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Mindfulness mini course - day two

Lili Sinclair-Williams

Yesterday we covered what Mindfulness is and why it is so brilliant to practice in your daily life. It all sounds pretty good right?

Today, we are going to start gently with a breathing exercise.

Find yourself somewhere comfortable to sit, it doesn’t matter if it is a chair or a sofa or even the floor. Once you are comfortable, gently rest your hands on your tummy and close your eyes.

Begin by taking a slow, intentional breath in for four counts through your nose, then breathe out again through your mouth, counting to four again as you do. Notice as your breathe deeply into your stomach how you can feel it rise and fall.

As you breathe, notice how the breath feels as it flows into your body. Any sensations it brings, relaxation, tingling, you may even feel a little discomfort if you are not used to breathing this way. That is fine, there is no right or wrong way of doing this.

It is important to note that as you do this, you may notice your mind begin to wander… that is completely normal. When it does, gently guide your attention back to the breath.

Thoughts will come and go through this process, again that is entirely normal. Mindfulness is not about clearing the head of thoughts or making them go away, it is about seeing the thoughts as mental events, events that you can acknowledge in the moment then move on.

So just allow yourself this time today, whether it is for five minutes, ten minutes or half an hour! Whatever your schedule allows for you. Bring all of your attention to your breath, the rise and fall of your stomach, counting in for four and out for four.

It may feel a little strange at first, but persist and keep going. Train your mind to be present and in the moment.

Tomorrow we will go into becoming more present and why being present is so valuable. Sign up to our mailing list using the form below to receive it direct to your inbox.

Until then, have a wonderful day!

Lili and the team x


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