Awareness of our thoughts and feelings, and of how the brain processes physical sensations, is both fascinating and enjoyable to explore. Learning to focus our awareness intentionally and with purpose is an essential skill, and setting clear intentions for where we place our attention can support positive change and personal growth. This growth begins in the mind.
Our brains are remarkable. We have beautiful minds that continue to develop throughout our lives. We are naturally curious, and when we remember that we have agency over our attention, we can use our minds to learn, play, develop empathy, and explore new possibilities for how we live.
One simple and accessible way to build awareness is through a breathing technique. As someone with a very busy mind, I find it helpful to pair breathing with a mantra. This provides an anchor for attention—something to return to whenever the mind becomes distracted.
A mantra is simply a word or phrase repeated to support focus and concentration. I keep mine intentionally simple: as I breathe in, I silently say “breathing in”; as I breathe out, I repeat “breathing out.” This gentle rhythm helps to steady attention and deepen awareness of the breath.
Enjoy this little video of me teaching my grandson the square breathing technique.