How To Experience 3 Important Benefits of Breath Meditation

 

There are multiple benefits of practicing brief periods of breath meditation through your day. Potential benefits can include: 

• Reduced stress and anxiety;
• Improved focus and concentration; and,
  
• increased feelings of calm and relaxation.

Letting Go of Stress and Anxiety 

Taking stress and anxiety as an example, breath meditation can help reduce the stress response by calming the nervous system and promoting a state of relaxation. When you are stressed or anxious, the breath tends to become shallow and rapid. This rapid increase can exacerbate feelings of distress. 

By focusing on the breath and slowing down the breath, you can activate the body's relaxation response and reduce the physiological effects of stress, such as increased heart rate and blood pressure. This can help to quiet the mind and promote a sense of calm and relaxation. 

Additionally, as you engage in short periods of breath meditation, you're training the mind and brain to respond to stress in a more balanced and calm way. Like exercising a muscle, the more you practice breath meditation the stronger you're ability to stay calm in stressful situations grows.

Improved Focus and Concentration

Breath meditation can help improve focus and concentration by training your mind to become more present and attentive. When you focus attention on the breath, you typically reduce the constant stream of thoughts that can distract and clutter the mind. This can improve your ability to concentrate and focus on a single task or activity. This enhanced focus may also improve memory and learning. 

Additionally, the relaxed state of mind that is cultivated through breath meditation can also improve cognitive function and mental clarity. By regularly practicing breath meditation, you can develop the ability to maintain focus and concentration for longer periods of time.

Increasing Feelings of Calm and Relaxation

The physical sensations signaling a sense of calm and relaxation are palpable. Many people begin feeling these sensations after only 10 or 15 seconds of breath meditation. The calming sensations are felt because your mind and body are experiencing the powerful benefits of your breath meditation.

How to Practice a Simple Breath Meditation

Here are six steps to practice easy breath meditation:

• Find a comfortable seated position and close your eyes. Sit upright in a comfortable posture. One common description for a good meditation posture is to assume a dignified, but comfortable seated position. Both feet should be on the floor. You can also practice breath meditation while laying down or standing.

• Allow five or six comfortable breaths to help you relax and settle into the present moment.

• Focus your attention on the sensation of your breath as it moves in and out of your body. Notice the sensation of the air moving in through your nostrils and into your lungs, and then the feeling of your breath moving out of your body. Breathe in through your nasal passages for a count of about five seconds. When you exhale, imagine you're releasing your breath through a straw. Your exhalation will also be about five seconds.

• As you continue to breathe, try to keep your attention focused on the sensation of your breath. If your mind wanders, gently bring it back to your breath.

• Continue to focus on your breath for as long as you like. Breath meditations can be a few seconds or several minutes. You may find it helpful to use a timer or you can simply allow your subconscious to guide you when it's time to end each session.

• When it's time to finish your meditation, allow five or six gentle, loving in and out breaths as you gently open your eyes and return to regular activity when you're ready to do so.

Remember, the key to breath meditation is to focus your attention on the sensation of your breath. If your mind wanders, gently bring it back to your breath without judgment. 

Also, the suggested five seconds in and out breaths can be modified to shorter or longer periods. One common variation is to breathe in for four seconds and out for six seconds. For many people, this pattern can feel more calming than the five seconds in and out pattern due to how the longer exhalation period affects what's called the autonomic nervous system. Practice various patterns to find ones that work best for you.

Breath Meditation is Not a Substitute for Professional Care

Please remember, if you're experiencing psychological, emotional, or physical issues that require care by an appropriate licensed medical professional, please seek help accordingly. Breath meditation or any other type of meditation is not a substitute for professional care.

Putting in the Reps to Benefit From Breath Meditation

As with physical exercise, the more consistent your practice is over time, the more you'll benefit. With regular practice, breath meditation can help reduce stress and increase mindfulness, both of which can help you keep stress and anxiety low, improve your focus and concentration, and increase feelings of calm, wellbeing, and relaxation.

Picture Perfect Breathing for Fast Stress Relief

If you've experienced one or more traumatic events or you are prone to chronic stress, it’s important to engage in self-care activities including monitoring stress levels and taking steps to neutralize stress before it becomes overwhelming.

In this blogpost and companion podcast episode, you’ll discover a simple, effective breath technique you can use anytime to lower stress and create a sense of relaxation and calm.
Picture Perfect Breathing

Applying Picture Perfect Breathing (PPB) for 60 seconds or more allows mind and body to let go of tension and disempowering thoughts as your brain and body are refreshed and renewed.

