JOURNAL PROMPTS AND HOMEWORK:
Do each breath at least once this week. First, check in with how you feel. Second, practice the breath. Third, record how you felt after, especially in those specific areas.
Bonus: Before practicing each breath, draw an outline of your body and mark the areas where you are feeling tension, pain, or unease. Also, note your emotional and mental state. After, record how you feel especially in those specific areas you noted physically, emotionally, and mentally.
Bonus: Jot down some ideas about when you think you would use these in the future. For example: After waking up, at bedtime, after work, etc.
Bonus: Plan on doing one or both at set times during your day or week. You might also like to set reminders in your phone to these throughout your day and week.
Optional: Use this breath to lead you into a silent meditation. Simply breathe for 1 to 3 minutes and then sit in silence. You can use Insight Timer to help with this. Set a 10 or 15 minute timer with an interval bell at 1, 2 or 3 minutes. Breathe at the beginning and then sit in silence. If your mind wanders, know that is completely normal. Just gently bring your awareness back to the present. You can also imagine your thoughts are like clouds passing in the sky, when one pops up just imagine it floating by. Another will probably pop up and just imagine that one floating by. That might be your whole meditation practice, simply noticing each thought. Some of those thoughts might be worries and, on some days, some of those thoughts might be a brilliant idea or the solution to a problem you are dealing with. When you use your breath to lead you into a meditative state, you are creating space to hear your intuition.
Fun tip: If you are feeling particularly stressed about something, imagine scooping up those worries with your arms with each inhale and releasing them when you exhale. This will help you feel lighter and more energetic after.
Releasing Breath is also really great if you are experiencing feelings of anxiety or panic. It helps create feelings of clarity and can be used as a meditation.