Mindfulness Meditation: Mindful Breathing for Peace, Relaxation and Clarity | Ken Wells | Skillshare

Mindfulness Meditation: Mindful Breathing for Peace, Relaxation and Clarity

Ken Wells, Best-Selling Instructor, Self-Realization Coach

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8 Lessons (24m)
    • 1. Why Should I Enroll?

      1:10
    • 2. Introduction

      1:59
    • 3. The Integrative Breathing Exercise

      1:53
    • 4. The Mindful Breath Exercise

      2:49
    • 5. The Breath of Life Guided Meditation

      12:20
    • 6. How to Leave a Review for This Class

      1:01
    • 7. How to Complete the Class Project

      1:11
    • 8. Conclusion and Next Steps

      1:43

About This Class

Mindfulness Meditation is an excellent doorway to establishing a consistent and effective meditation practice.

I like to think of mindfulness as everyday meditation and some people refer to it as "waking meditation".

In this class I walk you through two effective mindfulness exercises that are perfect for someone brand new to mindfulness meditation.

I show you how to use your breath to quickly change how you feel and to help you have better control over your emotions.

This class focuses on mindful breathing and so you'll receive full instruction for:

  • "The Mindful Breath Exercise"
  • "The Integrative Breathing Exercise"
  • "The Breath of Life Guided Meditation"

If you have struggled with meditation or you haven't yet experienced the relaxation, comfort and peace that comes from practicing mindfulness, then this would be a great place to start.

So, I invite you to get started now and join me inside as we walk this journey together.

