Breath and Stillness Matter
Breath and Stillness Part Four: Putting it all Together
In order to create a Breath and Stillness program that works for you, consider trying out a short practice in each different area of Breath and Stillness. Also, explore beyond this because as I mentioned there are endless ways to practice breathwork, relaxation and meditation.
The practices that I choose to include in Breath and Stillness Part Three are practices that are adaptable for everyone. They are also more internally or objective observation focused as those are the practices that I personally find to be the most effective, enjoyable and with which I have incredible experiences. You may discover that you absolutely love focusing on chants or visualizations or a regulated breathwork practice. If so, please feel free to reach out to me for resources and suggestions in those areas!
After you have taken time to experience some practices in each area, choose one to focus on consistently for a period of time. Then, after that period of time decide whether or not it truly works for you. If not, don’t stop-just shift to a different style of practice. You will eventually find a practice that resonates with you and that you feel incredible benefit from with amazingly positive outcomes.
Often, it is resistance in the mind to something new and it is challenged to keep going and adapt. That said, whatever you are doing, find the joy in it and celebrate what works for you.
Something that is challenging to stick to can still be loved, celebrated and enjoyed.
Bonus Tips for You
- Placing attention on an anchor, like the sensation of breath, helps bring your focus back when your mind wanders. Since your breathing is a constant, your breath naturally is a great anchor or physical and mental reminder. While you meditate, distractions may arise externally or internally. If you notice your mind has wandered, simply bring attention back on your breath and begin again.
- Stretching for Expansive Breath
Stretching, releasing the body and releasing tight muscles helps because breathing is a movement in the body that is facilitated by other body parts—parts that can become tight, restricted or stuck. Our ability to breathe expansively is impacted by how fluidly and well each of these parts move. So, try a few suggestions listed below:
- Release your abdomen area:
You can do this seated or standing: Let your entire belly relax. You may see and feel your abdomen moving outward. Try this a few times.
Open and lengthen your chest and shoulder area:
Recline on stacked pillows so your upper back is raised but your ribcage can still lower to the floor. Reach your arms out to the sides, trying to bring backs of your hands to the floor while keeping your elbows bent slightly. If this feels okay, slowly externally rotate the arms, so your elbows move up toward the ceiling and the thumbs point toward the floor by turning them backwards. Then, move your arms along the floor toward your head, and then back down toward your hips. Do this movement about 10 times.
- Stretch your torso and side body:
Place your hands on the back of a chair, counter, desktop, or wall. Keeping your hands in place, walk backward to lower your chest toward the floor. (Perpendicular to the floor, so that your body makes an L shape) your feet are pelvis width pointing forward and hips are just behind your ankles. Feel a nice stretch.
- Release your abdomen area:
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- Find Breath and Stillness audio practices for you in Breath and Stillness Parts 1 – 4