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.

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

Got Pain? Get Pain Relief With Easy Mindful Awareness

In this episode of the, "Mind Over Stress" podcast, you learn about two important research studies establishing the effectiveness of mindfulness in reducing the intensity of physical pain and the emotional disturbance that often accompanies physical pain. 

Commenting on the most recent study, lead researcher Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy at the medical school associated with Baptist Medical Center, said,

 "We now know that some people are more mindful than others, and those people seemingly feel less pain."

Can Mindful Awareness be Learned?

Can mindful awareness be learned? In our experience at Stress Solutions, LLC, the answer is absolutely yes.

In this "Mind Over Stress" podcast, you specifically will:

• Discover where in the brain mindfulness works to reduce the felt pain experience;

• Discover how exactly to begin a pain reduction mindfulness practice; and,

• Experience a 10-minute Mindful Awareness guided meditation you can apply to help reduce the felt sense of pain.

Here is the link to listen to this podcast episode including the 10-minute Mindful Awareness guided meditation.

If you're not seeing the audio player, click https://podcastplayer.io/podcast/stephencarter/62 to listen to the podcast episode.

Stephen Carter

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


Important Note: The information in any blog post on this site or any podcast episode mentioned in any blog post is not intended to offer advice or recommendations on treatment or prevention of any medical or psychological condition. This blog and podcast episode is provided for informational purposes only. Consult your licensed medical doctor for any and all medical or psychological conditions.

Resource Citations:

'Mindful people' feel less pain; MRI imaging pinpoints supporting brain activity.

September 7, 2018, Wake Forest University Baptist Medical Center

https://medicalxpress.com/news/2018-09-mindful-people-pain-mri-imaging.html

utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter

Mindfulness meditation trumps placebo in pain reduction.  November 11, 2015, Wake Forest University Baptist Medical Center: 

https://medicalxpress.com/news/2015-11-mindfulness-meditation-trumps-placebo-pain.html#nRlv

Good Stress, Bad Stress, and No Stress With Mindful Breathing

Important Note: To listen to the "Mind Over Stress" podcast episode related to this blog post, click the audio player at the bottom of this post. Because some phones and tablets may not show the player, you can also listen on our "Mind Over Stress" website home page at http://MindOverStress.us.

Is There Such a Thing as "Good Stress"?

It's important to make a distinction between a stress experience that can be positive and another that can be problematic - and how to deal with the latter.

The Eustress Experience

A visit to http://Dictionary.com tells us that a type of stress called "Eustress" is defined as, "stress that is deemed healthful or giving one the feeling of fulfillment". 

Examples include situations such as learning a new skill, preparing for your wedding, or those "butterflies" that come just before you're about to make a presentation. Eustress is episodic rather than chronic; it is typically associated with a positive change or experience.

The Distress Experience

Dictionary.com tells us that "Distress" the "other" stress experience - includes, "great pain, anxiety, or sorrow; acute physical or mental suffering; affliction; trouble". 

While there are an array of differences between eustress and distress, two of the most important are the duration and the meaning we give to the stress sensations. Typically, eustress situations are short lived (example: going on that "first date") and have an element of fun or positive excitement.

Distressful situations typically drag on for what seems like forever. Examples include working for a nasty boss, a lack of money to pay the bills every month, or being the caregiver for a seriously ill family member. There is no sense of fun, adventure, or positive excitement when we experience distress.

How Much Stress is Too Much?

One good way to determine when we are in a chronically distressed state is to monitor thoughts, emotions, and energy. Chronic distress wears on our sense of well-being and robs us of vitality. Our thoughts, mood, and general disposition turn negative. 

If your mood and sense of physical and emotional well-being turn south and you recognize your relationships are suffering, it's time to take action to manage and ultimately master the chronic distress experience called the Stress Repose.

How Do I Begin to Master Stress?

There are countless ways to mitigate and ultimately master the Stress Response. One of the easiest ways is to build short, mindful breathing breaks into your daily routine. This does not require you to sit on a cushion, OM, or spend hours in meditation. For most people, extended daily meditation isn't an option.

