Breathing exercises are a common prescription for emotional wellness, whether to help with focus, grounding oneself in the present environment, to reduce anxiety or to relax. Mindfulness exercises are not solely for relaxation; rather, they are a way to train our minds to be fully attentive to whatever is happening right now, with an attitude of being curious and accepting of reality as it is. Sometimes the practice of paying mindful attention (or being mindfully aware) can be relaxing, and sometimes not. Although there are no defined goals on a mindfulness journey, the more one practices these mindful exercises, then the more natural it will feel over time to notice things in this way. The breath is often suggested as a focus on which to pay attention mindfully, since it is always there with you. You carry your breath wherever you go, as long as you are alive. A mindful breathing exercise is a simple way for you to create everyday mindfulness at the barn, at work or at home. When following the instructions, take the time to relax and sense your breathing, rather than thinking too much about whether you are doing this correctly. If you are able to notice how your body feels as the air enters and leaves through your breathing patterns, even for an instant, then that is enough for now.
Notice where you are right now. Are you sitting, standing or lying down? Allow your body to adjust into a comfortable position in which you can stay alert for now. Start by taking a few deep breaths in and out. Allow your breathing to stay in a natural rhythm after taking those deep breaths, and breathe as deeply or lightly as feels comfortable. Notice how the air feels as it enters and leaves your body. Rather than thinking about it, just feel the breaths moving through your body. You can notice how the breaths feel in your entire body, or in a part of the body where it is easier to track your breaths. For example, people focus on their nostrils or throat, their chest rising and falling, their abdomen expanding and contracting with each breath, or something else. Rest in this awareness of your breathing, without trying to change your breathing in any way. Some people find it helpful to visualize the image of a leaf floating on waves in a pond, and imagine that their awareness rests on the breath in each moment, just like the leaf rests on the waves of water from one moment to the next. Only use this visual if it helps you.
If your attention wanders elsewhere, for example, dwelling on thoughts about the exercise or uncomfortable body sensations or feelings, notice that your attention has wandered and then focus back on noticing your breath sensations. After taking a few breaths while noticing them exactly as they are, intentionally focus your attention away from your breathing and onto something else, such as what you are doing next or on the rest of your surroundings. You have just completed a Mindful Breathing Exercise.