Chase Happiness

Young woman taking a deep breath hiking and going camping in nature. Person with backpack walking in the forest

Just breathe – a simple anytime calming mindfulness practice

Feel the benefit of mindfulness for yourself! This practice is short, sweet, requires no equipment, and it’s available to you anytime you need it.

Find a place where you can be undisturbed for a few minutes. Maybe this is early in the day before anyone else in your house is awake, or later after the house is quiet. Maybe you find a bench outside on a lunch break or even just sit alone in a car. This practice highlights the idea of setting and intention and having a container. Then intention is your decision on what you are going to do and why, for example, you may set an intention to practice for 5 minutes for the purpose of releasing stress. The container is where we decide that the practice is done and then we can reflect on the practice. In this case, at the end of 5 minutes we stop, we have achieved our goal and now it’s time to move on with our day.Here are the steps for this practice:

  1. Set a timer on your phone, Alexa or other device. If you are new to breath practice, try for 3 to 5 minutes to start. Setting your intention is important, so decide what you are intending to do. As simple as it seems, breath practice asks for patience to build stamina and skill
  2. Sit in a way that is comfortable for you – no requirements for crossing legs or sitting on the floor. You can also do this standing up or laying down if you prefer.
  3. Gently gaze at a point on the ground a short distance in front of you or close your eyes if you feel safe to do so
  4. Begin to notice the rise and fall of your breath in your body. This may be in your chest, in your belly, or wherever your attention lands. Just feel the rise and fall, no need to control or direct your breath
  5. Visualize a warmth or light around your heart and continue to notice your breath
  6. When your timer ends, release the practice. This is the container for your practice, you have achieved your goal for this practice. Take a moment to reflect on how you feel now.

This simple lovely practice can serve you for the rest of your life! Many historical figures who are synonymous with meditation simply breathe.

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