Meditations
Self Compassion and Meditations
Self Compassion and Meditations
Self Compassion and Meditations
The Breath and self-awareness
Self Compassion and Meditations
Self Compassion and Meditations
The joy of the breath meditation
Affectionate Breathing Practice
A Simple "square breathing" technique:
Inhale through your nose and exhale through your mouth. Make sure your belly expands as you inhale and constricts as you exhale; this is diaphragmatic breathing because you’re using your diaphragm!
On your next cycle, start square breathing:
- Inhale through your nose for a count of four (1, 2, 3, 4)
- Hold your breath for a count of four
- Exhale through your mouth for a count of four
- Pause and hold for a count of four
- Repeat several times
+++++++++++++++++++++++++++++
Pause...
Throughout your day, pay attention to your internal dialogue. Are there patterns of thoughts?
Can you recall moments in which you have become fully aware of your ordinary experience without judgments or other thoughts?
Try to notice the times when you suddenly become aware of what is going on around you. It may feel as if you have been pulled out of a dream into a wakening moment.
Mindfulness
Self Compassion and Meditations
Mindfulness
1. Pay attention to how your body is feeling. Increased heart rate, a tightening in the vocal cords, feeling flush in the face or other similar reactions.
2. Take a few deep breaths. Deep breathing delivers more oxygen to the brain. It helps us to calm down.
3. Acknowledge the emotion. Take a moment to focus on what you are feeling, for example, telling yourself: “I am starting to get angry” or “I am feeling anxious.”
4. Reframe how you see the situation. Re-interpret the situation to shift your frame of reference to a more positive one. For example: “He is shooting down my idea to belittle me in front of my peers” could be viewed as “He is challenging me because this proposal impacts his bottom line.”
5. Practice mindful meditation. Meditation helps us cultivate the capacity to restrain our impulsive emotional reactions. A habit of meditating strengthens our ability to remain cool under fire.
The Science of Mindfulness. Audio