| MEDITATION EXPERIENCE
'Feel Your Breath' Breathing Meditation
"I'm going out for a breath of fresh air" when we feel tense or stressed. Focusing on our breath for 5-10 munutes will calm us down and help us cope with whatever life is throwing at us. This is because a deep breath reduces the negative effects of the stress hormone adrenaline and cortisol. Deep, conscious beathing also alkalies and re-energises the body, aiding digestion and brain function, lowering stress levels and intensifying feelings of calm and relaxation, even encouraging deeper sleep. This exercise is designed for you to 'feel your breathing'. DO NOT DO WHILE DRIVING, USING EQUIPMENT, OR AT ANY TIME WHEN NEEDING TO CONCENTRATE. Allow yourself 5 - 15 minutes when you will not be disturbed. Close the door, put answerphone on, perhaps a Do Not Disturb sign to let family members know that you are having time for yourself. * PREPARATION - Wearing comfortable, unrestrictive clothes
* Choose a quiet place
* Get into a comfortable position (out of drafts, or not too hot) eg in a chair, siting cross legged, lying down
* START - Spend a few minutes speaking to yourself and scanning body to physically relax
* Become aware of your breath - take a slightly bigger IN breath and allow a 'sigh' OUT breath.
* Allowing your belly to be soft, allowing your chest & belly to rise & fall as they want to, naturally
* Explore the movement of your breath within you.
* Enjoy the pause at the end of the OUT breath before breathing IN
* Allow the breathing to be natural, not forced and at your own pace. Do not control it or 'try' to breath correctly.
* You may find it easier at first to count the breaths as this helps to focus the mind and prevents it wandering. If you loose count just return to the start as it makes no difference the actual numbers.
* Do not allow yourself to fall asleep but bring your awareness back to the breath
* Become aware of the air as it flows from your nostrils, back of mouth, throat, upper lungs and lower lungs and perhaps down to the belly or even your feet!
* You may experience sensations such as - heaviness, lightness, tingling, tickling
* TO FINISH - You will know when to finish and have had enough
* Gently bring yourself back into the awareness of where you are, the room, the colours, the smells etc.
* Gently move toes, feet, fingers, hands and the body, even a whole body stretch
* Notice how you feel, take a moment before returning to your chosen activity
Source: adapted and with reference to Teach Yourself to Meditate, Eric Harrison
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