Mindfulness Practices 1b3. FEELING YOUR BREATH – Sitting comfortably on a chair or lying on your back with knees bent, feet flat on the floor, take a moment to be with yourself, noticing any tension or sensations in your body. Just notice. Become aware of your breath as your body breathes for you. When ready, gently place one hand on your tummy and one hand on your chest. Feel the rise and fall of your tummy and chest as you experience your breath flowing in and flowing out of your body. Notice if your breathing is shallow or deep, are you rushing it or holding it? Simply be curious and questioning with kindness and compassion toward yourself.

You can try placing your hands on different parts of your body such as the ribs, your groin or near your collarbone to simply experience and feel your breathing. After a few minutes, or longer if you wish, return to your body’s natural rhythm and taking a moment to notice changes or no changes in the sensations of your body. Acknowledge with gratitude the wonder of your breath as it breathes for you, moment by moment.

GROUNDING YOURSELF IN THE PRESENT MOMENT

Life is a series of moments ranging from great happiness to great sadness and including everything in between. Change and loss are perhaps two of the most difficult moments we are experiencing due to the pandemic. Our minds can go into overdrive, focussing on the past or taking us to future events that may or may not happen. It can be exhausting. These practices help to ground ourselves in the present moment and give us a break from the constant chatter in our heads whilst calming the nervous system and raising awareness of the sensitivity of our body to the constant flow of thoughts and emotions that run through our minds.

4. ONE MINUTE MINDFULNESS PRACTICE:

Sitting in a straight-backed chair so that your spine is self-supporting, placing your feet on the floor, hands resting comfortably in your lap, softly lower your gaze or let your eyes close. You could do this lying down.

Take a few moments to become aware of your breath as it flows in and out of your body. Notice the sensation of each in-breath and out-breath. Gently observe your breath without needing to change it in any way or looking for something special to happen. Just be with your breath as your body breathes for you.

When you notice your mind wandering, as it will, gently bring your attention back to your breath, without judgement or any sense of not doing it right. Breathing in and breathing out.

Your mind may eventually become calm like a still pond – or it may not. Even if you have a sense of absolute stillness, it may only be fleeting. Simply notice and gently return to your breath. Breathing in and breathing out.

Feelings may arise in you, they too may be fleeting. Again, simply notice, let them be, and gently return to your breath, breathing in and breathing out. Whatever happens, just allow things to be as they are, simply returning again and again to your breath as your body breathes for you. Breathing in and breathing out.

After a full minute of tuning in to your breath, gently lift your gaze or open your eyes, notice your surroundings and remain seated quietly for a few moments before moving on. This helps you take the grounding experience into the rest of your day.

This practice can be extended to, 5, 10, 15 or 20 minutes and can be done once or twice a day.