Practising Breathing
Some people find that focusing on their breathing can help them to feel grounded and can help to focus on the present moment. There are lots of times when this can be useful. Some survivors may find it helpful to stop and take a breath when feeling anxious.
A bit of theory: Why breath awareness is important
- When we are aware of our breath, our attention is in the present moment and this can help us to let go of thoughts about the past and the future.
- Sometimes we hold our breath, or breathe shallowly, without realising. This can make us feel more anxious. When we become aware of our breathing we can choose to slow down and deepen the breath and this can help us to feel calmer.
- When we focus on our breathing we can appreciate our breath and maybe feel soothed by it.
Let’s practise: Breathing Meditation
In this meditation we will be focusing on our feelings when we breathe.
Posture and Grounding
Find a position that feels comfortable for you. This might be sitting on a chair or a cushion. You might find it helpful to close your eyes. This is entirely up to you. Ground yourself in whatever way feels right for you. You might choose to notice the feeling of contact with your chair or cushion or you might choose to notice sounds you can hear.
The Meditation
When you are ready start to notice your breathing. See if you can notice how your breath feels rather than thinking about the breath. Let your breath find its own natural rhythm. You don’t have to change your breath. There is no correct way. And if you are distracted by thoughts. That’s ok. See if you can notice without judgement.
That’s just what the mind does. Maybe you can imagine that your thoughts are like clouds passing through the sky – just coming and going.
Every time you notice that you are distracted is a magical moment of awareness. See if you can congratulate yourself for noticing and gently bring your attention back.
See if you can welcome each breath, each nourishing breath.
When you are ready, open your eyes if they have been closed, bring your attention to the room around you, and bring the meditation to a close.
Other Mindful Practises
Not all exercises are right for everyone at all times. You may need to try a few before you find one that works for you. The buttons below will take you to other mindful practises that you may find helpful.
