Скачать или смотреть Mindful Breathing | Short Version | Dr Tan Seng Beng

Mindful breathing short version.

First of all, choose a position that feels natural, whether sitting or lying down. Allow your body to fully relax, releasing any tension. Then, Let your eyelids close like a gentle curtain, inviting calmness and focus. When you are ready, inhale deeply, filling your lungs completely. Then exhale slowly and fully. Repeat once more. Inhale deeply, then exhale slowly, allowing each breath to dissolve stress and create space for stillness. Now let your breath return to its natural rhythm. No need to change change it in any way. Just let it breathe naturally. In and out. Tune into the sensation of air moving through your nose. Feel its coolness as you breathe in and its warmth as you exhale. Let this simple sensation be your anchor to the present moment. If sounds, thoughts, feelings, physical sensations or any other distractions arise. Notice them without judgment. It's perfectly okay for the mind to wander. No need to judge yourself. The moment you notice the distraction, gently guide your attention back to the flow of your breath. Rest your awareness on the rhythm of your breathing for the next few moments as if nothing else matters. Breathing in, breathing out. Much like the waves gently lapping on the shores, Slowly open your eyes, letting the world come back into your focus. And carry this sense of mindfulness with you as you move forward throughout your day.