Oct 032016
 

By Robin Larkin

Practicing mindfulness means bringing your attention to a calmer place. It is not in our nature to do this naturally – quite the opposite really. So, we practice. In one minute, you can practice bringing your attention to a calmer place. Here is a breathing exercise for you to try. It is a Kundalini breathing exercise. Kundalini is a type of yoga that uses breathing techniques as well as movement to increase awareness or attention.

The One Minute Breath
  1. Breathe in for 5 seconds
  2. Hold your breath for 5 seconds
  3. Release for 5 seconds
  4. Hold your breath for 5 seconds
  5. Repeat this pattern for one minute.
  6. Use a timer (on your phone or a kitchen timer) to keep track of the minute so all your attention is on your breath and the 5 second count.

References:
Altman, D. (2012). The Top One-Minute Mindfulness Strategies to Use in Your Practice.
Bernstein, G. (August 5, 2014). A One-Minute Meditation To Silence Your Mind & Calm Your Energy. http://www.mindbodygreen.com/0-14788/a-one-minute-meditation-to-silence-your-mind-calm-your-energy.html
Yoga Journal. http://www.yogajournal.com/category/yoga-101/types-of-yoga/kundalini/