I have spoken about Mindful Breath before and here it is again part of the happiness practices, I have included the audio you tube video for those whom would like a guided meditation of the mindfulness of just breath. Remember this is from The Science of Happiness which is coursework available on edx.org
“Mindfulness” refers to the ability to observe one’s thoughts, feelings, and bodily sensations without judging them as good or bad; it’s the skill of paying careful attention to the present moment. Research links mindfulness to lower stress and higher well-being. But how do you cultivate mindfulness? A basic method is to focus your attention on your own breathing. After setting aside time to practice mindful breathing, you should find it easier to focus attention on your breath in your daily life—an important skill to help you deal with stress, negative emotions, and sharpen your skills of concentration.
15 minutes daily for at least a week (though evidence suggests that mindfulness increases the more you practice it).
Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.
Arch, J. J., & Craske, M. G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behaviour Research and Therapy, 44(12), 1849-1858.
Participants who completed a 15-minute focused breathing exercise (similar to the mindful breathing exercise described above) reported less negative emotion in response to a series of slides that displayed negative images, compared with people who didn’t complete the exercise. These results suggest that the focused breathing exercise helps to improve participants’ ability to regulate their emotions.
Why It Works
Mindfulness gives people distance from their thoughts and feelings, which can help them tolerate and work through unpleasant feelings rather than becoming overwhelmed by them. Mindful breathing in particular is helpful because it gives people an anchor for their awareness that they can return to when they find themselves carried away by a stressful thought. Mindful breathing also helps people stay “present” in the moment, rather than being distracted by regrets in the past or worries about the future.
Diana Winston, Ph.D., UCLA Mindful Awareness Research Center (MARC)
confessions of a starseed
Wisdom to be passed to the human race...