Join Scott Shute for an in-depth discussion in this video Three breaths practice, part of Mindful Meditations for Work and Life.
- [Instructor] In this exercise, I'm going to guide you through breathing three times. We're going to take a deep breath in, we're going to hold that breath at the top and when you gently and slowly exhale I'm going to give you a phrase to say inwardly. At the end of your exhale, you'll hold the breath outside of the body and then we'll repeat. Let's try it. (deeply exhaling) Start by fully exhaling and then take a nice, long, slow inhale and hold it at the top. As you gently exhale and release that breath say to yourself: letting go. When you're done with the exhale, hold it outside of your body. Take a second slow inhale in, hold at the top, and as we release this breath say to yourself: being here. At the end of the exhale, hold it outside of the body and then take a third slow inhale, filling up completely and holding at the top and as you let it go, say to yourself: opening up. At the end of this third breath just start to breath naturally and normally. Perhaps expressing some gratitude to yourself for taking this time. And when you're ready, you can gently open your eyes and return.
- Adapting your posture and body language
- Breathing exercises
- Arrival practice
- Body scanning
- Loving kindness
- Sound-based exercise
- Keeping your meditation practice going