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Day 1

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Guest Andrea

As I breath in I feel it in my stomach and focus there and As I breath out I notice the back of my nose more. 

I find it relaxes me. 

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That is a great practice Andrea. I find that focusing on where I feel the breath is very relaxing too. It helps me to count my breath too, and if I exhale longer than I inhale, I find that it helps me relax more. 

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Q.) How does it feel to put your full attention on one breath? 

Strangely unusual, as my mind usually is running the show with what's next on the agenda, etc. To stop and focus full attention on the breath felt like a huge relief. 

Q.) How does this practice impact your state of mind?

It relaxes my mind/body and brings me to the present moment
 

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This is my DAY 1 of 100 days mindfulness practice...

I felt calm and relaxed after focusing on my breath..... It was a rejuvenating experience and I felt lame for not focussing on my breath til now.... Exhaling through mouth made me more relaxing with a cross legged position.... I hope I wil complete the 100 day challenge successfully without a break!...

Thanks to Mindfulness and its team for enlightening my life in a beautiful way... Thanks!

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Hello @Jhansi! Thank you for sharing your day 1 reflections with us.

It is always remarkable when we get that feeling, 'how have I only just figured this out now?!' I say that in relation to discovering the power of breath awareness. No need to feel negative about it though - you are here now!

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On 6/24/2020 at 7:14 PM, Jhansi said:

This is my DAY 1 of 100 days mindfulness practice...

I felt calm and relaxed after focusing on my breath..... It was a rejuvenating experience and I felt lame for not focussing on my breath til now.... Exhaling through mouth made me more relaxing with a cross legged position.... I hope I wil complete the 100 day challenge successfully without a break!...

Thanks to Mindfulness and its team for enlightening my life in a beautiful way... Thanks!

Thank you for sharing your experiences. It is nice to share and learn together. I look forward to more postings. 

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Day one a great start and good exercise for me as I really struggle breathing from the abdominal area. I’m alway high in my chest which I know is why I’m tense and have jaw issues and back problems si I really need to work on this any tips.?

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11 hours ago, Muchtoomuch said:

Day one a great start and good exercise for me as I really struggle breathing from the abdominal area. I’m alway high in my chest which I know is why I’m tense and have jaw issues and back problems si I really need to work on this any tips.?

I can definitely relate to that feeling that my breath was 'high up'. Before I really got into mindfulness and meditation, it almost seemed impossible to breathe deep. I would focus on learning more about and practicing diaphragmatic breathing. Here is a resource that might help:

https://mindfulnessexercises.com/power-belly-breathing/ 

If diaphragmatic breathing is new to you, it's often easiest to practice it while lying on your back. One hand on the belly, one on the chest, and then take your time to see if you can let most movement be in the stomach. Be patient; training and engaging the diaphragm can take time 🙂
 

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Q.) How does it feel to put your full attention on one breath? It feels very focused, very present.

Q.) How does this practice impact your state of mind? For me, it's calming, which I LOVE!!

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@Muchtoomuch

I have been meditating and practicing yoga for years, and I still have some difficulty with deep belly breathing.  I have a hard time softening around my belly which results in a feeling of tightness or restriction.  It is something I continue to be aware of.

That said, I have recently learned that it isn’t accessible to breathe deeply for everyone.  Trauma can be a reason why. As such,  I have explored  softer styles of breathing, particularly during mindful meditation, that far better suit me.  
 

Joseph Goldstein gives a wonderful cue to breathe softly, as opposed to deeply, which for me at times feels too fast, forceful, or pressure-driven.  My awareness of breath has improved as I allow myself to breathe softly and feel it where it lands in this way- which is often in the rise and fall of my chest but not in a tense way.  I can feel my shoulders and upper back relax when I concentrate on the softer inhale and exhale.
I hope this is helpful to you.

Be well-

Rachel 

 

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exhaling out from the mouth switches us from the central nervous system into the parasympathetic nervous system..i.e. from flight mode to a more relaxed state... plus a friend shared an article recently that exhaling out from the mouth is supposed to help with combating covid19...

"The reason is that your nasal cavities produce the molecule nitric oxide, which chemists abbreviate NO, that increases blood flow through the lungs and boosts oxygen levels in the blood.

Breathing in through the nose delivers NO directly into the lungs, where it helps fight coronavirus infection by blocking the replication of the coronavirus in the lungs. But many people who exercise or engage in yoga also receive the benefits of inhaling through the nose instead of the mouth. The higher oxygen saturation of the blood can make one feel more refreshed and provides greater endurance."

https://www.oregonlive.com/coronavirus/2020/06/the-science-behind-why-this-is-the-safest-way-to-breathe-to-avoid-coronavirus.html

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I found myself getting distracted a lot and had to pull myself back to my breath. I noticed my face and jaw were not relaxed at all at first and that focusing on my breath released the tension there. 

I noticed that my state of mind was calm as long as I was mindful of my breath. Otherwise it was racing from one thought to the next. 

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23 hours ago, Arti Chhabra said:

It is indeed a big relief ...when I inhale and exhale it is very relaxing and it immediately brings me back to the present moment 

Thanks for sharing Arti! This is such a great reminder. We often think that presence, peace, and relaxation is so far from reach, but more often than we might realize it can be achieved in a single mindful breath.

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On 7/25/2020 at 8:13 PM, Bhadass said:

I found myself getting distracted a lot and had to pull myself back to my breath. I noticed my face and jaw were not relaxed at all at first and that focusing on my breath released the tension there. 

I noticed that my state of mind was calm as long as I was mindful of my breath. Otherwise it was racing from one thought to the next. 

you could try the bhramari pranayam which is the bee breath... when you hum on the exhalation it really helps when the mind is bouncing all over the place, and is very soothing...check it out and see if it helps :)

 

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