The Weekly Minute - Mindful Belly Breath

Instructions for the Mindful Belly Breath:

• Stop what you are doing, sit down if you can, and gently place your hands on your belly.
• Breathe normally and naturally. When you breathe in, simply be aware that you are breathing in; when you breathe out, be aware that you are breathing out.
• Feel your belly rise and fall with your breath.
• Repeat for one minute. When the mind wanders, gently bring it back to the breath.

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The 'Mindfulness Muscle' you just exercised is the relaxation response. Belly breathing increases the amount of oxygen in the body, helping to lower the stress response and invite more calm to the body and mind. 
As with training any muscle, the more you do it, the stronger it will get!
As usual, aim to practice this several times a day for the next week, and if you have any questions, feel free to email me.

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"So it's helpful to know that mindfulness practitioners become less reactive in the emotional part of the brain — that is, the amygdala calms down. This doesn't turn you into a zombie though — the insula helps you to feel more connected to other people and is strengthened by mindfulness practice." - Padraig O'Morain

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