Techniques · NL MINDFUL
Take a Breath
Mindfulness Practice
Der folgende Text ist ein originaler Auszug aus Woche 1 des NL MINDFUL Programms zum Thema Mindful Breathing.
Er gibt einen Einblick in Sprache, Aufbau und Tiefe der Inhalte.
NL MINDFUL kann vollständig auch ohne englische Textlektionen gebucht werden.
Following the Breath
In Mindfulness Meditation we use the breath as an anchor to focus our attention. We focus on our Breathing, following our whole In-Breath and following our whole Out-Breath. From the beginning to the end. Aware of Breathing in. Aware of Breathing out.
As simple as that, but something we are not used to, as we mainly breathe without being aware of it. Do not change or force your breath. Get in touch with your breathing, feel it and be aware of it, at your nostrils or follow the Rising and Falling of your breath at your chest or stomach.
Self-Regulation
Focusing on our breath improves self-regulation, the capability to concentrate and to calm down. The gentle Rising and Falling of the breath stimulates the Parasympathetic nervous system and has a calming effect on body and mind.
People under stress, anxiety or pain breathe more quickly and less regularly. Meditators have a slower breath, indicating a reduced automatic stress response. We call this technique Anchoring.
James Nestor: Breath -The New Science of a Lost Art.
Anchoring
However, it might be challenging to focus on the breath for some participants. In this case you can chose something different as an anchor to focus on. You can use a background sound or my voice as an anchor or mental notes we will learn over time.
When you hear my voice saying Breathing in deep, Breathing out slow in our meditations, use it as signal to get in touch with the anchor of your choice.
Additionally you can chose a Safety Anchor as a stabilizing anchor of attention.This can be an object of special meaning to you that you can hold in your hands. A Safety Anchor can be as simple as that: your feet on the ground.The more tangible the anchor is the easier it is to return to.
Always practice within the zone, in which you feel stable, present and regulated. If it is impossible to focus your attention, stop the practice.
Long Exhale Breathing
If your breath wants to stay short, let it be short. However see if you can explore the long exhale Breathing, as it activates the Parasympathetic Nervous System:
Allow your breath to grow deeper when breathing in and slower when breathing out, just a little bit if you prefer. Explore to breathe out twice as long:
Counting in silence until 3 or 4 – when breathing in.
Counting until 6 or 8 – when breathing out.
Whistle Technique
Additionally: You can form your lips as you would whistle when breathing out, letting the breath out slowly with the natural sound arising.
Repeating in silence:
Deep- when Breathing in
Slow- when Breathing out
Let’s Explore the Long Exhale Breathing & Whistle technique together in our first Mindful Breathing Practice today.
Take the Audio with you on your Phone, to have it at hand wherever your are. And preferably listen to them with headphones or Ear Pods.
Take care, Mel
Hinweis zur Sprache:
NL MINDFUL ist auch ohne englische Textlektionen buchbar.
Die persönlichen Sitzungen finden auf Deutsch statt und werden durch deutsche Lernkarten ergänzt.
Die Audio-Meditationen sind auf Englisch, bewusst klar und gut verständlich gehalten.
Wir versenden kostenlos zwei Audio Files zum Thema Mindful Breathing per email:
contact@nl-mindful.com