With only one to two minutes of Picture Perfect Breathing, you'll be ready to engage in whatever activities are at hand feeling great. Engaging in PPB periodically throughout the day is a great way to maintain a sense of calm and control.

One important item: If you have asthma, COPD, or other breathing or lung problem, please talk with your doctor before doing Picture Perfect Breathing.
Here Are the Steps for Picture Perfect Breathing

• Begin with a yawn, sigh, and stretch. Really give it a good stretch, sigh, and yawn even if you don't feel like yawning.

• Choose a framed picture (preferably a picture of a calming scene), a doorway, or even your computer monitor or laptop screen. You'll be using the corners of your focus object and moving from corner to corner as you breathe.

• Allow your gaze to focus on the lower left corner of your focus object. Allow a gentle, unstrained focus. As you gaze at the lower left corner, inhale for the count of 5, which represents about 5 seconds.

• Gently hold your breath as you shift your gaze to the upper left corner of your focus object and count to 5.

• Shift your gaze to the upper right corner of your focus object and exhale gently through pursed lips for the count of 5.

• Shift your gaze to the lower right corner of your focus object as you relax into the empty breath sensation for the count of 5. If you feel an urge to breathe before reaching 5, go ahead and do so. With just a few times through the process, you will likely feel comfortable mindfully allowing the empty breath sensation to simply be for the count of 5.

Take one or more normal breaths. and then repeat the process for a total of 3 to 5 cycles. Each cycle will take about 20 seconds (5 seconds at each of the 4 corners), so 3 cycles will take about a minute.

Finish with another good yawn, sigh, and stretch and then return to your activities refreshed and rejuvenated.
Guided Picture Perfect Breathing Experience

PPB was the featured technique in the episode linked below of the, "Easy Stress Cures" podcast. Simply click the white triangle on the podcast player below, listen to the episode, and experience the positive mind and body benefits waiting for you.

For more "Easy Stress Cures" podcast episodes visit the, “Mind Over Stress Show” website at http://MindOverStress.us. 

To learn about Stress Solutions, LLC and how to apply Emotional Freedom Techniques (EFT) to dissolve stress and create empowering beliefs and a happier, more successful life, visit, https://www.EFT-MD.com.

Choosing the Right Mindset for This Stressful Time

With all of the uncertainty and fear around the coronavirus pandemic, how are you coping? Are you reacting with fear or responding with a plan?

Note: to listen to the, "Mind Over Stress" podcast covering how to choose the right mindset to get you through this challenging time, click the embedded podcast player below. The full blogpost follows.

As I write this post, the world is dealing with a massive coronavirus pandemic affecting directly more than a million people across the globe. Millions more are on various types of stay at home requirements.

There is a nonstop drumbeat of government and media messaging pointing to dire human and economic consequences. In the U.S., three years of stock market gains were wiped out in a matter of weeks. Schools are closed, toilet paper, milk, and an array other items have been stripped from store shelves. 

People are being laid off and many who continue to work are doing so from their homes. In the U.S., the federal government passed a $2.2 trillion relief package to help soften the economic blow.  There is talk that yet another round of relief money will be needed. It is a challenging time for all of us.

The Big Question: What Does This Mean for Me?

As with any major event, our brains are wired to ask, consciously or unconsciously, “What does this mean for me?”. 

Initially, we may react with a strong fear response because of confusion and uncertainty. 

After the initial shock, it's easy to enter into disempowered thinking patterns marked by thoughts such as, 

“ This can’t be happening. This is so unfair. Whose fault is this? How could ’they’ allow this to happen? I’m going to starve! I’m going to die. We’re all going to die!" ... and so forth. 

You have undoubtedly seen posts on social media founded on fear and blame.  

Let's Look at the Bigger COVID-19 Picture

I encourage you to look at the bigger picture of the coronavirus situation. This doesn’t mean ignoring or minimizing the impact, but it does mean looking beyond the headlines and social media noise.

As I write this post, the Johns Hopkins University Coronavirus Resource Center reports there are nearly 1.5 million reported cases world wide. Of those cases, there are nearly 82,000 deaths. 

In one positive glimmer of good news, nearly 275,000 people have recovered. 

The vast majority of those who died had underlying health problems before contracting COVID-19. Some health experts suggest there is larger number of people never tested who had the virus and recovered, making the recovery rate even higher.

