Right Under Our Noses.

Conscious Breathing has a Powerful Impact on the Nervous System

Conscious Breathing has a Powerful Impact on the Nervous System

We have a profound and powerful tool at our disposal to approach challenges with a greater sense of equanimity.

And it is quite literally under our nose.

It is the breath.

To breathe in. To breathe out. With conscious awareness.

It’s positively inspiring to watch the response when I guide people into a deep breathing technique known as Abdominal Breathing.

Whether they are busy professionals or stressed out teens, the response is always the same. Their faces soften. Their shoulders drop a few centimetres. You can see them physically relax and mentally become very present.

You can do this anywhere at any time during the day when you need to re-set, re-focus or transition from one thing to the next.

SIT TALL: Lengthen the spine. Relax your shoulders.

STEP 1: Take 2-3 slow breaths. Breathe into the centre of your CHEST.

STEP 2: Take 2-3 more breaths. Now breathe into your RIB CAGE.

STEP 3: Take 2-3 more breaths. Then breathe into your BELLY.

BRING IT TOGETHER: Now take another 2-3 breaths. Draw each breath progressively down into the CHEST > RIBS > ABDOMEN.

When you practice this regularly you will find that you start to engage the technique automatically in challenging situations.

It’s simple. It works. And it’s right under our noses.

Have a M.A.D. day!

Katherine Mair, M.A.D. Creator

www.madyoga.com.au

Mindfulness 101.

Cultivating greater awareness in the present moment.

Cultivating greater awareness in the present moment.

According to Jon Kabat-Zinn to be ‘mindful’ is to pay “attention in a particular way; on purpose, in the present moment, and non judgmentally” (Kabat-Zinn is the father of modern mindfulness).

Cultivating mindfulness enables you to be more focussed and fully present. And more and more people in the Business World and the Sphere of Education are starting to recognise the benefits of being mindful at work, throughout our schooling, and in all spheres of life. These include the ability to focus, listen better , regulate emotions, and make decisions, to name but a few.

The first step to cultivating mindfulness is to cultivate self-awareness. One of the simplest ways to do this is to pay attention to physical sensations in the body.

We simply observe the body. No stories. No judgment. Just feel.

Here is a basic recorded exercise to help you do this. It invites you to systematically observe the sensations you feel in different parts of your body. It comes with the added benefit of being deeply relaxing. Best of all, it only takes 10 minutes. Enjoy!

If you’re interested to find out more about how you can cultivate greater mindfulness in your place of work or study, contactus@madmindworks.com.

Katherine Mair

M.A.D. Creator