Breathe

To help, I have placed a download link to an audio mp3 file below, for you to learn how to do deep breathing.  Simply, right click on the CD graphic and select Save Target As, and save somewhere that you will remember it, on your computer or phone. Or, you can simply listen to it here, if you want.

Breathing Techniques Explained on Audio: 
cd graphic for relaxation
Deep Breathing mp3

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Instructions for Deep Breathing

Get comfortable, and soften your jaw, shoulders and arms and hands.  Sit up straight, or lie down if it is okay to go to sleep.  Allow your eyes to look up towards the centre of your forehead.

When you slowly breathe in calm feelings through your nose, gently push your tummy out (like inflating a balloon) and slowly breathe in to fill the bottom of the lungs, then the middle, then the top of your lungs.  Feel your ribs expanding as your lungs inflate.  You might imagine a wave washing over your feet bringing a feeling of calm inside you.  Hold your breath for a few seconds and keep your body soft and relaxed.

As you slowly breathe out, gently pull your tummy in, and release the air from the top of your lungs, then the middle and then the bottom of your lungs, like deflating a balloon.  You might imagine the wave pulling all the tension out of you.

Breathe in peace as you breathe slowly in through your nose, gently push your tummy out and slowly breathe in to fill the bottom of the lungs, then the middle, then the top of your lungs. 

When you breathe out through your nose pull your tummy in, and imagine stress being carried out and away from you as the wave goes out.

On the third breath, imagine brilliant white light full of love, flowing down through the top of your head, as you slowly breathe in through your nose, gently push your tummy out and slowly breathe in to fill the bottom of the lungs, then the middle, then the top of your lungs.  As you breathe gently out, pulling your tummy in, imagine all those other thoughts and everything else being washed away in the light of love.

Practise your deep breathing and notice how you feel as though you have wound down on the inside, or perhaps feel a little dizzy because you are not used to breathing fully and deeply.  This feeling of dizziness will pass as you improve your breathing capacity. If you experience it, then only do 3 deep breaths in a row.  Sometimes people feel lighter, or a little spacey, or that their body is relaxing so these are interpreted as nice comforting feelings to get used to over time.

Practise deep breathing every hour and train your mind and your body to relax.

MINDFULNESS MEDITATION

Practise deep breathing + Mindfulness Meditation three times a day.

Breathing and mindfulness is a way of keeping yourself feeling good, right now, in the present moment, so that you are not dwelling on anything else except feeling good, while you notice what you see, hear and feel around you.