Mindfulness Exercise for Stressful Events
AS A YOGA TEACHER I REMIND MY STUDENTS TO FOCUS ON THEIR BREATH. I DO THIS QUITE FREQUENTLY THROUGHOUT THE PRACTICE.
As a yoga practitioner myself, I know it is not always easy to do. This is why we call it a “Yoga Practice”. I have learned over time that breath work can be helpful, not only in yoga but in daily activities and in particular those activities that can cause us a bit of stress. What causes us stress varies from person to person but here are a few situations that most of us will agree are stressful:
Public speaking
Selection process/job interview
Performance review process
A first date
Meeting your future in-laws
If you haven’t considered the effectiveness of breath work as one of the ways you can mitigate stress, read on.
Geez, I wish my hands didn’t get so clammy when I get nervous. It’s so embarrassing. Now they know I am nervous. That’s a strike against me. I am going to bomb this speech/interview/first date/meeting the in-laws. I am not good enough to be here.
Sound familiar? Stories like this are common. It is these kinds of stories that we want to get away from. I believe this starts with a calm state of being. A calm state allows us to focus more on the present. One of the ways I know how to become more present is through breath work.
Here is an exercise for you:
Find a quiet spot where you will be uninterrupted for at least 5 minutes. If you have children or others in your life who want your constant attention, maybe your quiet spot is sitting in the car or maybe it is in the shower. That’s OK. Finding a quiet spot can be tough sometimes. Your quiet spot doesn’t have to be a serene meditation room.
One you have found your spot, close the eyes or bring your focus to something that is not moving.
Start with noticing the breath. Notice the inhales and exhales through the nose. With each breath allowing for a bit more stillness. Maybe your shoulders have softened a bit. Continue to breathe like this for 10 cycles of breath. Continuing to notice how you feel. Thoughts or judgements may pop in your mind, if that happens focus on your breath or focus on the counting of the breath. Breath one, breath two, breath three….
Let’s change this a bit.
On the inhale, say to yourself “I am calm”
On the exhale, say to yourself “I am at ease”
Continue breathing, repeating these words, “I am calm” (on the inhale), “I am at ease” (on the exhale) for 10 breaths.
After you have finished this exercise, take note of how you feel. Maybe more relaxed? If not, that’s OK too. Mindfulness and breath work does take some practice. It can feel uncomfortable. We live in a world that is continuously moving and to stop and breathe and only breathe can feel weird. That said, I do believe our breath is an amazing tool that we can use to our advantage. It can help us relax. It is this sense of a relaxed being that ideally you can bring with you to your next “stressful” event and hopefully you can find a place where you feel a bit more grounded. The next time you you notice your clammy hands or your body start to quiver, remember “I am calm, I am at ease”.
You can explore more mindful meditation practices here and if you are curious to learn more, book some time with us.