Mindful Breathing

Join this Virtual Webinar for a Mindful Break!

Mindfulness Meditation Workshop

The virtual event is in support of May’s Mental Health Awareness and Trauma Informed Care Month and provided to assist residents in finding calm and resilience during the COVID-19 pandemic.

WHERE: Live Zoom Meeting. To register, email jill@peacejoylovelife.com.

WHEN: Thursday, May 28, 2020, 12:30 – 1:30 p.m. This event is free and open (virtually) to the public.

Mindful Breathing Tips 
  • Focus your attention on your breath, the inhale and exhale
  • Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations
  • When trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds)
  • Simply observe each breath without trying to adjust it
  • You may find that your mind wanders, distracted by thoughts or bodily sensations. That’s OK and gently bring your attention back to your breath.

Try this video to help let go of anxiety, fear and worries while following the steps below:

  1. Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, or lay flat on the ground. Hands resting wherever they’re comfortable.
  2. Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension.
  3. Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. See if you can feel the sensations of breath.
  4. Now as you do this, you might notice that your mind may start to wander. It’s very natural. Redirect your attention right back to the breathing.
  5. Stay here for five to ten minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
  6. After a few minutes, once again notice your body, your whole body. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.