It’s vital we continue taking needed precautions such as social distancing and other measures recommended by health officials. That’s simply common sense.

Why a Fear and Blame Mindset Makes a Difficult Situation Far Worse

This does not mean we need to be frozen in place or or stay stuck in a fear and blame reaction mindset. If we do that we loose the ability to make the best decisions we can make given the situation we face. 

Why? 

Because when the brain perceives danger, physiological changes happen to include redirection of blood away from those parts of the brain where conscious thinking and reasoning occur. In addition, our immune and healing systems can be weakened. These are the very systems we need to help us prevent or fight the COVID-19 virus.

How to Create a Response Mindset Rather than a Reaction Mindset

If you find yourself in a constant flow of disempowering fear and blame thinking, I encourage you to recognize what is happening. Stop, allow yourself to take a walk, engage in calm deep breathing, and decide to ask yourself a few empowering questions to create a response mindset rather than a stress reaction mindset. 

Say to yourself, 

"I recognize there are circumstances I can control, circumstances I may be able to influence, and circumstances beyond my control”. 

Early on, focus entirely on those circumstances you can control. Once you’ve made all the decisions and taken all the actions you can take in this first category, you can then consider those circumstances you may be able to influence. Give no thought or effort to circumstances beyond your control.

This in effect means you’re creating an action plan rather than reacting from a mindset of fear and blame.

Examples of a Response Mindset

As examples, in relation to the “circumstances I can control” category, you can take action to ensure you have an adequate supply of food and other essentials. Make a list of what’s on hand and then determine what’s needed. This does not, by the way, mean you should buy enough toilet paper for the next three years. Remember to include pet needs if that applies.

The next item on your action plan might be having calm, supportive conversations with your children and perhaps others in your extended family. With children, reassure them we are going to get through this situation. 

Listen to any fears they express in a supportive way, and again reassure them we will get through the situation. 

Talk to your children about how they're doing with school work and how they will continue to learn as we get through this challenging period. 

Remind them about the importance frequent hand washing and of social distancing when they’re outside.

Item 3 of your plan may be to make arrangements to create or improve an appropriate work at home environment if that applies. If you’ve been laid off, your next step may be to apply for unemployment or otherwise make necessary financial decisions to help you through the coming weeks.

I suggest you create a written plan and adjust the plan as circumstances change. 

Summary of Stress Reduction Suggestions

• Choose a response mindset rather than a reaction mindset;
• Keep stress as low as possible to ensure you’re at your best in brain, mind, and body;
• Recognize what you can control and what is out of your control;
• Focus on decisions and actions within your control;
• Create a written plan - even if that is only done in short bullet point fashion - and adjust your plan, decisions, and actions as circumstances evolve.

In summary, I encourage you to choose a response mindset rather than a reaction mindset. 

It’s vital to keep stress as low as possible to ensure you’re at your best in brain, mind, and body. 

Recognize what you can control and what is out of your control. Focus on decisions and actions within your control with a written plan you adjust as circumstances change.

Stephen Carter

CEO Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

3 Step Secret for Mindful Walking

Say the word, “Meditation” and the image that comes to mind is likely a person seated in a Lotus posture with legs crossed, back erect, and fingertips touching in what’s called a Mudra pose. 

Say, “Walking Meditation”, and the image likely coming to mind is a person walking deliberately through the various sections of a labyrinth. A labyrinth is a complex set of pathways requiring someone’s full attention to navigate through the maze.

But the truth is you can practice Walking Mindful Meditation virtually anytime you choose whether you're walking long distances or simply walking a few feet across the room.

Why Walking Meditation is So Calming and Easy to Do

Anytime you enter into Mindful Awareness you're releasing stress. Why? Because when you're attending to the present moment, the mind isn’t creating stories about what can go wrong in the future or looking back at yesterday’s memories ruminating about some wrong done to you or done by you. 

The Present Moment is a place of peace. When you’re in this Present Moment, your brain hemispheres are in balance and your mind and body are functioning in an optimum way.

Here’s a question I often hear when recommending walking meditation to clients: 

“Steve, how can I be in Present Awareness while I’m walking? Doesn’t the act of walking affect my ability to stay relaxed?"

Here’s the 3 Step Secret

• Before beginning to walk, stop whatever you’re doing;
• Allow three comfortable, calming breaths; then,
• Bring attention to your body and observe yourself get up and walk;

In a few seconds you’ll be able to settle your attention into full awareness of your movement. Simply notice your movement step by step. Stay in mindful awareness as you walk. Just notice. Be present. That is enough.

