Mindful breathing is a very basic yet powerful mindfulness meditation practice. The idea is simply to focus your attention on your breathing—to its natural rhythm and flow and the way it feels on each inhale and exhale.
Ānāpānasati, meaning "mindfulness of breathing", is a form of Buddhist meditation originally taught by Gautama Buddha in several suttas including the Ānāpānasati Sutta. Ānāpānasati is now common to Tibetan, Zen, Tiantai and Theravada Buddhism as well as Western-based mindfulness programs.
▶️ How to do Mindful Breathing Meditation:
The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. A regular practice of mindful breathing can make it easier to do it in difficult situations.
▶️ The Physical and Emotional side of Mindful Breathing Meditation Benefits:
▶ Reduce stress levels in your body.
▶ Lower your heart rate.
▶ Lower your blood pressure.
▶ Improve diabetic symptoms.
▶ Reduce depression.
▶ Better manage chronic pain.
▶ Better regulate your body's reaction to stress and fatigue.
▶ Reduce the possibility of burnout for caregivers.
The simple discipline of concentration brings us back to the present moment and all the richness of experience that it contains. It is a way to develop mindfulness, the faculty of alert and sensitive awareness.
And it is an excellent method for cultivating the states of intense meditative absorption known as dhyana. As well as this, the mindfulness of breathing is a good antidote to restlessness and anxiety, and a good way to relax: concentration on the breath has a positive effect on your entire physical and mental state.
So, watch the full video and follow our simple guided meditation to learn breathing meditation techniques. Come back and do this meditation on a regular basis.
As always there's quite a bit of conflicting information out there about how to break a fast. One thing everyone agrees on is that the fast needs to broken slowly and gently. You also need several days to go back to eating normally. For example, if you do a 7 day fast, you need about 3 days of refeeding. On a 10 day fast, you'll need 4-5 days and so on. How you break the fast will make or break the whole experience. If you go right back to your old way of eating, you can easily negate all the benefits of your fast. One school of thought insists on breaking the fast with fruit, more specifically watermelon and then lots of veggies and more fruit. Since my goal is to remain in ketosis, I will be taking a different approach. I will be eating protein, fat and some low-carb veggies, bone broth and lots of water. I would also recommend abstaining from alcohol for at least a few days so you're not overburdening your liver. Listen to your body. Don't force the food if yo...
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