Some people might like to practice mindfulness with sound, see if you like it by playing this video. If you notice your attention drifting off into thought then gently and kindly bring yourself back to the sound, and to your breath. For help in noticing your breath: Gently breathe in to the count of 4, and in doing so notice how your breath goes in through your nose, really feel it, is it cold, or warm? Notice how it gently and slowly fills your lungs from the top all the way to the bottom, moving your ribcage out slowly, feel it filling up, and lastly, notice what happens with your abdomen as it moves out and up to make room for your expanded lungs. These are the three stages of the breath. Pause for 7 seconds. (And with each pause notice how your body feels. Relax into it. This is where the magic can happen.) Breathe out to the count of 8, and for the out-breath do the reverse, start with your attention at your abdomen, notice how it gently squeezes the breath out, feel it moving inwards and upwards, notice the ribs come in as the lungs slowly squeeze the air out from the bottom to the top, feel the ribcage softly coming in as the air is pushed out, and lastly feel the warm air as it leaves your mouth or nose. With a longer out-breath than in-breath your system will gradually start to calm. And with your attention focussed simply on sound, breathing and counting you will distract yourself from the mental chatter, allowing yourself to really feel that calm in your centre and let it spread over your body. The breathing can be done on its own, without the sound, and its a lovely way to fall asleep or just to take a few moments to yourself, wherever you are, to bring yourself back to your centre. The more you do it, the easier it is to get back there. If any of you guys try this, please do comment or pm me and if you want me to help you get the hang of it just let me know. It takes a bit of practice, stick with it.
Posted on: Fri, 23 Jan 2015 11:21:52 +0000
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