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Black relaxed woman resting in a park

Source: Pheelings Media / Getty

Amid the hustle and bustle of daily life, it’s crucial to prioritize moments of stillness and reconnect with our breath. Mindful breathing is a simple yet powerful technique that can significantly improve our mental well-being. Here’s how to incorporate mindful breathing into your routine:

  1. Find a Quiet Space: Seek a quiet and comfortable space where you can sit or lie down without distractions. It could be a serene corner of your home, a park, or any place where you feel at ease.
  2. Get Centered: Close your eyes and take a moment to ground yourself. Feel the weight of your body on the surface you’re sitting or lying on. Bring your awareness to the present moment.
  3. Focus on Your Breath: Direct your attention to your breath. Notice the sensation of the air entering and leaving your body. Pay attention to the natural rhythm of your breath, without trying to change it.
  4. Deep Belly Breaths: Take slow, deep breaths, allowing your belly to rise and fall with each inhalation and exhalation. Breathe in slowly through your nose, expanding your diaphragm, and then exhale gently through your mouth.
  5. Let Thoughts Come and Go: As you engage in mindful breathing, thoughts may arise. Instead of getting caught up in them, acknowledge their presence and gently let them go. Redirect your focus back to your breath.
  6. Stay Present: Keep your attention anchored in the present moment, using your breath as an anchor. If your mind wanders, gently bring it back to the sensation of breathing.
  7. Practice Regularly: Set aside a few minutes each day to practice mindful breathing. It could be in the morning to start your day with clarity or in the evening to unwind before bed. Consistency is key to experiencing the benefits.