am breathing in ... Out — I am breathing out.
• Imagine you have a balloon in your stomach. Every time you breathe in, the balloon inflates. Every time you breathe out, the balloon deflates. In — I am breathing in ... Out — I am breathing out. Notice the sensations in your stomach as this imaginary balloon inflates and deflates. Your stomach rises with the in-breath; and falls with the out-breath. In — I am breathing in ... Out — I am breathing out.
• Thoughts will automatically come to your mind. That is OK, because that is the nature of your mind. Like waves in the ocean coming to shore, your thoughts are your mind waving. Simply notice the thoughts, and then bring your attention back to your breathing. In — I am breathing in ... Out — I am breathing out.
• At the same time you will notice sounds, feelings, physical sensations and emotions. Just notice them. Then bring your attention back to your breathing. In — I am breathing in ... Out — I am breathing out.
• You do not have to follow any of these thoughts, feelings, sensations or emotions. Do not judge yourself for having them, don’t analyze them at all. It is perfectly fine for all these thoughts, feelings and emotions to be waves on the shoreline of your mind. Just notice them, then let them drift by. Bring your attention back to your breathing. In — I am breathing in ... Out — I am breathing out.
• Your attention will drift away; you will be caught up in those waves. Just notice that you’ve drifted. “Ah, there goes my attention again.” No judgment. Just gently bring your attention back to your breathing. In — I am breathing in ... Out — I am breathing out. In — I am breathing in ... Out — I am breathing out.