Mindful Breathing to Reduce Stress

One of the primary reasons to practice mindfulness is to build up our ability to concentrate. Breathing is a natural and effective tool in preventing scattered or fractured thinking. Breathing is a way to connect your body to your thoughts and, when your mind becomes scattered is a way to refocus.

The following is a breathing exercise. Focus on bringing our awareness to our breathing. Learning to focus on your breath can help to anchor you in the present moment. Focusing in breathing also generally has a calming effect.

You will begin the exercise by just tuning in to the feeling of your breath coming in and out of your body. Just focus on breathing and knowing your breathing. Today’s exercise will be an exercise on counting your breath.
1. get settled in a comfortable position
2. focus attention on breath
3. inhale, filling lungs
4. exhale-count on each exhale from one to ten. For example: Inhale, Exhale, “one,” Inhale, exhale, “two” inhale, exhale “three” up to ten.
5. When you reach 10 start over at 1
6. if you lose count at any time, start over at 1

The first few times you do breathing exercises can feel awkward. Your mind may wander from your breathing or you may have judgments about your ability to stay focused. It is normal to feel that way. If you do feel awkward, just notice that feeling, and let it pass. If you get fidgety, just notice the urge to fidget and let it pass. If you lose count or find you are distracted by sounds, gently bring your mind back to your breath and begin counting at one. Trust in this moment and allow it to unfold without analyzing, judging or doubting it.

Reference:
Thich Nhat Hahn. The Miracle of Mindfulness: A Manual on Meditation.

Following Your Breath While Listening to Music

"Listen to a piece of music.  Breathe long, light, and even breaths.  Follow your breath, be master of it while remaining aware of the movement and sentiments of the music.  Do not get lost in the music, but continue to be master of your breath and your self." Thick Nhat Hanh

Mindfulness to help you sleep

We all have nights when sleep seems elusive, but some of us experience sleep problems and insomnia with regularity, which forces us to take prescription drugs for sleep.  Recent research has indicated that mindfulness can help improve sleep.  Below are a  few exercises you might try when you're tossing and turning.
To wake up feeling refreshed, you need to make the most of your sleep cycles. Sleep cycles are 90-minute sequences which move through the four different sleep stages and each sleep stage lasts between 5-15 minutes. When you notice you're having trouble sleeping, begin by bringing your attention and awareness to what is going on in your mind and body.  Notice if you are worrying or thinking about something.  Are your thoughts racing?  Are they triggering emotions that are not calm and relaxing?  If you get distracted and wrapped up in your thinking again, just notice that, label the thoughts you were distracted by (you might label them as worries, or simply label them as thoughts of the  "past", "future" or "fantasies").  Bring your mind back, again and again to simply observing your thoughts.

Do the same with your body.  Bring your full attention to your body.  Scan from head to toe.  Are you holding tension?  Do you have discomfort or pain that is interfering with sleep?  There are conditions as sleep apnea which can affect  your sleep, but there are cpap machines for sale which can help you with this issue.

Once you've attended to what is interfering with sleep, choose a mindfulness exercise to help you get calm and relaxed.

If you need to focus your thoughts, try breathing exercises. A few breathing exercises that can be useful when trying to get to sleep include: counting with each breath from 1-10, repeating as necessary; saying  "in" and "out" with each inhalation and exhalation; breathing out until you feel your lungs entirely empty of air and then breathing in feeling them fill from bottom to top- repeat 4 times; or breathing out while imagining your entire body from head to toe emptying of air and breathing in and imagining your entire body filling up.  With each exercise, notice if you become distracted and return your thoughts to your breath.  Repeat as often as necessary.  Mindfulness exercises become easier and distractions lesson over time, here is a link to buy it at Vita Hemp USA to find great cbd product for your health.

If you have noticed that discomfort and tension in your body is keeping you from sleep, you may want to try a body scan and tension reduction exercise.  You may simply scan your body from head to toe and relax each area of your body as you bring your attention to it.  Or you may tense muscle groups, like the hands, feet and face for several seconds and then relax those muscles.  You can repeat these exercises until your body is feeling more relaxed. As with the breathing exercises, bring your mind back if you become distracted. In addition, a natural medicine can help you reduce anxiety. Buy CBD oil UK to feel relieved and have a sound sleep.