Whether you’re walking across a room, around the block, or to some other destination a mile away, focus your awareness on the walking movement. If thoughts intrude, as soon as you notice those thoughts, say in mind or out loud, “That’s a thought” and then let the though dissolve as you return attention to your walking.

When you arrive at your destination, you may choose to smile and allow three more comfortable, calming breaths. It’s now time to engage in whatever activities you need to perform. But you’re now going to engage in those activities with a fresh, relaxed mind and body.

Try Mindful Walking for Yourself

I suggest having a go at Mindful Walking to experience it’s benefits. You’ll likely feel calmer and more centered after your experience whether the walk takes only 30 seconds or 30 minutes. The calming benefits of Mindful Walking can last for hours.

I would love to hear about your experience of Mindful Walking! Email me at CarterMethod@gmail.com to share your results.

You Can Hear This Guidance in a, "Mind Over Stress" Podcast Episode

The guidance in this blogpost was included in episode 21 of the, "Mind Over Stress" podcast. To listen, click the podcast player link below.

To hear other stress dissolving episodes, visit the podcast website at www.MindOverStress.us.

To listen to other, “Mind Over Stress” and, “Less Stress More Joy” podcast episodes, visit us at, www.MindOverStress.us. To learn about Stress Solutions, LLC company services, visit our www.EFT-MD.com website.

Blessings in abundance,

Stephen Carter

CEO Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

3 Stress Busting Ideas for Stress Awareness Month

April is Stress Awareness Month. This is a great time to look at the stress and the stressors in your life and create a path to eliminate or significantly lower the chronic stress response.

Good Stress Versus Bad Stress

A certain minimal level of stress can be good. It can help us focus attention and access success resources. That kind of stress is eustress.  

Eustress can happen for example when we're thinking about a first date with someone, preparing for a presentation, or doing something for the very first time. You've practiced, you're ready to go, you've done all the things necessary. But there are still those butterflies in your stomach. That type of stress is short lived, it’s episodic.

The problem stress is long term chronic stress. The sources of chronic stress can be many. They can be problematic situations at work, problems with significant others in a relationship, or ongoing financial based stress. These all (and many other situations) can create chronic stress. 

How can you successfully deal with stress? 

3 Ideas to Dissolve Stress 

Idea Number 1: Conduct a Stress Assessment

The first thing I suggest is take an inventory of the top two or three situations, people, or circumstances you believe are stressors. Write those stressors down. Naming the stress and naming the source of stress alone can often help reduce your stress response. 

Once written down, let your imagination wander and come up with three actions you can take to help reduce that number one stressor.

Questions to consider: 

• Can you eliminate the trigger? 

• Can you better prepare for the problem situation? 

• Is this a situation that can be helped or eliminated with an honest, open conversation? 

Let your subconscious mind have free rein to offer ideas that can eliminate or reduce the stress response.

Repeat the same process for the second and third stressors on your list. 

Idea Number 2: Take Defense Action Ahead of Stress Creating Situations

What do I mean by that? As an example, If you know you're going to have a conversation with someone who is a problem, plan that conversation and the circumstances related to that conversation. 

Rehearse in mind how you are going to deal with that person or situation. Create a mind video story where you act out what you will do, say, and feel. Play that video in the theatre of mind. Make the video big, bold, and in full Technicolor.

Once you have the plan in place and you created and played your video story, write down an affirmation that supports your story.

For example, if a co-worker is a problem you've created a video story about how you will deal with that co-worker on a day to day basis or in a particular situation. The affirmation would be something like, 

“I choose to develop the strategies I created in that video story. I choose to apply those strategies in circumstances where I have contact with the individual I have a problem with."

The magic two words are, “I choose”.  Before going into an interaction with that person, revisit the video story. It only takes a couple of seconds to do that. Then, reread the affirmation you have written down. This will help ensure you are emotionally prepared and mentally ready to deal with whatever comes up. 

Idea Number 3: Take 1 to 2 Minute Breathing Breaks

I recommend you apply deep breathing early and often. Breathe in for the count of five, hold briefly for a second or so, and breathe out for the count of five. That can be four seconds, five seconds, or six seconds. 

The important thing is to breathe diaphragmatically and rhythmically with a slow comfortable in breath, a brief hold for a second or so, and a slow out breath. As you breathe out, smile and say peace. Apply deep breathing for 30 seconds to two minutes as time and circumstances allow.

