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Module 3 – Input Tools Mindful Breathing Exercise Take a few minutes to do this exercise whenever your feel tired, unfocused, overwhelmed or bored. You can do it sitting at your desk or in your car (but not when you’re driving!). Ask someone to read this guide to you, or record it on your smartphone and play back using an earpiece. Close your eyes, or if that feels uncomfortable just rest your gaze softly on something in front of you. Notice your breath. Just drop down into it and notice the rise of your inbreath and the fall of your outbreath. Don’t change the pace of your breath – just notice it. Don’t try to regulate it, modify it or lengthen it. Just pay attention to its rhythm. See if you can tune in to the coolness of the air coming into your nostrils, and the warmth of the air on your outbreath. Notice how you use your lungs. Do you inflate the top of your lungs? Or do you breath deeply into the base of your lungs. Visualise expanding your lungs fully. Notice the expansion of your stomach as you breath air into your diaphragm. Follow each breath from its natural beginning to its natural ending. Is there a pause at the end of the inbreath, before you exhale? Or do you breath seamlessly and continuously? If your attention wanders away from your breathing, and endless thoughts waft in, just notice and acknowledge them. Don’t hook into your thoughts. Let them drift in …. and drift out again. Make your breathing the centre of your attention. Guide yourself back to your breathing every time you become distracted by other sounds. As you breath in visualise clean, cool, nourishing, air flooding your lungs and giving you vitality, energy and peace. As you exhale – breath out any negative, worrying thoughts or feelings. Take as much time as you need. Relax. Rest on your breath. When you are ready open your eyes and notice the objects around you. Remain still until you feel ready to move and continue with your day. Notice how you feel after your mindfulness breathing. You might need some practice before you become able to drop into your breathing instantly – but practice as often as you can. It’s excellent for your brain, your energy levels and your mood. Copyright©Lindy Wheeler 2011 All rights reserved Photocopyable Resource
Module 3 – Input Tools Coming to your senses … 3 favourite sounds 3 things you love to see 3 favourite flavours 3 favourite smells 3 textures you love 3 things you have a strong gut feeling about 3 things you feel passionate about Copyright©Lindy Wheeler 2011 All rights reserved Photocopyable Resource
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