Diaphragmatic breathing is a powerful controlled breathing meditation to learn. If you haven’t done it before it can feel strange or challenging to begin with. It is completely normal for it to take a while to get into the flow with it, and to find yourself drifting back to your normal breathing. You may also find tension creeping into your stomach/lower abdomen area, so I give you some reminders along the way to let go of this and return to the diaphragmatic breathing.
The key with this technique is posture; you want your shoulders relaxed, chest open, stomach, abdomen and diaphragm to be relaxed and soft. Experiment with lying on your back or sitting in a chair or on a mat on the floor. Remember to go at your own pace and to let go of the breathing technique if it isn’t comfortable for you - always go with what feels right for you in the moment, there is no need to force anything.
Once you’ve practiced this technique and become comfortable with it, you can use it as a spot meditation or mindful moment during your day, with your eyes open. Simply taking 5-10 diaphragmatic breaths can provide the pause you need to come back to the present moment and allow your mind and body to rebalance.
“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure. ”
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When you’re meditating at home it might help to keep in mind:
Try to pick somewhere you won’t be disturbed.
Sit in a position that’s comfortable for you.
Test out meditating at different times/in different rooms to see what suits you.
Keep a notepad or journal to track your meditation and help inform how best to integrate it into your routine.
Little and often is better than a long practice every now and then.
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The key is to be comfortable, so that you don’t become distracted by feelings of discomfort. You can experiment and have fun trying different positions for meditating.
You could try:
Sitting in standard cross legged position on a carpet, rug or yoga mat. Or a Lotus or half Lotus pose if this is comfy for you.
Sitting in a standard chair (like a dining chair) with your feet flat on the ground (if they don’t touch the ground pop a large book or a cushion underneath them). If the chair isn’t comfy enough, add a cushion.
Lay flat on your back on a yoga mat or with a blanket/thin cushion under your head.
Use a Zafu meditation cushion to sit on he ground with - it adds more support and padding to make sitting cross legged more accessible.
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Meditation is a safe and effective stress management tool. However, if any of the following applies to you, it is your responsibility to seek consent from your healthcare provider before starting meditation:
Under supervision with mental health team or healthcare provider
Depression
Bipolar
Schizophrenia
Epilepsy
*This guided meditation is the intellectual property of, and written and recorded by Watch the Sunrise. By purchasing it, you are agreeing to use it for personal use only; not as a resource for playing at groups/events/gatherings/in the workplace or any other setting where persons other than the individual purchaser are listening to it.
