Mindfulness Techniques
Breathing Technique to reduce Anxiety
One of the most useful techniques to help us relax is to focus on the breath, simply bring your attention to your breath and notice. Is it fast or slow? Is it deep or shallow.
See if you can follow the path of your breath as it enters your nostrils and travels all the way down to your abdomen, then follow it back all the way to your nostrils.
Did you notice the air was cooler as it went in and warmer as it went out?
Here is an simple method called the BOX BREATH
Let's do it together!
Picture a box, it has 4 sides.
For the first side breathe in for the count of 4.
Now the 2nd side, hold your breath for the count of 4.
The 3rd side, breathe out for the count of 4.
The 4th side, hold your breath for the count of 4.
If this is too difficult then start with 2 counts and work your way up,
just remember to pause for sides 2 and 4 they are where the magic happens.
Just doing this for a couple of rounds can slow your heart rate down.
helping you feel calmer and more relaxed.
If you practice this everyday it will be easy to calm yourself down
Whenever and wherever you need it.
Now Try this
Take a slow deep breath in and say these words:
"When I breathe in my body relaxes. (Now breathe out)
When I breathe out I smile"
Practice this everyday for optimal benefit
These beautiful words were given to us by Zen Master Thich Nhat Hanh, renowned for his powerful teachings and bestselling writings on mindfulness and peace.
He was a global spiritual leader, poet, and peace activist. Thank you 🙏
"Meditation is not to escape from society, but to come back to ourselves and see what is going on. Once there is seeing, there must be acting. With mindfulness we know what to do and what not to do to help."
Thich Nhat Hanh
There is a summary of more techniques that are in the guide section of the book on the next page. If you would like to purchase the Mindfulness Audio Guides from the
Rainbow 🌈Frog🐸 Please contact me directly by email here cindyanne04@gmail.com