I originally intended to write today’s post for the #AtoZChallenge yesterday and schedule it for this morning, but somehow I didn’t get down to writing it at all. I hadn’t even decided on a topic yet, although several floated through my mind. Eventually, I decided to continue with the self-care theme. B is for “breathe”.
Deep breathing is often hard for people at the best of times. It can be a real challenge if you’re anxious. That’s why you may benefit from breathing exercises while you’re calm. Then you will train your body to breathe properly, so that it comes more naturally when you’re stressed.
That being said, the first step to learning to breathe deeply into your belly is to be aware of your breathing. You can use meditation for this.
Beginner’s guided meditations often focus on being aware of your breathing without the need to change anything about it. You will learn to notice each inhale and exhale without judgment.
Once you are aware of your breathing, you can learn to control your breathing more consciously. Often, it is recommended that you take a long, but not too long, inbreath through your nose. Then you are advised to hold your breath for a few seconds and then do a long outbreath through your mouth.
Another common meditation practice is the body scan. This allows you to feel each sensation in your body systematically without judgment. Start by feeling your toes, feet and ankles. Then gradually move up through your legs, lower abdomen, upper abdomen and chest, hands and arms, shoulders, neck and finally your head. Most body scan meditations have you check in with your mental processes at the end. Remember, this is a check-in. You don’t need to change anything.
You can add other aspects of meditation to your practice, such as mantras or visualizations. I like to use affirmations as mantras. I also love visualizations, such as visualizing the colors of the rainbow.
There are tons of good meditation apps out there that offer guided meditations and often a timer to practise on your own. I have tried a few and must say my favorite is Insight Timer. This app has thousands of guided meditations by a variety of teachers. Most guided meditations are free. The premium plan offers additional content, such as courses. Right now, the app has a specific category called For Uncertain Times that’s geared towards coping with the COVID-19 crisis.
Insight Timer does sound good.
Body scan meditation is my favourite form of mediation.
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Thanks for commenting. Yes, body scans can be quite helpful but I find I’m not good at being non-judgmental yet.
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I used to meditate with an app called Petit Bambou, Little Bamboo in English. It’s in French, but a lot of their program is free and it’s a great way to start relaxing. I guess a lot of apps are available, in a lot of languages. Breathing right now can be so tricky for people, even the healthy one.
Quilting Patchwork & Appliqué
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I agree with you. I am so happy you found an app that works for you. Insight Timer is primarily in English, but it has meditations in Dutch at least too. You can set your language preferences and I have both English and Dutch selected. Thanks for commentinng.
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thanks for the app recommendation I hadnt heard of that one will give it a try! xoxo
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It is really good and like I said, you don’t need the premium plan for most guided meditations (I don’t have it either).
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I downloaded it and I am really liking it. I also recommended it to Eileen
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Deep breathing really can help heal the soul from the inside.
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Yes it can. Thanks so much for stopping by.
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Must give this a go x
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Yeah it’s definitely worth it. ☺️
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