Welcome to ‘A Simple Breathing Exercise’. This is the foundation of all other mindfulness exercises.
A Simple Breathing Exercise
This simple breathing exercise is the foundation of all my mindfulness practices.
It’s like a trusted friend I can rely on during difficult times, helping me stay present and enjoy each moment—whether I’m walking the dog, cooking, teaching, or even sitting in the dentist’s chair. Practicing it regularly has brought me greater emotional balance, focus, and resilience, both at home and at work.
Using this technique, I notice that decision-making becomes easier, procrastination decreases, and I have more time to enjoy activities that bring me joy, like reading, walking, or paddle boarding. It also helps me cope better with criticism and navigate life’s challenges with calm.
Many mindfulness teachers use the metaphor of a tree in a storm. Imagine your mind as the branches, being tossed this way and that, while your body is the strong trunk and your feet are the roots grounding you to the earth. Regular mindful breathing helps us connect with that strength, bringing calm, stability, and nourishment.
How to Practice:
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Find a quiet, comfortable place to sit. Place your feet on the floor and rest your hands on your knees or legs. Relax your shoulders and take a few deep breaths.
Close your eyes if comfortable, or focus on a spot in front of you.
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Follow your breath from beginning to end. Silently say “breathing in” as you inhale and “breathing out” as you exhale.
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If your mind wanders, notice it without judgment and gently return to the breath using your mantra.
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Start with 1 minute and gradually build to 5–10 minutes, and eventually try 20 minutes when ready.
Remember to stay curious, be kind to yourself, and enjoy the journey. This simple practice is a powerful way to cultivate calm, inner strength, and resilience.