Trish Barton Psychotherapy

Mind Calming Breathing Exercises #01

"No one can harm you, not even your worst enemy, as much as your own mind untrained. And no one can help you, not even your most loving mother and father, as much as your own mind well trained"

(the words of Buddha)

MIND CALMING BREATHING EXERCISES

Back-to-One Meditation

Sit in a comfortable position with your back straight and eyes closed.

Breathing normally, focus on your breath, inhale. As you exhale, count the number "1" to yourself....inhale, and, as you exhale, count the number "2" to yourself.

Carry on counting on your out breath until you reach "10"....and start again.

As soon as you notice that your attention has drifted to thinking about something or listening to noise outside (this will inevitably happen!)...just notice and return to your breathing...go back-to-one.

This simple counting meditation can be done at any time, anywhere...you can carry it with you. Just 5 minutes can make a difference.



Mind Calming Breathing Exercises #02

Alternate Nostril Breathing Meditation

Sit in a comfortable position with your back straight and eyes closed.

As you breathe in, imagine that you are breathing in through your right nostril. As you breathe out, imagine that you are breathing out through your left nostril.

On your next in breath, imagine that you are breathing in through your left nostril and then breathing out through your right nostril.

Keep this rhythm going...just gently, no hurry and not trying to change your natural breathing rate in any way.

If you find yourself forgetting and drifting away from focusing on your breathing to thinking about things....just notice them and return to focusing on your breath.

Carry on with this exercise for as long as you wish. Again, you can do this any time and anywhere...sat at your desk, on the bus or train or maybe you will want to set some time aside each day just to be.



Mind Calming Breathing Exercises #03

Twenty Breaths

Breathe in slowly through your nose and breathe out slowly through your nose.

Do this for 5 breaths.

Breathe in slowly through your nose and out through your mouth...again 5 times.

Breathe in slowly through your mouth and out through your nose...5 times.

For the last 5 breaths, breathe in through your mouth and out through your mouth.

If, at any point, you are distracted by a thought, sensation, sound...just notice and then return to your breath.

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