Mindfulness of Breathing Technique to Help with Anxiety
With our lives being so busy as we live in a world which has become so fast paced, more and more people are becoming anxious. Anxiety can occur in many situations such as going to collage, getting married, divorced, death, social events, losing something like a job and being late for work. This then creates the feelings of worry and fear which in turn causes the body to become tense, the heart begins to pound, knots in the stomach or chest pains. This can also be the case when we become stuck and run down with negativity in our life. We then feel that life is not safe and that something terrible might happen to us. This is just a few example of what makes us anxious in the modern world. There are many ways of helping people feel more grounded and calm in their every day life and here I want to show you a technique that will help you get into a relaxed state. Like all new learning it is practice which is the key. There are four parts to this simple breathing exercise to follow. For thousands of years people have practiced breathing techniques and this one is tried and tested. I am lead to believe it is over 2500 years old. This technique is called the mindfulness of breathing.
1, begin by sitting comfortably in a chair with your back as straight as possible, close your eyes and simply follow your in and out breath, not manipulating the breath, just follow its own rhythm, staying as present as you can. If your mind wonders bring it back to the breath. Now we will begin counting the breath. When you have breathed in and out count one, breathe in and out count two, breathe in and out count three all the way up to ten and then start again at one. If you lose where you are or count over ten just go back to one and start again. Do this for around three minutes.
2, Now count before the breath. One, breathe in and out, two, breathe in and out, three, breathe in and out up to ten. Do this for three minutes.
3, Now stop the counting and allow the breath to go on its own. If your mind wonders just bring it back to the breath without being critical of yourself. Do this for three minutes.
4, Now become aware of the sensations around the nostril as you breathe in and out really focus your attention on this area, following the whole breath in and out. Notice if you feel the breath on your bottom lip, around the front or back of your nostril, simply notice where you feel these first sensations. Do this for three minutes then slowly open your eyes.
I recommend you practice this at least once a day and see how you get on.