Breathe

Tranquil Meditations for Inner Calm

Love and compassion are necessities, not luxuries. Without them humanity cannot survive.

Dalai Lama

Deep breathing exercises for relaxation and mindfulness

Practicing these exercises in solitude can be a great way to center and gain some peace of mind before starting your time alone. It is a way to offer yourself some love and compassion. You’ll find that it’s easy and that it can really help to create a sense of calmness. Be sure to keep an eye on the Breathe page as we’ll be adding more activities regularly.

The 5 Senses 

The 5 senses or 5-4-3-2-1 practice is an effective way to manage mild to moderate episodes of anxiety. Focus your attention on the present moment by noticing:

  5 things you can see 

  4 things you can hear 

  3 things you can touch 

  2 things you can smell 

  1 thing you can taste

This Too Shall Pass

Allowing yourself to relax and let go of memories, thoughts, and emotions can lead to a greater sense of peace and contentment. The ‘This Too Shall Pass’ meditation encourages you to keep an open mind and remember that everything is temporary.

Close your eyes and focus on your breathing. 

Breathe in as slowly, deeply, and gently as you can, through your       nose. 

Breathe out slowly, deeply, and gently through your mouth. 

Some people find it helpful to count steadily from 1 to 5 on each in-breath and each out-breath. 

You should start to feel better in a few minutes. You may feel tired afterwards.

4-7-8 Breathing

The 4-7-8 breathing technique, also known as the relaxing breath, is a great way to naturally soothe your nervous system. To start, it is best to do the exercise while seated with your back straight. As you become more comfortable with the breathing technique, you can do it while lying in bed.

Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.

Completely exhale through your mouth, making a "whoosh" sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth, making a whoosh sound to a count of eight.

Take a moment with Tina as she reminds us of the importance of love and connecting with whatever form our ‘God’ takes.

Mindfulness exercises you can do in 1 minute

Just Sit

This simple meditation could set the foundation of your awareness practice. It’s straightforward to learn and can be done in one minute or less.

• Sit up straight, but not stiffly, in a chair with your feet flat on the ground.
• Place your hands in a balanced position and close your eyes.
• Focus on your breathing, as you follow each breath in and out.
• After 1 minute (or longer), gradually open your eyes and resume activities.

Walking Meditation

To begin with, why not try dedicating just one minute to this form of meditation while you move around your home, such as between the kitchen and living room or outside to your car. As you become more comfortable with the practice, you could gradually expand this to include in your daily stroll.

• As you begin walking, pay attention to each step.
• Notice how many steps you take during each inhale and exhale, and at the speed you’re walking. Pay attention to your lungs, and do not force your breathing or the number of steps you take.
• Match your steps to your breath. For example, as you breathe in, count 1-2-3 steps. As you breathe out, count 1-2-3 steps. Let your lungs and feet come to a happy equilibrium.
• A good mantra to use with walking meditation is “calm, mindful, and aware.”

Waking Up

As you wake up, take a moment to be mindful and welcome the day with an open heart.

• Arrange your body in a comfortable position.
• Stretch and let your attention scan your body quickly.
• Pay attention to how each part of your body feels.
• Follow several cycles of inhales and exhales for 1 minute.

The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

Feeling anxious? Grounding exercises can help to calm anxious thoughts and keep you focused and mindful in your environment. The 5-4-3-2-1 method is a grounding exercise that can be done almost anywhere and it doesn’t require any equipment or materials- just your brain! Take a few minutes to learn how to complete the exercise and then try it for yourself.

Heartbeat: A Mindfulness Exercise to Calm Your Emotions

Sometimes feelings of fear, excitement, or anxiety can cause your heart to race. If these feelings become overwhelming, this quick mindfulness exercise can help to calm your emotions and connect your emotions to your heartbeat. This exercise doesn’t require any materials and can be done in just a few minutes. Take a seat, get comfortable, and give it a try!

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