PRACTICE #2
MINDFUL BREATHING MEDITATION
Benefits
Relieves pain
Fewer side effects of chemotherapy: less nausea, fatigue, anxiety
Increased immune system functioning
Greater sense of control
Increased self-awareness
Greater sense of calm, peace, happiness
Greater resilience
Definitions - Descriptions
Mindfulness: Cultivating awareness of your experience in the present
moment, living each moment as fully as possible
Meditation: Paying attention, on purpose, in the present moment.
Inner Resource: The Breath and Breathing
The breath is the life force
Breathing gives us life
Inhaling brings oxygen to cells
Exhaling releases waste – carbon dioxide
Rhythmic breathing balances the nervous system
Mindful breathing
Gentle focus of attention on the breath
Coming in and going out
Not trying to change your breathing in any way
No expectations
Simply awareness of the breath moment to moment
Preparation
Find a comfortable position, either sitting or lying down, with your
head, neck and spine aligned. Uncross your legs and let your hands rest
quietly in your lap or by your sides. Loosen any tight clothing and gently
close your eyes.
Script: Mindful Breathing Meditation
Adapted from Thich Nhat Hanh, “A Short Teaching on Mindfulness Breathing”
(Excerpts in quotes)
As your body settles and your eyes close, bring your awareness to
your breathing. Notice the breath coming in, and the breath going out.
Follow the breath with your awareness… follow the breath all the way in…
and follow the breath all the way out… not trying to change it in any way.
Just breathing in… and breathing out. Breathing in, feeling the breath as it
passes through your nostrils… breathing out, feeling the breath as it leaves
your nostrils. Keeping your awareness lightly and gently on your breath…
breathing mindfully in the present moment.
“Breathing in, I know I am breathing in…
Breathing out, I know I am breathing out.”
If thoughts come in…as they always do… acknowledge the thoughts,
without judgment, and let them go… let them drift away like clouds floating
across the sky… and bring your awareness back to your breath, back to your
breathing… back to the present moment.
“Breathing in… I know I am breathing in…
Breathing out… I know I am breathing out…”
Each time your attention moves away from the breath… distracted by a
thought about something you have to remember to do perhaps… or maybe
something that is bothering you or worrying you… notice the thought,
acknowledge the thought, and then let it go… and bring your awareness
back to your breath, back to the present moment. Letting your full
awareness be on the breath… as it comes in… and as it goes out… noticing
the familiar rhythm of the breath.
“Breathing in, I calm my body…
Breathing out, I smile…”
When you bring your awareness to the breath in this way, you are
connecting the mind and the body in the present moment. The word for
breath and the word for spirit in many languages is the same. So bringing
your awareness to your breath, connects mind, body and spirit in the present
moment.
“Dwelling in the present moment…
I know this is a wonderful moment…”
Continue to mindfully breathe in this way for as long as you like…
following the breath all the way in… noticing the slight pause at the turning
point as the in-breath becomes the out-breath… and following the breath all
the way out… noticing the brief pause at the turning point as the out-breath
becomes the in-breath… aware of the steady familiar rhythm of the breath.
Continue for 10-15 minutes if possible
As we bring this meditation to an end, keeping your eyes closed for just a
little while longer… take a moment to notice how you are feeling… your
body… your mind… your spirit. If you like, offer gratitude for this time you
have taken for yourself… to be quiet… to breathe.. and bring yourself back
into balance.
So slowly come back into the room… aware of your body in the chair…
opening your eyes whenever you are ready.
Applications for Mindful Breathing Meditation
Regular Daily Practice
- Set aside 5-10 minutes at a regular time in the morning or evening,
or both, to practice
- If you practice every day at regular times, you will have greater
access to this resource in difficult situations that arise in
your daily life
Throughout the day
- Use mindful breathing to calm you throughout the day: when you
brush your teeth, stop at a red light, waiting for an appointment, when
the phone rings, etc. Find your own times to use mindful breathing.
- Put “breathe” signs on your mirror, kitchen cabinet, or dashboard to
remind you to breathe, mindfully and deeply, if only for a moment or
two.
In stressful situations and/or emergencies
- When you find yourself starting to feel tense, anxious, or in pain, use your
breathing to calm you. Take 5 mindful breaths, or 3 breaths. Taking
even one conscious breath can make a difference.
Marion Werner marionswerner@gmail.com 301-254-7216
