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| Image Source: Creative Commons | | Image Source: Creative Commons |
− | # '''Basic Relaxation Breathing'''
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| + | '''1. Basic Relaxation Breathing''' |
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| Inhale through your nose: 1-2-3-4. | | Inhale through your nose: 1-2-3-4. |
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| Avoid shallow chest breathing or raising your shoulders. | | Avoid shallow chest breathing or raising your shoulders. |
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− | Exhale slowly through pursed lips. | + | Exhale slowly through pursed lips |
− | # '''Core Practice'''
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| + | '''3. Core Practice''' |
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| PAUSE → LISTEN → BREATHE | | PAUSE → LISTEN → BREATHE |
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| Open your eyes and return to the room. | | Open your eyes and return to the room. |
− | # '''Awareness of Object'''
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| + | '''4. Awareness of Object''' |
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| Choose an object that is small enough to pick up easily and hold in your hand. | | Choose an object that is small enough to pick up easily and hold in your hand. |
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| # Bring your attention back to your breathing without altering the nature of your breath | | # Bring your attention back to your breathing without altering the nature of your breath |
| # Gently open your eyes | | # Gently open your eyes |
− | # '''Awareness of sounds''' | + | # Awareness of sounds |
| Sit peacefully and comfortably and at one place with your legs folded. | | Sit peacefully and comfortably and at one place with your legs folded. |
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| Note: The mindfulness worksheets are a source for reference and should not be printed. | | Note: The mindfulness worksheets are a source for reference and should not be printed. |
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− | {{Youtube|PL4JRCWeATj-i9K-i2MayMbI6CkHGJq_Cx}}
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