3-Step Mindful Breathing Practice

As a start toward your Stress Mastery way of living, I suggest doing the following simple Mindful Breathing practice.

• Set a timer or email reminders to alert you at least once an hour (once every 30-minutes is better) that it's time to take a break.

• Close your eyes for 60 - 90 seconds and simply breathe. As you breathe say in mind or out loud, "In" as you breathe in and then say "Out" as you exhale. The idea is to give your attention to the breath as you breathe in and out.

• If your attention drifts toward thoughts or physical sensations other than your breath, as soon as you notice the change, simply return your attention to your breathing.

After completing your 60 to 90-seconds of Mindful Breathing, open your eyes, stretch, yawn and return to your activities renewed and refreshed.

When you complete your first Mindful Breathing practice, congratulate yourself! You've taken an important step towards a practice of Mindfulness Meditation and a calmer, healthier you.

Improved Well-being With Each Day of Mindful Breathing Practice

You'll begin to notice positive brain | mind | body benefits of Mindful Breathing practice within a couple of days. Those emotional and psychical benefits will grow with each day of practice. Aim for at least 10 to 15-minutes of Mindful Breathing in total each day, accumulated one to two minutes at a time. 

If you would like to practice Mindful Breathing for more time each day, so much the better. 

Podcast Episode for This Post

Listen to the "Mind Over Stress" podcast episode that leads you through the easy 3-step Mindful Breathing method by clicking the player below. 

If you don't see the player, go directly to the Mind Over Stress podcast website at http://MindOverStress.us. 

This episode is available on the site's homepage. 

Blessings, light, and peace,

Steve Carter

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

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Ocean Meditation - an Easy Way to Create Peace of Mind and Body

One of the best gift you can give yourself is peace of mind and body. An easy way to find that gift is to visit a place that is soothing, calming, and even primordial. For me, there is no better place to relax, release, and recharge than the ocean.

Experience Calm Peace of Mind and Body

If you would like to experience the calm peace the ocean offers, I suggest you watch and enjoy the, "Ocean Meditation" video below. As you allow your awareness to go deeper into the relaxing experience, close your eyes and allow your mind to wander back to a time when you were looking out over the ocean.

Bring to mind a time you were walking on a beautiful beach. Recall the sounds. Recall the magnificent ocean's roar. Recall the sound of never ending waves breaking on the beach as if Mother Nature was singing a magic song for you and you alone.

Tune your attention to other sounds. Recall the ceaseless calls from countless seagulls soaring with easy grace. Recall the unique sounds of the beach breeze with it's rhythmic musical beauty. 

Feel the Sand, Breeze, Aroma, and Warmth

Now turn your attention to the felt sense of the sand. Notice the temperature of the sand and how the sand feels as you take a step and then another.

Now allow yourself to feel the ocean breeze. There's a special sensation to the breeze and it's soothing magic.

Allow your awareness to sense that special ocean aroma. 

Breathe in and allow the full experience to calm mind and body...

Experience the Ocean Meditation Now

Let's begin now by activating the, "Ocean Meditation" video and then allow your mind to drift into that special place of calm and peace.

Direct YouTube Link: https://youtu.be/OM9YGNbCzyY

If you enjoy the video, please sign into your Gmail account and click the "Thumbs Up" icon. You have to be signed into a Google service to rate videos on YouTube.

For more calming videos and audios, visit our "Mind Over Stress" podcast site at http://MindOverStress.com and our Stress Solutions, LLC site at http://www.EFT-MD.com.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | 

Create a Moment of Calm and Peace

In this video you'll be led through a short 2 minute 34 second breath and intention meditation to create a calm and peaceful state of mind and body. You can apply this meditation periodically throughout the day to enhance emotional and physical well-being.

For other Stress Mastery videos, visit us at http://www.EFT-MD.com.