Transcripts

1. Why Should I Enroll?: welcome to my class on mindfulness meditation. Mindful, breathing, mindfulness meditation is an excellent doorway to establishing a consistent and effective meditation practice. I like to think of mindfulness as everyday meditation, and some people refer to it as waking meditation. So in this class I will walk you through two very effective mindfulness exercises that are perfect for someone brand new to mindfulness meditation. I show you had a use your breath to quickly change how you feel and to help you have better control over your emotions. You're gonna receive full instruction for the mindful breath exercise, the integrative breathing exercise. And also there's a guided meditation called The Breath of Life. Now, if you've struggled with meditation or you haven't yet experienced the relax ation, that comfort and the peace that comes from practicing mindfulness than this would be a great place to start. So I invite you to go ahead and enroll in the class and let's get started now so you can join me on the inside as we walk this path together. 2. Introduction: Okay, Welcome to the section on Mindful Breathing and we start with breathing for a few different reasons. Breathing is something that we obviously all do naturally every day. But most of the time we are not aware of it. And by beginning to place our attention on our breathing on the process of breathing, not only does it help us to become more grounded in our bodies, but it also takes our attention away from our thoughts. In addition to being a very simple way for beginners to begin to practice mindfulness by observing our breathing, it also begins to show us experientially how our minds tend to jump from one thought to the next and when people think OK, so I'm gonna place my attention on my breathing. Now I'm gonna practice some mindful breathing. They tend to think of it as no problem. It's going to be easy. Well, it is easy in one regard. But what many people also find is that even doing just 45 to 60 seconds of sustained concentration on their breathing tends to be too much, because the mind has a tendency to dart off in multiple different directions. And finally becoming aware of our breathing has a positive effect on our overall physical and mental state. It's a great way to quickly overcome restlessness into literally stop anxiety in its tracks . So in this section I'm gonna walk you through a couple of very simple, mindful breathing exercises as well as a guided meditation that will not only help too deep in your experience of mindfulness, but it also helped to cement what you learn in this section. So now, without further ado, let's get right into the practice and I will see you in the next video. 3. The Integrative Breathing Exercise : So at this point, I'm assuming that you've already completed the instructions in the last lecture. Because what you're gonna do now is you're gonna actually do the exact same breathing exercise. The mindful breath exercise from the last lecture on Lee. This time, when you lose count or you reach 20 what you want to do is move into what I call the integrative breathing exercise. And so again, let me give you an example here. So let's say that you're counting your breaths and you lose track at seven. So then at that point stopped counting. And what you want to do is you transition into this next part, which is that you simply keep breathing and just allow yourself to breathe naturally and just notice your breath. Notice the feeling of your lungs inhaling with air. Noticed the sound of your breathing and you're not trying to do anything with it. You're not counting. You're not trying to change it. You're not trying to speed it up. You're not trying to slow it down. You're allowing it to be exactly as it is, but you're just keeping your attention on it and what you want to do is You want to just continue that for as long as feels natural to you probably know more than 20 or 30 minutes . Now, if you have a sharp time limit, I would suggest setting a timer of some sort like on your phone. So your couple ing the mindful breath exercise with the integrative breathing, and you want to practice this every day for about a week now, in the resource section, you're gonna find a PdF with the exact instructions. Again, it's very, very simple. But those that's what you want to be doing and you wanna use the discussion area. As I mentioned before, let us know what your experiences are. Let us know if there's any questions that you have, and other than that, let's move on to the next video. 4. The Mindful Breath Exercise : So now I'm gonna walk you through our first mindfulness exercise. And keep in mind that each of these exercises is designed to build on the ones that came before it. It's called the Mindful Breath Exercise. Now, what I'm gonna do is I'm actually gonna walk you through the steps here. But in addition to that, if you go into the resource section, you're gonna find a downloadable pdf, which includes the actual steps as well. But it's very, very simple. So what you want to do is you want to find a comfortable sitting position. I would not recommend lane down at this point as it's far too easy to fall asleep, particularly when you're new to practice is like this, and you want to close your eyes and you want to start breathing naturally. And what do you want to do is you want to pick an aspect of your breathing to count so it could be the feeling of your lungs expanding with air. It could be the feeling of the air going in through your nostrils. When you inhale or the sound of your breathing. You wanna pick and aspect and you want to count breaths that you take and what you want to do is you want to keep counting. Don't go over 20 for now and you just want toe stop when you either lose track of the number that you're counting or you get to 20 whatever comes first. Now, whatever number that you lose track of or that you stop at, that's the number that you want to kind of remain on for a few sessions. It sounds very easy, but one of the things you're going to notice is that your mind will tend to drift in 1000 different direction. You're gonna begin to notice how continuously your attention drifts from the simple task at hand. And what you want to do is you want to practice this exercise over the next few days multiple times a day, you know, two or three times a day gradually increasing your number not to exceed 20. Now, to give you some proper expectations, a lot of people lose track around five or six. A lot of people you know, go to 10. Very few people could go to 20 without their attention wavering from the counting. Okay, because there's gonna be There's gonna be thoughts that come in and out of your head, and it's really easy to follow those trains of thoughts. So the key is to just again start to notice what your attention does when you try to keep it focused on a simple tasks like counting a few breaths. This is also just laying some of the foundation. Yes, it's everything's