Mindfulness Practices 2bClick on the audio symbol to hear each part. (You may need to download or update your apps.)

6. JUST ONE BREATH, PHRASE OR GESTURE

You breathe all the time. To breathe is to be alive. It is to be home in your body. Something as simple as one deep sigh can reset your nervous system. Anytime you feel tension or anxiety, you can take a breath in and deliberately sigh as you breathe out.

If you wish, you can add a simple, silent, repetitive phrase that you can repeat to the rhythm of your breath, phrases that meet the need of where you are in any present moment. Or you can choose the following one from meditation master Thich Nhat Hanh…..

‘Breathing in, I am home’ ‘Breathing out, I smile’

‘Breathing in, I am alive’‘Breathing out, I smile at life’

Experiment by smiling on your outbreath, noticing how such a simple gesture can change the sensations in your face and body as it activates your body’s natural resources to ease distress and help build deep inner reservoirs of resilience that you can access at any moment. You can do this as many times as you like, remembering to hold yourself always in kindness, compassion and gratitude as you work with your breath and body for your own wellbeing.