As this is month six of our mindfulness adventure, it might help to recap on some of the basics.

I know I have spoken a lot about our breath because for me, breath is one of the key points of our mindfulness practice. Why? Well, our breath is a very powerful tool. Apart from the simple fact that we couldn’t live without it, it can also help us to return to a calm state when stressed and it can help us become more energetic when we’re feeling lethargic.

I was teaching primary school children about this recently when I was once again struck by the notion that in third class they are learning a skill that most adults do not possess. How wonderful is that for a nine-year-old child? Mindfulness is a practice I believe to be more than worthy of teaching our children as part of their curriculum, so they can learn from an early age how to manage their emotions and be more resilient, happier young people and adults. One little girl came up to me afterwards and said “Thank you so much for teaching me that.” It’s so simple, yet incredibly powerful.

Tuning into our breath can serve as a gentle antidote to our natural tendency to want to be in control of everything

When we’re practicing mindfulness, we’re deliberately placing our attention – wholly, non-judgmentally and with acceptance – on the here and now, on this moment, this moment which holds our life. Yesterday has passed and our life of tomorrow has yet to unfold so, right now, in this very moment, all precious life is held.

Also in this moment is our breath. Our breath only exists in the now. We cannot take a breath for five minutes ago. We cannot take a breath for tomorrow or next week. We can only take a breath for now, so by focusing on our breath we can remain fully present in all the preciousness of our life as it unfolds moment by moment.

Truly feeling

Secondly, there is an interesting way in which the breath does not need us to make it happen. It happens of its own accord, so tuning into our breath can serve as a gentle antidote to our natural tendency to want to be in control of everything. If we think about it, something at our very core, something that is sustaining us, depends very little on who we are or what we want to achieve – the breath breathes itself, without our say-so.

Thirdly, the breath can be a very accurate indicator of how you are truly feeling. If you can notice when the breath is short or long, shallow or deep, rough or smooth, you can begin to take the required action for self-care.

Finally, the breath provides a constant unwavering point for your attention so that you can perceive more clearly when your mind has wandered and then you can gently return your attention to your breath.

Take a mindful stretch

This exercise can be done as you sit in a chair at home or in your office, in your car when stuck in traffic or out in the tractor or jeep. (When behind the wheel, please make sure you’re stationary throughout the practice.)

Sit tall towards the front of your seat with your left hand firmly holding the side edge of the seat for stability. Lift the right arm up and stretch it towards the ceiling. Keeping this arm outstretched, lean your entire upper body to the left and hold for the count of ten. Change hands and repeat. This simple exercise helps aid breathing, stretches the rib cage and lengthens the sides of your body.

Keeping it simple

This is a really simple, yet helpful exercise to induce feelings of calmness and overall wellbeing. Gift yourself a few quiet moments in your day to try this out. You can easily do it laying down or sitting up. I promise that if you try this for a few nights as you are drifting off to sleep, you will feel much better rested when you awaken.

Close your eyes and gently place one hand on your tummy, one hand on your chest and bring your attention to your breath. Your mind might still be very busy, so be patient and kind to yourself.

We’re not trying to rid all thoughts from our mind: no matter what thoughts come into our mind, we are just going to try observe them, as if they were clouds in a sky gently passing by. We will try not to follow them, but if you do find your mind following your thoughts and taking you away from your breath, just gently bring your attention back to the feeling of your breath or the feeling of your tummy rising as you breathe in and falling back towards your spine as you breathe out.

Something to ponder

Our breath is something we take for granted, despite the fact that we cannot live without it. We can live without food for a number of weeks, without water for a number of days, but we cannot live without our breath for more than three minutes. In essence, the breath really is life. Amazingly too, the breath is a powerful tool that can help us more effectively deal with strong emotions, which can have a tendency to cloud our ability to respond skilfully to any given situation.

Imagine a tree during a storm. If you look at the top of it, you may come to the conclusion that the tree can be blown away or that the branches can be broken at any time, but if you direct your attention to the trunk of the tree and become aware that the tree is deeply rooted in the soil, then you see the solidity of the tree.

Now, imagine that your mind is the top of the tree, wavering and unsteady in the stormy weather. Do not dwell there during the storm: bring your mind down to the trunk. Your tummy is the trunk, so keep your attention there and practice mindful, deep breathing until the strong emotion passes and you feel better able to respond to the situation.

When you have survived one emotion, you know that the next time a strong emotion arises, you will survive again. It is important to practice deep, mindful breathing every day, so that it becomes second nature to you, as does the deep stillness and peace that accompanies it. Then, you can stand calmly amid the madness that is happening around you and be fully aware that nothing is happening to you.

For more practical mindfulness exercises, visit Catherine Callaghan Yoga on YouTube.

For information on Catherine’s yoga and mindfulness classes for women, men and children in the Carlow/Wexford region, visit Yoga With Catherine Callaghan on Facebook.

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