Sleep Rituals by Jennifer Williamson

Author:Jennifer Williamson
Language: eng
Format: epub
Publisher: Adams Media

CHAPTER 6

MINDFUL BREATHING EXERCISES

One of the most promising strategies for calming down is also one of the simplest self-care practices: intentional breath. It is the portal to the moment lived in heightened awareness and a trustworthy companion for peaceful sleep. While fast, shallow breathing signals stress, slow, deep breathing sends a clear message that you are safe to relax—and your physiology adjusts accordingly. Each deep breath anchors you in the here and now, slows heart rate and blood pressure, melts tension and worry, and is an essential gift to your whole system. Bask in the spacious clarity that ensues because sleep naturally follows too.

Use the rituals in this chapter to free yourself from rumination and reconnect with the ancient peace you carry in your heart. To sink further into bliss, keep the following in mind:

 Consider this a practice in gratitude and abundance. You breathe in a precious substance that is always available to you (what a gift). There is always enough for you.

 Observe where in your body you notice your breath the most: lungs, chest, belly, back, elsewhere, everywhere. Connect with the natural rising and falling, give and take.

 When the mind wanders, simply notice this tendency without judgment. Return to a relaxed attention on the breath. Practice compassion. Allow discomfort to dissolve into comfort.

 If emotions come up, see them as guides. Breathe into everything. Access deeper layers of truth through the breath with curiosity.

 Feel the connection with the formless energy your breath takes and from which all life is created and sustained. You are breathing vital life force energy (in ancient terms: prana, qi, chi).

 Place handwritten cues around your home to remind you to take deep breaths.

 Couple breath with mantra, mentally reciting phrases like “My body belongs to me. My breath belongs to me. I am here. I am powerful.”

To feel fully involved with and supported by life, you may simply need to cherish this moment you’re breathing in.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.