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Mindful breathing
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Mindful breathing

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  • 1. EXERCISE: MINDFUL BREATHINGStart by getting yourself comfortable in a place where you’ll be undisturbed for five toten minutes or so. You may sit on the floor or in a chair.Sit upright with your palms up or down on your lap. Close your eyes and gently guide your attention to the natural rhythm of yourbreath in your chest and belly. Simply notice the breath as you breathe in…andout…in…and out. There’s no need to make the breath faster or slower, deeper orshallower. Just allow your breathing to do its thing. Sense the air passing from the chestthrough your nose and mouth as you breathe in …and out. Continue to notice your breathing with a sense of kindness and gentle allowing.There’s nothing to do except notice your breath. Sink into its natural rhythm: the risingand gentle falling of your chest and belly as you breathe in and out…in and out. If you find your mind wandering or you feel distracted, just kindly notice that, andreturn your attention to the rhythm of your breath and the rising and falling of your chestand belly. Continue this practice of kind observation for as long as you wish- justnoticing your breath doing its thing. Then, when you’re ready, gradually widen your attention, and gently open youreyes with the intention of bringing this skill of kind observing to your experiencesthroughout the day.On the web:Check out WVU Extension’s Wellness Challenges related to Mindfulness! Mindful Breathing http://fh.ext.wvu.edu/wellness/challenges/week_14 Mindful Eating http://fh.ext.wvu.edu/wellness/challenges/week_22

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