Health & Mental Wellness

Exercise

The Mindful Moment: Deep Breathing Exercise

Time: 5-10 minutes

Things you will need: A quiet space, a journal, and a pen (optional)

  1. Find a Quiet Space: Sit or stand comfortably in a quiet place where you won’t be disturbed. Gently close your eyes to minimize distractions and tune into your inner world.
  2. Deep Breathing: Take a deep breath through your nose, allowing your abdomen to expand. Hold it for a moment, and then slowly exhale through your mouth. Repeat this for three deep breaths.
  3. Body Scan: Starting from your head and moving down to your toes, softly focus on each part of your body and observe any tension or sensations you may feel. Acknowledge them without judgment, allowing relaxation to flow to each area as you release stress.
  4. Set an Intention: Silently or aloud, state a simple intention for your well-being, such as “I invite peace into my mind” or “I embrace gratitude in my heart.”
  5. Visualize Connection: Picture a warm, glowing light radiating from within you. With each breath, imagine this light expanding and enveloping you, connecting you to the greater universe and all living beings. Allow yourself to stay in this tranquil space for a few moments. If your mind wanders, worry not. Just gently bring your focus back to your breath or your intention.
  6. Gradual Return: When you’re ready, slowly bring your awareness back to the present. Wiggle your fingers and toes, open your eyes, and take a moment before getting back to your day.
  7. Reflection: Pause to assess your current emotions. Consider journaling about the experience or recording any insights that arose during the exercise.