The beauty of mindful breathing lies in its simplicity and accessibility. The best part? It won’t cost you a thing. Whether you have 10 or 15 minutes to spare, find a quiet space where interruptions are unlikely. You can take advantage of your morning walk at the park, or even practice it while commuting between the office and home, or while waiting to meet someone. Using headphones can be particularly helpful in maintaining focus during this rejuvenating practice.
To make the most of your mindful breathing practice, it is recommended to do so in the morning before consuming any caffeine. Start by drinking a glass of water upon waking up, which helps to prepare your mind and body. Find a comfortable position, whether sitting with a straight back on a chair or in bed, or even lying down. It’s important to remember that during mindful breathing, you may become distracted at times. When this happens, gently bring your attention back to your breath without judging yourself, and maintain a serene smile throughout the process.
It’s important to address a common misconception about being distracted. Contrary to belief, getting distracted doesn’t necessarily mean you’re doing something wrong or that your mind is too cluttered for success. Instead of viewing distractions negatively, try celebrating each time you catch your mind wandering. Remember, the duration between distractions can vary, and it’s a normal part of the process.
Sometimes, we may find ourselves spending more time focusing on certain thoughts than others, and that’s perfectly alright.
Mindfulness Breathing Exercises
Ensure that you are sitting in a comfortable position with your body relaxed and your hands rested in a comfortable position. Keep your spine straight, but avoid putting unnecessary stress on yourself. Slowly close your eyes.
Now, start observing your breath. Feel the inhaling breath at the outer rings of your nostrils. If you are unable to feel teh air on the outer rings of your nostrils, take a couple of fast breaths and then return to normal breathing.
At this point, you may want to focus your attention on one of the following options:
- Count: With each inhale and exhale, count one until you reach ten. If your mind wanders or distractions arise, simply begin again from one. This practice can help you regain composure and find a centered state of mind.
- Temperature: Observe the temperature of the air while inhaling and feel the temperature of the air while exhaling. Try to notice any differences in temperature and the quality of the air, such as whether it feels dry, moist, or anything else you observe.
- Length: Observe the duration of each inhaling and exhaling breath. Notice the moment you start inhaling as the air comes in, and be aware when it stops coming in. Similarly, be mindful when the air starts going out during exhalation. Pay attention to each breath, ensuring that not a single one goes unnoticed.
Even if you’re under the weather with a cold, don’t worry. You can still incorporate mindful breathing into your routine. While it may be necessary to breathe through your mouth at times, whenever possible, try to inhale and exhale through your nose. By following these steps, you should experience a sense of rejuvenation and renewed energy.