By Denise Everheart
Being in the present moment is where life happens! Use these insights and breathing exercises for a more effortless mindfulness experience.
How do breathing and mindfulness connect to each other? How can we live more fully in the present moment? Here are some great insights and breathwork tools for your mindfulness journey!
Mindfulness in a nutshell
/ˈmīn(d)f(ə)lnəs/
noun
1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.
Sounds amazing, right!?! But what does that look like, being mindful- for real? The first definition sounds like a natural state of being, while the second sounds more like a mindfulness practice. Either way, let’s imagine for a moment what being mindful looks like…
Storytime
Once upon a time, on the other side of the world, there lived a Saint who lived a simple life. This Saint lived in the forest, away from the distractions of normal life. In spite of living in seclusion, this Saint was well known and sought after for her wise counsel. Word of this Saint had even reached the Queen of this land. After hearing again and again how amazing this Saint was, the Queen decided to travel and also seek this Saint’s wise counsel.
But when the Queen arrived she had second thoughts and decided she wanted some proof of this Saint’s greatness. So she watched the saint from a bit of a distance. The Saint chopped some wood, made a fire, brewed some herbal tea, and other ordinary activities. The Queen couldn’t see anything especially wise or amazing about the Saint but decided to watch her again the next day. By the third day, the Queen was convinced that there was nothing special about this Saint and confronted her directly.
When the Queen asked why the Saint had such an amazing reputation when clearly she was quite ordinary doing very ordinary things that even the Queen could do! The Saint answered thoughtfully, “Ahhh, but when I chop wood, I only chop wood. And when I make a fire, I only make a fire. The same is true whether I am drinking a cup of herbal tea or in any activity. But you, dear Queen, are engaged in constant thinking about everything but what you are doing.”
Why does mindfulness seem so hard to master?
If you think you have too many thoughts to master mindfulness, you’re not the only one! The interest in mindfulness has grown exponentially in recent years, but also the number of those who tried mindfulness techniques and gave up the quest due to too many unwanted thoughts.
The mind can sometimes seem like a thought machine rather than an observation deck. Why is this? The mind has many natural tendencies, to no fault of your own. There are two tendencies directly connected to mindfulness.
First, the mind naturally vacillates between the past and the future. We regret our past actions or we worry about some future moment. Sometimes we are stuck with reliving a past memory or in a fantasy about the future. Not convinced? Try this quick mindfulness exercise. Sit with your eyes closed and let your mind think about whatever comes. Watch your thoughts and label them either past, present, or future and place them in imaginary baskets for each. You can try it now.
How many thoughts were about the present moment?
Second, what we resist will persist. In other words, trying to push away thoughts in order to be more mindful doesn’t work. On the level of the mind, effortlessness is key. For example, if I tell you to not think of a blue monkey, no matter what- don’t think of a blue monkey! What comes into your mind? A blue monkey! Just like with this, putting too much effort into being mindful also doesn’t work.
Practice vs Benefit
Going back to mindfulness in a nutshell definition, there is a clue to attaining more mindfulness- acceptance. “While calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.” The moment we accept what is, that moment is a moment that is filled with awareness. When we accept our feelings, thoughts, and physical sensations then we are in the present moment. This is a worthwhile practice!
It is what it is!
But what if we could experience mindfulness as a benefit, something along the lines of the first definition- a state of being conscious, naturally? Sounds delightfully effortless, doesn’t it?
Breath and the present moment
What else is in the present moment? The breath! Just the simple act of a deep breath can bring a state of more mindfulness. In fact, the breath may be the biggest secret to increasing awareness. Unsure? Try this! Bring your attention to your breath, and only your breath. Now see if you can entertain some thoughts about the future, but keep your attention fully with your breath. Go ahead, try it. Couldn’t think of the future, could you?!?
Breathing exercises for mindfulness
Here’s how to do 4 breathing exercises that use conscious breathing in specific ways that are great mindfulness techniques starting with the easiest to the most powerful:
Straw breath can be done by anyone, anywhere, anytime. Even with eyes open, this breathing technique increases mindfulness in the moment. Inhale through the nose and exhale through the mouth with pursed lips, as if you are breathing out an invisible straw. For more about straw breathing read here.
Belly breathing or diaphragmatic breathing is also very easy to practice. Typically you need to lay down on your back to this type of mindful breathing. Place your left hand on your belly. Place your right hand on your chest. Breathe in deeply through the nose letting the belly rise as you breathe. Your right hand and chest should not rise. Exhale slowly letting your belly deflate naturally. Continue this deep breathing exercise for 3-5 minutes.
Alternate nostril breathing is an excellent mindful breathing exercise to bring you into the present moment. Sit comfortably, with eyes closed and spine straight. Place your left hand on your left knee with the palm facing the sky. Using your right hand, lightly place the tip of your index finger and middle finger in between the eyebrows. Breathe in and exhale. Now block the right nostril with your thumb on the outside of the nose, breathe in on the left side. Block the left nostril with your ring finger and pinky and exhale on the right side. Continue switching back and forth for 1 to 3 minutes. For more information and video click here.
Bee breath is a very powerful breathing technique for mindfulness. Sit with a straight spine with your eyes closed. Place your index fingers on the cartilage flap between your jaw and ear. Take a deep breath in and as you breathe out, gently press the cartilage while making a loud humming sound like a bee. You can keep the cartilage pressed or press it in and out with your fingers as you hum. Breathe in again and continue the same pattern for 6-7 rounds. For more information and video click here.
Beyond Breath and Beyond Mindfulness
What is beyond mindfulness? Is there such a thing? Mindfulness is an inner journey that is just the beginning! And a breathing exercise can only take you so far. To explore further you will need a more powerful means- SKY Breath Meditation.
SKY Breath Meditation is more than a breathing technique, it is an all-encompassing breathing practice that gives you an ever-increasing natural state of mindfulness, a state of being FULLY conscious!
SKY opens the door to deep meditation and gives you a wide range of benefits including, but not limited to: less stress, anxiety, and depression, healthier blood pressure, better immunity, deeper sleep, enhanced optimism, and increased joy.
And what is Beyond Breath? Beyond Breath is a free breath and meditation online session that gives you a glimpse of SKY Breath Meditation. A trained instructor will teach you a breathing exercise (not listed above) and lead a wonderful guided meditation. Already know that SKY is what you’re looking for? Click here to sign up for your SKY Breath Meditation workshop.
Either way, don’t miss this opportunity to take your breathing exercises mindfulness journey effortlessly to the next level!
Denise Everheart is a freelance writer, breath meditation coach, party planner, and recipe designer. Follow her @everheartstudio4meditation and @celeplateyourlife on Instagram.
