Mindful Breathing Technique

Nikki Juen of All That Matters demonstrates and explains mindful breathing technique. 

What it is:

Mindful breathing is a simple method of creating and cultivating an ever-deepening connection to the body and spirit. "Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgementally." Jon Kabat Zinn

What it does:

Mindful breathing is a present pause and a great way to connect to the wisdom within. Breathing tends to be short and shallow during stressful times like the holidays as we rush to meet our many obligations. By bringing attention to your breath, the nervous system is calmed enough to receive the intuitive wholeness that is always present. With regular practice you will find yourself less swayed by external forces.

How to do it:

Take a seated position, this can be on the floor at home, in a chair at work and even in a parked car. In this position, the spine, the shoulders and the head are stacked centrally over the hips. If you are sitting on the floor, raise the hips up onto a bolster or pillow to bring ease into the low-back. 

Rest the left palm gently over the heart and the right palm on the low belly below the navel. Take a few deep exhales settling down into your seat as you lengthen the torso with each inhale. Slide the shoulder blades gently towards the spine and soften the front of the chest. Relax the jaw and allow the tongue to be plump in the mouth.

Bring your awareness into the palms and notice how the breath creates expansion in the ribcage and belly. Slowly lengthen each breath so that you feel your breathing become even and deep. Even if you do not feel your belly moving with your breath, bring curious awareness to the hand on your belly and allow the awareness of your breath to encompass the entire torso. Breathe this way for ten breaths or until you feel calm and satisfied, slowly opening the eyes and releasing the hands. 

The space of the low belly governs our abilities to be in relationship with others. By moving into this part of the body with mindful breathing we become more present and return to the truth of our own heart before we interact with the world.

Nikki Juen, nikkijuen.com