Pause Time - A Simple Breathing Exercise

We live hectic lives and often feel trapped by both the past and/or the future. To help bring ourselves back to the present moment, try this short breathing exercise. This exercise can and should be performed several times throughout the day. Take as little or as much time as you need. Anywhere from 10 seconds to several minutes or even hours. You can do this with your eyes opened or closed. At any time and any part of the day. Do it whilst while driving, shopping, working, in the toilet, etc.

• Begin by focusing on your breathing.
• Release all thoughts from your mind.
• Now just breath in and out at a comfortable rate for the remainder of the exercise.  If you find yourself getting distracted by different thoughts, don’t worry. Just clear your thoughts again and continue breathing.
• Whilst breathing, focus on awakening each of your five senses. Do this one sense at a time in any order.
  • Listen….
  • See…..
  • Smell…..
  • Taste…..
  • Feel…..
• Gently awaken yourself to the present moment.

Just in case... 
If you have problems clearing your mind, start again using the following technique to start you off.

To begin, breath in as much air as you can hold comfortably. Hold for 4 seconds.

• Breath out all air releasing all thoughts along with it. Hold for 4 seconds.
• Repeat this 4 times (in 4 & out 4) whilst continuing to allow yourself to let go of any thoughts.

It really is important that you do the exercise as often as you can.  If you learn to do this regularly, I promise it will change your whole perspective on life.  Don’t consider this a meditation in which you have to find a relaxed place and the necessary time to do it.  This can and should be done anywhere and anytime.  Consider this to be an essential part of your day from this moment forward.  Treat it as you’re reminder not to get caught up in the negatives which normally come from you thinking of either the past or the future.  This is a reminder to bring yourself back to this present moment.  Remember, there is no point worrying about what has happened and no point worrying about what could happen.  The only thing you have to worry about is anything happening right now.  If you have problems remembering to do this exercise regularly, set several reminders on your phone to get you in the habit.

Good Luck.