Becoming a Mindful Warrior (No3). Breathing Mindfully.
This time we will explore a key skill of a Mindful Warrior – Mindfulness.
Mindfulness starts with a breath. Your breath is your anchor.
It helps you to:
Not get lost in the storms of your life;
Make deliberate choices that reflect your values;
Stand firm;
Respond thoughtfully rather than reacting mindlessly.
Practicing mindful breathing won’t make your bad feelings disappear, but it will help you to not get swept away by them.
Exercise: Breathing Mindfully
Now we will explore breath as a tool to get anchored in the storms of your life. It will help you in all sorts of situations to get some needed clarity. It will not stop negative feelings, but it will help to deal with them. The more you practice - the easier it will become. If you do this in time you will develop the inner stability that will help you to thrive in life.
Step 1: Notice Your Breath
Start by just noticing how you’re breathing right now. Place one hand on your chest and one hand on your belly. Relax your hands in these positions and observe your breath for a moment. Is the hand on your belly rising when you breathe in, or is the hand on your chest rising? Or maybe it’s a bit of both.
Probably the hand on your chest is moving more. Most people tend to breathe into their chest. This is normal. What you’re about to learn is something slightly different: breathing into your belly.
Step 2: Fill the Balloon
Keep your hands in the same positions and be sure that you’re sitting upright. Now imagine that you have a balloon in your belly. When you breathe in, the balloon in your belly inflates and gets bigger, and this makes your belly rise. And when you breathe out, the balloon gets smaller; it deflates and your belly goes down.
When you breathe this way, the hand on your chest shouldn’t move very much. It may take some time to get used to breathing this way. You may need to practice, since this is probably different from the way you’ve been breathing. Just stay with it and keep observing your breath. As you breathe in, the balloon inflates and gets bigger. As you breathe out, the balloon deflates and gets smaller.
Don’t feel bad if you have trouble staying focused on your breath. That happens to everybody. Counting as you breathe may help. When you inhale, think, In, two, three. Then, when you exhale, think, Out, two, three.
Practice breathing this way for at least a minute. If your emotions are trying to push you around, practice deep breathing for three minutes or even a bit longer.
Step 3: Practice
Now you just need to practice. To get really good at this skill, you need to practice it at least a few times each week. We recommend that you practice for a few minutes each time and that you practice every day. If you practice when things are calm, you’ll find it easier to breathe this way when times get tough.
The beauty of mindful breathing is that you can practice it anywhere, anytime. If you’re waiting for the bus, think about the balloon expanding in your belly when you breathe in and deflating when you breathe out. Likewise, when you’re sitting in class or listening to music, use it as an opportunity to take a few mindful belly breaths.
Go for it.
This kind of deep breathing is the foundation for many other exercises that will help you become more mindful, or curious and connected to the present moment.
Any time you feel angry, afraid, stressed, or upset, remember to take a few mindful breaths. You’ll be amazed at how effective it is at helping you calm down. It’s one of the best skills a warrior can have. Actually, it’s one of the best skills any human can have.
Source: Ann Bailey, Get Out of Your Mind and Into Your Life for Teens.
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