A woman enjoying a serene moment in a sunlit garden, surrounded by vibrant flowers and taking a deep breath.

Breath By Breath: A Guide to Present Moment Living for Well-Being and Empowerment

Bypamela.ullmann@gmail.com
A woman enjoying a serene moment in a sunlit garden, surrounded by vibrant flowers and taking a deep breath.

We live in a busy world. There’s always something to get done, deadlines, people to see, lists to fulfill. We can’t catch our breath! When can we relax? Go, go, go, and there is it….another week has passed! Now you start thinking about everything for the following week! You think, “I’m so stressed,” without knowing why.


I don’t know about you, but sometimes I want to stop all that mind chatter and enjoy quiet moments, not worrying about the silly things I must do. Well, there is a way to do this, and it’s easier than you think after you learn the basics and can set aside time to practice daily.


Mindfulness Is Paying Attention


Mindfulness is giving your full attention to the present moment without judging it. Some techniques, such as meditation, help us achieve this, but meditation is not the only requirement for living mindfully. This article will explain qualities that we can develop to achieve mindfulness in everyday life.


Why Strive To Be Mindful?
Living mindfully enhances positive attitudes that ultimately create a satisfying life. Why? Because we can savor the pleasures of our lives as they occur. As cliche as it sounds, we must “Stop and smell the roses.” And with that being said, we will notice some significant changes!

Clinical Applications


Although mindfulness has its roots in Buddhism, it is scientifically applied and studied by psychologists. Studies have shown that those practicing mindfulness techniques have less stress and are generally happier. Jon Kabat-Zin, the founder and former director of The Stress Reduction Clinic at the University of Massachusetts Medical Center, was instrumental in bringing mindfulness and meditation to a clinical setting.

Studies at the clinic demonstrated that individuals who were involved in his 8-week mindfulness program had significant improvement in their stress, depression, anxiety, and even physical pain and issues. Many others in this area have conducted clinical studies and combined their psychological theories with this philosophy.

Some physical benefits of mindfulness include:

Improved cardio health
Lower blood pressure
Reduction in chronic or acute pain
Improved sleep
Better gastrointestinal health






Some mental health benefits of mindfulness include help with:

Substance Abuse
Depression
Eating disorders
Anxiety
Other behavioral disorders

Being versus Doing modes


Mindfulness is all about paying attention. We want to feel the “now” moment, so there is an emphasis on slowing down and just “being.” We all experience two basic modes: the being mode and the doing mode. So, what’s the difference?

Being mode is when you can acknowledge what you are feeling and thinking and how you act. You can also accept your current thoughts and feelings and let go of the temptation to do something about them or to change them. You live in the present moment. On the other hand, unpleasant feelings are often more likely to diminish or have less of a negative impact on you if you accept them rather than struggle endlessly to change them. The main focus is self-awareness rather than pursuing or achieving specific goals.

In doing mode, you may act to achieve a specific goal or approve a problem-solving approach. We often see difficulties or painful experiences as things you must “do something to change” rather than simply experience or acknowledge. Sometimes, we move on to the next challenge rather than stop and appreciate where we are, whether positive or negative.

The benefits of doing mode can be beneficial when dealing with problems for which there is a solution that you can achieve if you take appropriate actions. At times, we may get stuck and need to get off our butts and pursue particular goals step by step to move on to another level.

The benefits of being mode are helpful when faced with a difficult situation with no clear-cut or immediate solution. Worrying about the problem or trying to solve it aggravates your worry even more. Life is so goal-orientated that we can never relax, sit still or appreciate ourselves or our loved ones. It can sometimes be necessary to get in touch with the aspects of ourselves and our experiences that are not so rational or logical- such as our senses, spirituality, or creative pursuits.

Mindfulness Exercises to Try

Exercise #1-THREE MINUTE BREATHING SPACE

There are many guided versions of this short exercise. You can find them on various meditation apps and audio programs. For now, the following text will give you an idea about the 3-minute meditation/ breathing space exercise.

1. Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze.

2. Begin by taking several long, slow, deep breaths, breathing in fully and exhaling fully.
Breathe in through your nose and out through your nose or mouth. Allow your breath to find its natural rhythm.

3. Bring your full attention to noticing each in-breath as it enters your nostrils, travels down to your lungs, and causes your belly to expand. Notice each out-breath as your belly contracts and air moves up through the lungs and back up through the nostrils or mouth. Invite your full attention to flow with your breath.

4. Don’t try to control your breath in any way and observe and accept your experience at this moment without judgment. Pay attention to each inhale and exhale. If your mind wanders to thoughts, plans or problems, notice your mind wandering. Watch the thought as it enters your awareness as neutrally as possible.

5. Let go of the thought like a leaf floating down a gentle stream. Place each thought on another leaf in your mind and watch it float down the stream.

6. Always follow that by bringing your attention back to your breath. Your breath is an anchor you can return to repeatedly when you become distracted by thoughts.

Exercise #2-BODY SCAN MEDITATION

Find a comfortable and quiet place to sit or lie down. Bring your attention to your body. Close your eyes if that’s comfortable for you. Notice your body against the surface below. Take a few deep breaths. Relax.

1. As you take deep breaths, increase oxygen to enliven the body. Relax deeply through the exhales.

2. Bring your awareness to your feet; notice the sensations of your feet touching the surface beneath them—the weight and pressure, vibration, and heat. Sense all the feelings in your feet, toe by toe. Move on to your calves. Focus on their presence. How are muscles feeling? Are they tight? Relax them.

3. Keep moving up the body and zero in on that part of the body. Draw your attention to each body part and what feelings or thoughts arise. Keep focused.

4. You will want to work up to the top of your head. The whole process can be a few minutes or a more extended 45-minute meditation. The basic concept is to keep the mind focused on the body and explore the sensations.

Exercise #3- BREATH AWARENESS MEDITATION

This breath awareness meditation will guide you in focusing on each breathing stage. It will help you relax as you breathe slowly and gently, and it will help you become aware of the present moment.

1. Find a comfortable position to sit upright with your spine straight. A chair or a meditation cushion on the floor is acceptable.


2. Throughout this breath awareness meditation, you will breathe into the count of 4, hold for the count of 3, and breathe out to the count of 5.

3. Once you are comfortable, you may want to do a couple of slow neck rolls to loosen you up. Make any other adjustments that help your body relax.

Here is the format to follow:
Breathe in slowing…2….3….4, then hold…2…3….exhale…2….3….4….5…
Continue to breathe at this slow pace.

The focus of this breath awareness meditation is to notice the breath. Feel the air as it flows into your nostrils and slowly flows out. If thoughts come up, that’s ok; return to the breath. You can do this any time of day when you have a free and quiet moment. Ideally, five or more minutes would be a reasonable amount of time.

We offer mindfulness workshops to help you learn more.

References
Kabat-Zinn, J. (2013). Full catastrophe living: using the wisdom of your body and mind to face stress, pain, and illness. Rev. and updated edition, Bantam Books trade paperback edition. New York: Bantam Books.

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