Remember to breathe

موضوع: Remember to breathe الخميس 05 مارس 2009, 3:53 pm

Remember to Breathe

Introduction:

Breathing is something that we do automatically. Most of us breathe without having to think about it. Yet this often-unconscious activity can be a powerful tool when we need it to be.

When we are stressed or nervous, our tendency is to breathe shallowly and quickly. The air we breathe expands a smaller part of our lungs than usual. As a result, our bodies get less oxygen. We may even feel a bit anxious or light-headed.

You can check this out for yourself. The next time you are feeling stressed or nervous, notice your breathing. Are you breathing more shallowly and quickly than usual? If you are, your body is not getting the amount of oxygen it is used to and you may feel light-headed.

Deliberately taking a few deep breaths can help us to feel better. With deeper breaths, we get air into more of our lungs, our bodies get more oxygen and we may even feel more relaxed.

This meditation gives you an opportunity to explore your own breathing pattern and to discover the power of breathing deeply. Remember to breathe ? a simple but powerful tool.

The remember to breathe meditation:

First find a quiet place, get comfortable and close your eyes.

Now, pay attention to your breathing. Follow your breath as you breathe in? and as you breathe out...

Allow yourself to relax as you notice your breathing: follow your breath as you breathe in and follow your breath as you breathe out. Let your mind empty. Release anything that is not useful to you right now. Continue to follow your breath in and follow your breath out.

Now there will be a minute of silence as you continue to breathe in and out at your own pace.

Gradually slow down and deepen your breathing so you are breathing more slowly, more easily and more deeply. Feel your chest rise as your in-breath reaches even more deeply into your lungs. Feel your out-breath lengthen as you gently exhale and relax more fully. Feel your in-breath raise your abdomen as you breathe even more deeply. Feel yourself relaxing more and more completely as you breathe.

Now there will be a minute of silence as you continue to breathe in and out slowly and deeply at your own pace.

Now, begin to breathe using a count of 4.
Â· Breathe in to a count of 4. (Breathe in 1 - 2 - 3 - 4)
Â· Hold your breath to a count of 4. (Hold 1 - 2 - 3 - 4)
Â· Breathe out to a count of 4. (Breathe out 1 - 2 - 3 - 4)
Â· Hold your chest empty for a count of 4. (Hold empty 1 - 2 - 3 - 4)

Â· Breathe in 1 - 2 - 3 - 4
Â· Hold 1 - 2 - 3 - 4
Â· Breathe out 1 - 2 - 3 - 4
Â· Hold empty 1 - 2 - 3 - 4

Â· Breathe in 1 - 2 - 3 - 4
Â· Hold 1 - 2 - 3 - 4
Â· Breathe out 1 - 2 - 3 - 4
Â· Hold empty 1 - 2 - 3 - 4

Gradually let your breathing return to a slow rhythm that is comfortable for you. Continue to notice as you follow your breath in and as you follow your breath out. Breathe slowly, easily, and deeply. Feel yourself relax.

Continue to sit or lie comfortably. Let your mind empty. Relax.

Now there will be silence for a minute as you continue to breathe slowly and deeply at your own pace.

Now, begin to become aware of your surroundings. You may have drifted off. Once again notice your breath as you breathe in and as you breathe out. Gradually become aware of the room you are in, the place where you are sitting or lying and anything else your senses pick up on.

Gently, gently allow yourself to come back to full consciousness. Take whatever time you need to become aware of your surroundings.

Now, open your eyes - relaxed, refreshed and ready for whatever comes next

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