Mindful Breathing For Quick Stress & Anxiety Relief

Mindfulness is the ability to remain grounded in the present moment, aware of what is going on inside and outside of ourselves, without judgment You can increase your awareness and sensitivity to your body’s signs and cues by being more mindful of your internal systems

Join this practice to learn how to become more mindful by paying attention to your breath.

Music by Narek Mirzaei

Transcript

This practice will help you expand your ability to detach from thoughts and intense emotional experiences.

It requires you to pay full attention to the qualities of your breath.

Please note that mindful breathing sounds easy but practicing it can be challenging.

Have this in mind whenever you find yourself distracted from your breath.

Non-judgment is key.

Sit into a comfortable position and allow your eyes to close softly.

Take a couple of long,

Slow,

Deep breaths.

Breathe in fully through your nose and out through your mouth.

Let your breath find its own natural rhythm.

Don't try to change it.

Now bring your awareness and full attention to how the air enters your nostrils and travels down to your lungs and belly.

Notice how your belly expands at each in-breath and how it contracts once the air moves up through the lungs and goes out through your mouth.

Be fully present with your breath.

Notice how the in-breath is different from the out-breath.

You may experience the air as cool as it enters your nose and warm as you exhale.

Whenever you find yourself distracted from your breath,

Simply notice what is distracting you and then bring your full attention back to your breath.

Noises,

Thoughts,

Lands or problems.

Acknowledge they are surfacing and let them go for now.

Remain grounded in the present moment without judgment and solely focused on each inhale and exhale.

Let your breath become your anchor,

Keeping you stable in the present moment while distractions simply float down your stream of consciousness.

Sit in and breathe out.

Follow the air all the way in and out.

Remain mindful of your breath.

As this practice comes to an end,

Expand your attention a bit more and bring your awareness to the place you are in.

Notice the sounds,

The smells.

Gently rock your body from side to side.

Move your fingers and feet.

When you're ready,

Open your eyes and come back fully alert and awake.

Please remember to come back to this practice whenever you need it.

The breath is always with you and you can refocus on it at any given moment.

Set your intention to practice mindful breathing and go within.

Reviews

Short but sweet mindfulness practice. Thank you for the reminder to refocus on my breath, this was immensely helpful in my day 😌 thanks Vanessa 🙏🌸