In moments that have gotten away from you, you can use your breath to create a calmer and more focused internal state.
Each meditation session I teach incorporates an element of breath and I notice that I am now more mindful of my own breathing habits when experiencing challenging moments.
A breathing technique that can be easily taught to people of all ages is “box breath”. It is simple, visual and can be learnt in a couple of minutes.
Box breath begins with a square. If you wish to have your eyes closed throughout the practice you can visualise one in your mind or draw one on a piece of paper and place it in front of you if you prefer to keep your eyes open.
Starting from the bottom left hand corner, trace up the left side of your square, as you do breathe in for a count of 4;
Trace across the top of the square, as you do hold your breath for a count of 4;
Trace down the right hand side of the square, as you do breathe out for a count of 4;
Trace across the bottom of the square back to where you started, as you do hold your breath once more for a count of 4; and
Repeat.
Repeat this practice for a minimum of four (4) rounds. If by the end of the four (4) rounds your mind is still focused on thoughts, worries and tasks, then maintain the practice for a few more rounds of breath.
By focusing on the practice of box breath you will find that your mind is cleared of thoughts, tasks and worries.
This breathing technique is one that can be practiced with family members, perhaps adding it into your daily routine.
It takes 28 days to build a new habit. Be kind to yourself on this journey.
“Remember that Meditation is not a way to enlightenment nor is it a method of achieving anything at all, it’s the actualisation of wisdom, the ultimate truth of the oneness of all things.”
© Meditations with Alma - Alma Rowhani-Farid 2024
Alma Rowhani-Farid- Alma is a Meditation Teacher and Doula working in Mount Gambier and surrounds. Alma runs weekly sessions, monthly circles and workshops under Meditations with Alma.
Say hello and connect with Alma on her Instagram https://www.instagram.com/meditations_with_alma?igsh=MWpzN2M4NXM1a296bw%3D%3D&utm_source=qr and Facebook https://www.facebook.com/meditationmountgambier?mibextid=LQQJ4d
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