Blessings,

Steve Carter

Stress Solutions, LLC | http://www.EFT-MD.com | http://StressMastery.blogspot.com

How to Solve the Big Meditation Problem

There are thousands of scientific research studies validating the benefits meditation can have on physical, emotional, and mental well-being. 

We all know we should be meditating, but life happens. Despite our best intentions, the actual doing gets hijacked by busy mornings, crying children, and hectic schedules. After missing one day and then another, our resolve dissolves and our meditation practice stops entirely.

There's an App for That

To paraphrase a term associated with cell phones and computers, "there's an app for that". In this case, "app" stands for applying Passive Breath Meditation (PBM) during your busy day. 

PBM allows you to solve the "No time for meditation" problem is a simple, elegant way that will have you back on the meditation wagon for good. Your Body - Mind - Spirit will say, "Thank you" in many beautiful, well-being enhancing ways.

Here's the 5-minute micro-training video.

                           Link: https://youtu.be/xmWwI0PunNg


Blessings and light,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com 

P.S. To be notified of other upcoming holistic health, stress mastery, and emotional well-being webinars and videos, visit http://www.eft-md.com/contact-us.html and look on the lower right of the page for the "Join Our Energy and Holistic Healing Family" sign-up.

A Simple Way to a Calm Mind

There are countless ways to calm the mind. One challenge with many methods relates to the need to remove yourself mentally and physically from your day-to-day activities and sit quietly as you focus on a sound, an object, or your thoughts. 

What if there is an alternative to sitting for extended periods of time? Can you easily incorporate a simple mindful meditation practice into daily activities that take just one or two minutes and still provide hours of benefits? The good news is you can do that easily.

The Simple Steps

Begin by choosing an activity you normally do with little conscious attention. Activities such as brushing your teeth, shaving, walking, or eating all are perfect candidates. 

Before beginning your activity, stop for a moment and take two comfortable breaths. Feel the air enter the nostrils and attend to any physical sensations in your body. Notice if you're breathing into your upper chest, the middle chest, or deep from the diaphragm.  Change nothing; simply notice.

Turn your attention toward the activity. If, for example, you're brushing your teeth, slow down and pick up the toothbrush. Feel the sensations in your hand as you pick it up. Look at the toothbrush; really look at it and notice any writing, the color, the bristles, and it's overall shape. Just notice the individual parts of the toothbrush and then open your focus and notice the whole toothbrush as you're holding it.

Turn your awareness to the tube of toothpaste. Look at the tube with fresh eyes. Notice any writing, colors, the size, and how it feels in your hand. Notice it's weight and shape. Slowly unscrew the cap and squeeze toothpaste onto the toothbrush. Do this slowly and watch without judgment. 

As you slowly bring the toothbrush to your mouth, notice the physical sensations as you open your mouth. Where do you begin brushing? Notice without judgment. 

Give your attention to the physical sensations of brushing. Notice any sensations in your face, neck, chest, back, hands, arms, and shoulders. Simply notice.

When you are done, watch the water rinse off the toothbrush, replace the toothbrush to it's normal resting place, and replace the cap onto the toothpaste.

Stand up straight, take two more comfortable breaths, and scan your body. Notice your sense of calmness, presence, and peace. Take a final comfortable breath and go about your day.

Two Minutes of Mindful Attention Can Bring Hours of Benefits

The one to two minutes you dedicated to mindfully attending to brushing your teeth will result in biochemical, mental, and emotional benefits that can last for hours. 

You can throughout your day repeat this same mind-calming process with other activities that are normally on autopilot.

Congratulations! You are now a mindfulness meditation practitioner. 

With love and blessings,

Steve Carter

Stress Solutions, LLC

www.EFT-MD.com

P.S. To ensure you never miss a post, join our Stress Mastery community by simply entering your email address in the "Follow by Email" box on the right. No spam; no sharing.

Escape the Trap of Meditation Spiritual Bypassing

One common trap that can block you from experiencing optimum meditation benefits is a behavior called Spiritual Bypassing.

