Lesson Summary:

  • Use your mind to relax your body, and vice-versa

  • The power of the breath

  • How many times do you breathe a day?

  • Breathe better to boost your calm, health and confidence

  • Try a body scan meditation for physical awareness and relaxation

TAKE ACTION: Learn diaphragmatic (belly) breathing and do a body scan every day for at least 7 days.

Diaphragmatic breathing instructions:

  • Set aside 3 minutes and find a quiet space where you won't be disturbed by other people or technology.

  • Lie down, sit or stand and practice ten consecutive belly breaths by placing one hand on the abdominal area, one on your chest and breathing smoothly and deeply with awareness. Inhale through the nose, out through the mouth with pursed lips and an audible “whoosh” to start with. Your belly should fill with air on the inhale and will fill your hand (or move a prop, such as a book), contracting on the exhale. Your chest should move minimally as you belly breathe. As your practice develops you can inhale and exhale through the nose and soon will no longer need to use your hands or a prop as a guide.

  • Repeat the practice at least daily, or a few times throughout the day.

  • Once you’ve mastered this breathing style - you can bring your attention to breathing this way whilst walking around and “on-the-go” in your everyday life.

    BODY SCAN instructions:

  • Either follow the ten minute guided meditation practice (available in the course resources section of the classroom) or simply follow the instructions on your worksheet to scan through your body in your own time.

  • Complete this practice daily. If you’re feeling stressed in the evenings or have trouble sleeping, do it when you go to bed.


    ADVANCED PRACTICES:

  • Diaphragmatic breathing - follow the beginner’s meditation instructions (available in the course resources section of the classroom) for between 5-10 minutes a day.

  • Body scan - After 7 days of consecutive body scan meditations for ten minutes a day, continue to complete this full body scan practice two to three times a week. Also now start to take regular pauses to ‘scan’ through your body while going about your day. Move your awareness through your body from head to toe for 1-2 minutes, becoming aware of any physical sensations and paying attention to what’s going on in your body right now.