Doing this simple breath exercise several times a day will help keep your stress level down. You will feel better, your stress level will be lower, and you will have a much, much better day.

In Summary:

• Take a Stress Inventory and identify two or three promising stress lowering strategies;

• Create a video mind story for one or more of your chosen strategies and prepare a short affirmation using the words, “I Choose”; and,

• Practice 1 to 2 minutes of deep, Diaphragmatic Breathing several times a day.

Visit the “Mind Over Stress” Show Website

For more Stress Mastery methods visit the “Mind Over Stress Show” website at http://MindOverStress.us. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us 

Stress Mastery Tip: Practice Forest Bathing for Calm and Wellbeing

In Japan, there is a term for immersing yourself in the energy of trees. Shinnin-yoku is the practice of taking in the forest atmosphere or, "forest bathing".

Recall a time you wandered in the woods. Bring to mind how it felt to walk and experience the calming effects of Mother Nature. Perhaps there was a gentle breeze, a pleasing aroma, and sounds of birds and rustling leaves. 

The Magical Energy of Trees

There is something magical about spending time among trees. Some believe there is a special magical energy emitted by trees.

When trees are in groves, woods, or a forest, there seems to be an exponential increase in the energy field. It's palpable. I'll bet you experienced the calming effects yourself when you strolled among those majestic large trees. 

It's as if the Shinnin-yoku energy is absorbed within and through your entire energy system.

Why not take a stroll among trees now or as soon as possible? Even a small grove or perhaps a single, large tree will do. 

Really allow your awareness to connect with the sights, sounds, and sensations of the experience.

One More Shinnin-yoku Suggestion 

Oh... one more suggestion. When no one is looking, go ahead and hug a tree and feel it's texture and energy. 

The tree will love it and so will you.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

How to Apply Loving Touch for Self-Care

Listen to this podcast episode by clicking the player below. If you don't see a player, click this direct link: https://www.spreaker.com/episode/16170008.

 

Two female cupped hands

Loving Touch Technique for Self-Care

In this episode of, "Less Stress More Joy!", you'll experience an easy to use method to calm and renew called, Loving Touch. 

Loving Touch uses fingertips to stroke sensitive areas of your hands with soothing, gentle movements. You can also apply Loving Touch to your face, arms, legs as time permits to experience even deeper states of relaxation, peace, and calm. 

Loving Touch is a sensual, gentle way to release stress and feel great. It's a marvelous way to create what's called the Relaxation Response, which is an optimum state of mind and body for emotional and physical well-being.

The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.

Yawn, Sigh, Stretch for Cognitive Clarity

In addition to Loving Touch self-care, by listening to this episode in the player above, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique helps clear brain fatigue and revitalizes the prefrontal cortex of the brain after long periods of mental activities. 

After applying the, Yawn, Sigh, Stretch action, you'll experience a sharper sense of presence and cognitive clarity.

More Great Calming Resources

For more stress dissolving audios and videos, visit http://MindOverStress.us. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Site: http://MindOverStress.us 

P.S. If you would like to learn Emotional Freedom Techniques (EFT), visit our site www.EFT-MD.com.

How Mother Nature Can Change Your Mind

Listen to the podcast by clicking the audio player above. If you don't see the audio player, click HERE to listen.

Recent research confirms what we all know to be true. Time spent outside in Mother Nature renews the mind, body, and spirit. Time in Mother Nature literally changes the mind. It provides a direct link to our physical roots and reconnects us with the primal source of life.

Moment to Moment Experience in Mother Nature

In this episode recorded in a lovely grove of trees, I share my moment to moment experience as Mother Nature works her magic. I literally feel the positive changes take hold and share how those changes bring enhanced energy, wellbeing, and a sense of calm.

Your Invitation to Enhance Mood and Well-being

I invite you to take just a few minutes each day to leave your residence, your office, and other indoor spaces to spend time in a park or even a tree lined neighborhood connecting to the magic energies only available when we're outside. The air we breath outside is far more energized and fresh than the air available inside offices, homes, and even cars.

Why would I invite you to experience even just a few minutes of Mother Nature? Because it changes your mind and enhances mood and wellbeing. 

How You Can Make the World a Better Place

When you are energized, relaxed, and calm, you influence those you connect with. They are influenced by your positive energy. When that happens, you are literally making this world a better place. 

Stephen Carter | CEO Stress Solutions, LLC | www.EFT-MD.com | Podcasts: https://www.MindOverStress.us