Hello,
My name is Kathleen and I'm a registered nurse and a board certified nurse coach.
Today we will try a mindfulness technique to concentrate on our breathing.
If you're new to mindfulness it's not as hard as some think.
As you practice it gets easier to move your attention back to your breathing.
You can repeat this as many times as you would like.
If you're able,
Find a quiet space to go and you can sit and be comfortable and close your eyes if you want to.
This can be outside at a park on a bench.
It can be while walking but keeping your eyes open.
It could be inside on a chair or sofa or sitting on a yoga mat.
Just find what works for you.
When learning to do mindful breathing it's really important to decrease distractions around you.
This could mean turning on the do not disturb on your phone,
Letting your family members know that you need a few minutes alone or taking a break at work and sitting in a quiet space.
So let's get started.
To start let's sit and listen to the music.
Try to make yourself comfortable the best that you can.
As you're sitting just start noticing your breathing.
Feel the rise and fall of your chest.
Nothing to do,
Just notice how you're breathing.
In and out.
In and out.
In and out.
Now I would like for you to try to take a very long deep breath in.
Deep into your belly.
Imagine your breath going into your lungs down into your belly and down through your body into your feet and then just hold it for one second and let it out really slowly.
Take a deep breath in.
Deep breath out.
Just listen to my voice and music.
Pay attention to your breathing.
When other things pop into your head that's okay.
Just acknowledge that you're thinking about something else and come back to my voice,
The music and the feeling of your breathing.
And breathe in and breathe out and breathe in and breathe breathe in breathe out.
Continue paying attention to your breathing on your own.
See these words in your head or out loud.
Breathe in,
Breathe out.
I am breathing in,
I am breathing out.
When you're ready,
Come back to the space you're in.
Hear the noises around you.
Wiggle your toes and open your eyes.
I hope you have a wonderful day and thank you for joining me.
