This introduction to simple, effective breathing exercises is designed to calm and prepare you for any procedure. (6 minutes)
Procedures can be stressful and unpleasant. Meditation practices beforehand can help reduce that stress and lessen any discomfort. In this recording, we will be teaching a combination of breathing and focusing exercises combined with Visualization techniques in order to help you focus your mind and relax your body. By listening to this recording, following the simple instructions and then by practicing the techniques provided, these practical tools will help you move into a calm, relaxed, meditative state that will help you during the procedure.
First, begin by taking a few deep breaths. Then settle down and just breathe naturally.
Now begin to tune in to the sensations you're feeling as you breathe. Allow your awareness to move in to those sensations. Feel the air going in through your nose and out past your mouth. Notice how it's a little cool going in. But as the air passes out past your lips, it becomes a little warmer. Cool air going in. Warm air coming out.
You are paying attention to these sensations. You are being mindful of them. As you continue
If your mind is distracted, perhaps by noises or from your own internal dialogue, it's okay. Don't worry. That's natural. Simply recognize that this has happened and bring your focus, your attention back to the breath. As you do this, you are bringing your attention back to the here and now and back to focus. Whenever your mind is distracted, just bring your focus back to the breath.
As you change the way you breathe from automatic to mindful, I want you to now expand that awareness and begin to notice how your chest feels as you breathe.
the gentle rise and fall of your chest, or the movement of your abdomen as you breathe in and out.
Notice any tension you are holding. In your shoulders and neck or along your spine, it is only when we become aware of our attention that we can begin to do something about it.
As you breathe, begin to take a few deeper breaths now. Then inhale, hold it for a second before letting it out. As you let that air out, allow your body, your shoulders or your back, your neck or your chest to just let go.
Deep breath in and then let it out.
releasing that tension. Breathe in and breathe out. Continue to tune into any discomfort, taking deep breaths and letting them out. Just practice that for a few moments. Get used to the rhythm as you stay mindful of your own breathing and your own body's response.
During the upcoming procedure, there may be times where you feel uncomfortable. If you do, just focus on breathing and allowing your body to relax and let go of the sensation. Deep breath in. Full breath out.
As you become more familiar with this simple exercise, we can introduce additional elements that can help reinforce this feeling of relaxation. Using your imagination is another tool that you have at your disposal.
Imagine yourself filling up with warmth as you breathe and let your body relax as this warmth flows through.
Perhaps picture sunlight, the warmth of a summer's day, and visualize that warm light melting away any tension and discomfort.
Pair attention to your muscles as you do this exercise.
Actively picture the warm sunlight melting away any mass attention.
Tie this with your breathing.
Breathe in the warmth and breathe out and release the tension.
As you approach your procedure or test, allow your mind to be fully absorbed by the warmth. Focus 100 % on relaxing your body.
If, during the procedure, you feel discomfort, aren't
anticipate doing so, visualize the warm energy, penetrating your discomfort, and then release any tension as you breathe out.
Continue spreading the warmth of your breath throughout your body and allowing all sensations or thoughts that don't serve you to exit with your out breath.
Know that this
Confoting simple exercise is always available for you, just as your breath is.