gonna increase in in sophistication and things like that as we move along . But first, just do this simple practice. Be sure to leave your experiences and questions in the discussion area and again looking the resource section for the pdf to download as well. 5. The Breath of Life Guided Meditation : So now I want to walk you through a guided meditation called The Breath of Life. And all we're gonna do is we're gonna start by walking through the integrative breathing exercise together. So for just a moment, what I'd like you to do is find a comfortable, safe place. Do not listen to this audio while driving. Make sure you're in a comfortable, safe place where you can just start to relax, and what I want you to do is just take a moment and allow yourself to get very comfortable . Allow your muscles to loosen. Make sure you're sitting up comfortably and when you're ready, begin to close your eyes. Now notice you're breathing the rising and falling of your chest, the feeling of your lungs expanding with air, The sound of your breathing. Just place your attention on it. No strain, no need for concentration. Just put your attention on your breathing. And, as you do that any sounds that you hear around you or any additional sounds that you may hear in this audio recording, just allow them to be a part of the meditation. Just notice you're breathing this simple natural process that's happening without any effort on your part, There's no need to try and control your breathing. There's no need to speed it up or to slow down. You can just allow your breathing to be natural and steady. You may notice various thoughts into your field of awareness, but just like clouds that you see in a sky, there's no need for you to do anything about those thoughts. There's no need for you to just stop those thoughts because just like clouds in the sky, there's no need on your part to do anything about him. You can just simply relax and notice you're breathing in and out. Simple life is breathing through you without any effort on your part. We tend to get so caught up. Distractions activity. Sometimes we don't notice simple, active breathing. Keeping your attention steady in a relaxed, unrestrained way. Just noticing. Notice how your thoughts try to compete for your attention, but notice that something is aware of those thoughts. You couldn't be those thoughts because you're noticing them. There's no need to try to find yourself. All you need to do is notice automatic process of your breathing. Just allow it to happen naturally, comfortably Addie's because the more you notice you're breathing, the more relaxed you become more attentive to this moment. Now I want you to open your eyes, notice your surroundings. Take a few minutes, your eyes open, still noticing your breathing. Still, allowing anything in your environment sounds anything you see. Let it all be a part of your awareness without trying to change anything without trying to label it or make it into something, just allow it to be whatever it naturally is. If you need to take a few moments before you resume activity to just be with yourself, notice that breathing is always there. Underneath all the hustle and bustle, all the noise, all the distractions in chaos. Underneath it all, there's a simple process going on. It's the breath of life. Begin to notice you're breathing, Maura's. You go throughout your daily life. I want to thank you for your time, and I will see you in the next lesson. 6. How to Leave a Review for This Class : a lot of people don't know how to leave a review on skill share. So I wanted to just give you a quick video showing you how you can leave a review and help me continue to improve this class and future classes moving forward. So when you're on your course dashboard here, um, all you do is you go down to this little button here Ah, with the three dots, and then you scroll down to leave a review, and you can put a yes or no thumbs up or thumbs down, and you can include private feedbag, public feedback. What I would encourage you to do is, if you do decide to put a thumbs down for any reason, please leave a public review with some sort of statement of why you chose that so that I I can actually have feedback on how to improve. Um, And if you choose to instead put a thumbs up for the course, I would also encourage you to leave some comments so that I know what I'm doing, right. So again, thank you for your time and join me in the next video 7. How to Complete the Class Project: Now that you've gone to the lessons, it's time to put what you've learned into action. So go ahead and practice what you've learned. And then to complete the project for this class, simply scroll down to here where it says, Start your project, Go ahead and add a title to your project and then in this space here simply include a comment, a question you have or a challenge that you'd like additional help with. And this could be a simple as a description of your experience. Then, once you've got this filled out, simply go down to this button. Click Create project and you're done. Now I invite you to go ahead, and you also have the opportunity to share your project as well on social media by clicking these buttons here or sharing the link to your project. So go ahead and take a moment and complete your class project now and then join me in the next video 8. Conclusion and Next Steps: congratulations on finishing the class. Thank you so much for enrolling and taking the time to go through the lessons. To really get the most out of this class, I invite you to review and practice this material multiple times. I'm not sure if you're aware, but we only retain about 7 to 10% of information that were presented with one time to really get the most benefit. It's advisable to review the material and practise the exercises at least 10 to 15 times to really get it now. You can also revisit the project area and continue to keep us updated on your progress by posting comments with your experiences, questions and challenges that you'd like additional help with. So what are the next steps from here? If you find this class to be really helpful, I invite you to go ahead and enroll in my other classes and give those a shot as well. Now, if you really enjoyed your experience, I also encourage you to go ahead and share this class with other friends, family members or colleagues that you feel would benefit also. And finally, if you'd like to be notified of free Webinars and resource is that will help you on your own journey of personal and spiritual growth. You can do that by going to my website in joining our email list for the Academy of Self Mastery. And some of the things I would invite you to notice is that the webinars that you're given access to for free the recordings of those air actually used commercially. So you're literally getting paid content for free when you choose to join our email list. So again, thank you so much for your time and for enrolling in the class. And I will see you next time.