Mindful Meditation

Mindfulness, which can be simply defined as paying attention to your breath, your body, or your surroundings; is one of the most widely practiced methods of meditation. Mindfulness of the breath is the most basic and natural meditation technique because when you follow the flow of the breath, it automatically causes your mind to turn inside.  You can use it not just in seated meditation but at other times too.  Observe the coolness of the breath touching your nostrils on the inhalation and its slight warmth as it touches the nostrils with the exhalation. As you notice thoughts arising, simply note ”thinking” and return the awareness back to your breath.

Another way of practicing mindfulness meditation is by paying attention to or observing the part of your body this moves with the breath. It might be your upper chest, your diaphragm, or your belly. Instead of trying to place the breath, simply observe the breath as it rises and falls


Spirituality, the quality of being concerned with the human spirit or soul as opposed to material or physical things.

Try this in your own practice.  As you inhale, draw life energy in. Then as you exhale, radiate that heart energy out into the world.  Both actions must be honored in our spiritual lives.  We must ask for help when we need it, and we must give to others, as you have been gifted.  Let us share what we have, be a ray of light in the lives of those around us, and demonstrate that we trust our God. 

Practice Self Compassion

Be supportive and kind to yourself

Treat yourself with respect.

Do not use negative words to describe yourself or others. Do not talk mean to yourself.

Take some time for self care. Make yourself a cup of tea. Take a hot bath. Read something uplifting. Sooth yourself as you would a good friend (even hugging yourself when you feel depressed and lonely is ok). 

Recognize your own humanity.

Allow yourself to face your own inadequacy.

Imperfection is part of the human journey/no one is perfect. Let go of the need to be perfect and the desire for perfect outcomes

Practice Mindfulness and Meditation

Mindfulness refers to the ability to be with our experience as it is. Stay in the present with your thoughts and emotions. No need to avoid your feelings but do not react to them in a negative way. Just notice and feel the sensation. Bring awareness to your breathing. Your breath is always there for you.

Find a meditation app that will help guide you towards a mediation practice. 

Accept any difficult situations. Give your self compassion through kind thoughts  rather than for what you are encountering. Note that suffering is part of all life experiences and recognize you are not alone. Reach out to a friend, loved one or experienced counselor.

Settle Into a Relaxation Pose

If you have high blood pressure or know you’re at risk for it, yoga postures, breath work, and meditation can be powerful tools in your self-care regimen. Commit to a weekly restorative session during which you set a timer and settle into a relaxation pose – such as Legs-up-the-wall Pose or Supported Child’s Pose – for at least 5 to 10 minutes, cultivating the ability to release tension, slow your breath, and calm mental chatter.

Relax & Breathe


Find a place where you can relax. Lie in a comfortable position on your mat or on your bed. Close your eyes and bring your awareness to your breathing. Take 3 deep clearing breaths, breathing in through your nose and out through your mouth. Now picture yourself on a beach, lying on the warm sand. The blue sky above you, and a warm (not too hot) sun shining down on your body. Feel the warmth of the sand supporting your body. Make yourself even more comfortable. Bring awareness to your slow and continued inhales and exhales. Bring your awareness to the sand and earth below you. Feel grounded and held by the earth. Stay here for 4-5 minutes, releasing and letting go of any concerns or tension that you might be holding. 

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