Paying Attention
Purpose: Paying attention to one thing, a chosen target your breath and reduce anxiety, accept present experience
What you need to do: get into a comfortable position, sitting or lying down
Time: 1-3 minutes
Pay attention to your surroundings, get comfortable
If your mind wonders just bring it back to your breath
Focus on your breathing nothing else
Breathe in slowly through your nose and out (through nose or mouth) and observe yourself berating
Option: Count to three while breathing in and out
You can count your breath; let’s take 4 breaths’ together
Take 4 breaths in and out
If your attention wonders, it is fine, just bring it back to your breathing
Variation: inhale through one nostril while holding the other and exhale through the other nostril
Deep Breathing
Taking a deep breath is very important for our well being and calming our nervous system down. I recommend deep breathing before getting up in the morning and at any time when you feel you need to center yourself.
Close your eyes
Take a slow breath inhaling to your stomach counting to five
Hold your breath for one or two seconds
Exhale slowly by counting to five
Repeat 5-10 times until you feel calm and a slight tingling feeling this tells you that your body is filled with oxygen
