Using Breathing to Quiet the Mind

When I began my journey of recovery from alcoholism, I became interested in studying all types of spiritual principles. I am a Christian and I believe that there is one God. And I also believe there are many roads to one God. The God I know isn’t judgmental or punishing. Life is tough enough without having God against you, too.

I know God is always available to anyone–regardless of the level of perceived separation on our part. We were created to be joined to the God who gave free choice. Love is like a boomerang–send it out and it will return to you.

The first meditation technique I learned was learning to center myself. When you begin to meditation, find a quiet spot and practice breathing. With your eyes closed, think each breathe you take in. Say or think one thing for the intake breath like “Heal me” and something else on the breathe you expel like “Heal others”. With this practice you learn to breath deeper and fuller. Many believe that this proper breathing helps our bodies in countless benefits.

Deep breathing methods are generally similar. From one of the books in the Changemaker Library, Stress Control for Peace of Mind, deep breathing is included to bring on the relaxation response. Practicing deep breathing helps to make this response automatic when stress occurs. The author, Linda Wasmer Andrews, suggests the following steps:

1. Sit in a comfortable position.
2. Close your eyes. Place one hand on your belly, just below the navel.
3. Take a long, deep breath in. Try to make your hand rise slightly as you inhale.
4. Let the breath out slowly. Try to feel your hand fall slightly as you exhale.
5. Keep taking slow, deep, even breaths for a few minutes. Focus on the steady rising and falling of your hand.

She also adds, “If you have trouble getting the hang of belly breathing at the outset, try lying down and placing a book (instead of your hand) on your belly. Then concentrate on making the book move up and down with your breathing. Many people find that the visual cue helps at first. Once you’ve mastered deep breathing, you’ll be able to do it anytime, anywhere, in any position.”

Amazon link for Stress Control for Peace of Mind.

More links about breathing:

1.  From Stepcase Lifehack: “5 Ways to Immediately Regain Control of Your Day”

2.  From pickthebrain: “How to Breathe–Literally”

3.  From One Crafty Mother: “Fortress”

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