Spiritual Bypassing

Spiritual Bypassing occurs when we use spiritual practices such as meditation to avoid uncomfortable emotions and problems. Rather than deal directly with difficult feelings or situations, we avoid them using meditation as a diversion.

How to Escape the Trap

First, recognize that virtually every one of us has fallen into the trap of Spiritual Bypassing at one time or another. We use meditation as a form of medication to try and dull or avoid painful thoughts and uncomfortable emotions.

Second, give voice to what is. Acknowledge you are dealing with a difficult situation. Bring the problem to awareness before entering into formal meditation. 

Sit with the problem and notice what thoughts and sensations arise. Simply allow any body sensations to emerge, peak, and dissolve in a nonjudgmental way. As you “watch” the thoughts and sensations, they will dissolve.

Entering into Your Formal Meditation Practice

Once the emotional storm has subsided, set the intention to be open to whatever insights and guidance may arise during your formal meditation practice.

Enter into the formal meditation session with no urgency or expectation that “the answer” to your problem will emerge. It may, or it may not. No matter.

Deal With the Problem

After your formal meditation session, deal with whatever situation you have labeled as, “the problem”. 

If insights or ideas about how to resolve it arose during meditation, great. If not, calmly move forward toward resolving the situation in a way that honors you and anyone else associated with the situation.

Additional Tips

For additional tips on dealing with stress using Emotional Freedom Techniques and Mindful Awareness, visit us at www.EFT-MD.com.

Note: To ensure you never miss a post, enter your email address in the "Follow by Email" box on the right.

Steve

Stephen Carter Stress Solutions, LLC p: 804-677-6772 | e:CarterMethod@gmail.com | w: http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog along with any statement or statements made in any podcast, audio, or video associated with this site are for informational purposes only. This and all other written posts and statements in any audio or video recording associated with this blog, Stress Solutions, LLC, or Stephen Carter are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting, audio or video recording linked to this website or associated in any way with this website, with Stephen Carter, or with Stress Solutions, LLC does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, emotional, or physical conditions.

Can Stress Affect Good Gut Bacteria? Ask a Squirrel!

Researchers have discovered a link between low stress and percentage of beneficial communities of micro-organisms in the gut and other regions of the body1.

While this study was conducted using red squirrels living in the wild, the same relationship between low stress and beneficial micro-organisms (e.g., good gut bacteria) in humans is probable.

Study findings show a direct inverse relationship between stress and the type of micro-organisms present. High stress increased the non-beneficial micro-organisms, while low stress correlated with a higher percentage of good micro-organisms.

Implications for Humans

What implications does this have for humans? Obviously, we know based on thousands of studies that chronic high stress is typically harmful for health. Our physical, mental, and emotional well-being suffer when a chronic high-stress environment is experienced.

Options for People

So what do we do? Research shows meditation and other stress lowering practices have proven to be beneficial for enhancing health and emotional well-being.

If - as this study suggests - high stress is associated with a less than beneficial balance between good and bad micro-organisms in the gut, exploring the use of a high-quality probiotic may be beneficial if stress is a problem for you. As always, consult your physician before taking any supplements, over-the-counter, or prescription medications.

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Link between stress, unhealthy microbiomes discovered: http://bit.ly/1ZPBO1m

Journal reference

1. Mason R. Stothart, Colleen B. Bobbie, Albrecht I. Schulte-Hostedde, Rudy Boonstra, Rupert Palme, Nadia C. S. Mykytczuk, Amy E. M. Newman. Stress and the microbiome: linking glucocorticoids to bacterial community dynamics in wild red squirrels. Biology Letters, January 2015 DOI: 10.1098/rsbl.2015.0875

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog along with any statement or statements made in any podcast, audio, or video associated with this site are for informational purposes only. This and all other written posts and statements in any audio or video recording associated with this blog, Stress Solutions, LLC, or Stephen Carter are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting, audio or video recording linked to this website or associated in any way with this website, with Stephen Carter, or with Stress Solutions, LLC does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, emotional, or physical conditions.