Mindful breathing meditation guides the mind into a state of tranquility.
Today, I share with you an experience of a 15-minute guided mindful breathing meditation which you can buy for $10 via Stripe. You can find samples here.
How It Works
There have been plenty of studies about deep breathing, and I think that mindful breathing meditation really helps slow down your heart beat.
This is why mindful breathing can be so effective for calming your mind and body.
Breathing mindfully slows down our breath rate which tells the brain that you are safe and can relax.
When performed correctly and with a relaxed state of mind, this triggers the parasympathetic nervous system, resulting in a decrease in the production of stress hormones like cortisol and then a lowering of our heart rate and blood pressure.
Done consistently, this can eventually reduce stress/anxiety over the long term.
Research has also shown that mindful breathing can enhance cognitive functions, attention and emotional regulation.
By practising the practice of regular mindful breathing you are literally training your brain to be able to handle stress, and this means that mind patterning and emotional health patterns can shift and change for the better.
Crafting Your Personalized Practice
If you want to create a personalized mindful breathing practice, consider what works best for you.
Guided meditations are helpful at the beginning, but most of us are better off developing our practice so that we can adapt it more specifically to our individual needs.
Basically, find a time and place where you will be undisturbed during the meditation phase.
Either the morning before you start your day, on a lunch hour or the evening before going to sleep.
Daily practice becomes more achievable if you practice around the same time every day and it helps in building a habit of practice.
Get comfortable in a seated or lying position, where you can relax without falling asleep.
Close your eyes and breathe deeply a few times, concentrating on the feeling of the air going in and out of your body. Slowly transition to regular breathing and continue to focus on the breath.
Every time your mind wanders, notice the thoughts and very gently bring it back to the breath without judging yourself. This will, over time, help to improve your ability to concentrate and maintain a general awareness of where your mind is.
Play around with a few techniques and durations to see what works best for you. You may have an affinity for shorter meditations again – or longer, deeper meditations.
Ideally, you want to get the practice to a point where it is something sustainable that you can really do again and again.
The Transformative Benefits of Mindful Breathing
Consistent practice can result in deep changes in your body, mind and emotions.
Breathing mindfully improves respiration, immune function, and symptoms of chronic pain and illness.
It promotes excellent overall physical wellness and health, via prompt relaxation, without the stress.
Mindfulness is the process of paying attention to what you are doing in the present moment in a way that is non-judgmental and is be beneficial for reducing negative mood, anxiety or improving clarity during breathing exercises.
It may also strengthen mental facilities such as attention and concentration and emotional fortitude.
On top of all that, mindfulness of breathing can complement your spiritual practice.
This can help you create a sense of inner peace and harmonize while connecting with the different parts of yourself, your inner feelings and the different energies that are moving through you and through your life.
More Guided Meditations From Spiritual Whirlwinds
I’m Bulgarea Candin Stefan and I have started Spiritual Whirlwinds to pass my learnings from my spiritual journey. Spiritualwhirlwinds.com provides a space of spiritual awakening with guided meditations, e-books, mantras, and pendulum readings.