Meditation & Mindfulness

Defining Mindfulness, Meditation & Breathwork

Breathwork, meditation, and mindfulness are practices that involve controlling the breath and focusing the mind, respectively, to promote physical and mental relaxation, reduce stress and anxiety, and improve overall well-being.

Mindfulness

The goal of mindfulness is to observe the present moment as it is. To do this, sit quietly as you would in meditation. Begin to observe the present moment as it is. Try not to judge, obsess, or get rid of your observations, just be with them. Allow any feelings or emotions that come up to happen as they are. When your mind wanders, bring yourself back to observing the present moment.

Meditation

Meditation is a contemplative practice that involves focusing one’s attention and awareness in a purposeful and systematic manner to achieve a state of mental clarity, relaxation, and heightened consciousness. Rooted in various cultural and spiritual traditions, meditation often incorporates techniques such as controlled breathing, mindfulness, or visualization to cultivate a sense of inner calm, promote self-awareness, and foster a deep connection between the mind and body. It is a disciplined and intentional exercise aimed at transcending ordinary thought patterns, reducing stress, and fostering a sense of inner peace, ultimately contributing to improved overall well-being.

Breathwork

Breathwork is a therapeutic and intentional practice that focuses on conscious control and manipulation of your own breathing to enhance physical, mental, and emotional well-being. Through various techniques such as rhythmic breathing, deep inhalation, and controlled exhalation, breathwork aims to optimize the flow of oxygen throughout the body, activate the parasympathetic nervous system, and induce a state of relaxation. Rooted in ancient traditions and modern therapeutic approaches, breathwork may also involve specific patterns of breathing to release tension, promote mindfulness, and facilitate a deeper connection between the breath and one’s inner self. It serves as a powerful tool for stress reduction, emotional regulation, and promoting overall respiratory and mental health.

Benefits of Developing a Practice

There are numerous benefits to practicing breathwork and meditation, including reducing stress and anxiety, improving sleep, enhancing emotional regulation and self-awareness, and increasing feelings of inner peace and calm. In addition, breathwork and meditation have been shown to reduce symptoms of depression and PTSD, increase cognitive function, and improve overall physical health.

The following exercises can help calm a hurried mind and foster present-mindedness.

Mindfulness Meditation

1. Choose a time of day, such as before breakfast or after lunch.
2. Rest in a comfortable place that is calm and quiet such as your bedroom or outside. Set a timer for 5 minutes.
3. Sit however you feel comfortable, cross-legged or with your feet on the floor.
4. Begin to notice the present moment and follow the sensation of your breath in and out, in and out. This is a place you can focus on and return to throughout this exercise.
5. For the rest of the time, simply focus on your inhalations and exhalations.
6. It is natural for your mind to wander; that’s ok. Simply return your attention back to your breath without judgment.
7. When the time is up, end your meditation with a kind thought.

Loving Kindness Meditation

1. With eyes closed and back straight, focus your attention on your heart. You can also place a hand at your heart center.
2. First, send yourself loving-kindness by repeating the following phrase three times: “May I be healthy, safe, peaceful and strong.”
3. Next, think of someone who has cared for you deeply, a neutral person, and somebody you have had difficulties with. Imagine you are all sitting in a circle.
4. Keeping all of them in mind, repeat your chosen phrases to your circle three times: “May you be healthy, safe, peaceful and strong.”
5. Next, imagine the loving-kindness spreading out from your small circle to your neighborhood, country, and across the world. Repeat the following phrase three times: “May all beings be healthy, safe, peaceful and strong.”
6. Next, imagine loving-kindness radiating from the earth into space and to all life-forms in the cosmos repeating the phrase: “May all beings throughout all time and space be healthy, safe, peaceful and strong.”
7. Slowly bring your awareness back to your breath and your surroundings, and then gradually open your eyes.

Mindful Walking

1. Choose a location and begin walking at a normal pace, neither too fast or too slow. Place your hands where they feel comfortable.
2. Begin to notice your steps. Count the steps from one to ten, then one to ten again.
3. As you walk, bring your attention to the rise and fall of each foot. Notice how your body shifts.
4. If your mind wanders to other thoughts, what’s for dinner, or your worries, that’s ok. Simply bring your attention back to your walking without judgment.
5. After a few minutes, expand your awareness to the sounds around you. Notice different sounds that come into your awareness. There’s no need to label the sound as bird, bus, or train. Just tune into the sounds around you.
6. Now, focus your attention on smell. If you don’t smell anything, that’s perfectly fine, just bring your attention to your sense of smell.
7. Next, focus on what you see. Colors, people, trees, animals. Take it all in. If something catches your attention, such as your thoughts, simply bring your awareness back to what’s in your field of vision.
8. With a few moments left, bring your attention back to the rise and fall of your steps. Be present with yourself and your feet that are carrying you.
9. When you’re ready to end, finish your walk by pausing for a few moments of stillness.

Breath of Fire

1. Posture: Sit comfortably with your spine erect and shoulders relaxed. You can sit in a cross-legged position or on a chair with feet flat on the ground.
2. Inhale: Take a deep breath in through your nose, expanding your diaphragm and filling your lungs.
3. Exhale: Forcefully and actively exhale through your nose, contracting your diaphragm.
4. Rhythmic Breath: Begin the rapid breaths by inhaling and exhaling in quick succession, about 1 to 2 cycles per second. The breaths should be equal in length.
5. Abdominal Focus: Focus on the movement of your diaphragm and lower abdomen, which should naturally rise and fall with each breath.
6. Relax Upper Body: Keep your upper body relaxed and avoid excessive movement of the chest or shoulders. The emphasis is on the lower abdominal breathing.
7. Duration: Start with practicing Breath of Fire for about 30 seconds to 1 minute. As you become more comfortable with the technique, you can gradually increase the duration.
8. Completion: After the desired duration, take a deep breath in, and exhale fully. Then, allow your breath to return to its natural rhythm.

It’s essential to practice Breath of Fire mindfully, and if you feel dizzy or uncomfortable, take a break and return to normal breathing. This breathwork technique is invigorating and can be a valuable addition to your wellness routine. As with any breathing exercise, consult a healthcare professional if you have any pre-existing health conditions or concerns.

Box Breathing

1. Breathe out slowly, releasing all the air from your lungs.
2. Breathe in through your nose as you slowly count to four in your head.
3. Hold your breath for a count of four.
4. Exhale for another count of four.
5. Hold your breath again for a count of four.
6. Repeat for three to four rounds.