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Self-Empowerment via the 4-Phase Breath-Mindfulness Practice
1. Close your eyes and observe the present pattern of your breath cycle
How strong or weak, short or long, jerky or smooth, are the in-breath and out-breath? Is there a pause after the in-breath and/or out-breath? How long or short, comfortable or uncomfortable, is/are the pause(s)?
2. Note the tendency of your mind
To judge the present natural pattern and want to fix and control! - RESIST THIS TEMPTATION!
3. Observe how your breath, drawing on the energy of your attention
will often adjust towards a healthier and natural 4-phase pattern.
4. Check the pattern of your present breath cycle in Table 1. below
Gain clues to how your breath cycle is mirroring your present (subconscious?) lifestyle pattern.
5. Explore your potential!
For making your breath-cycle more naturally resourceful, by adding in the affirmations in Table 2 below, plus a GENTLE encouragement to move towards the square (autogenic) pattern shown below. Respect any resistance found and get skilled help to transform your pattern towards a more healthy, self-empowering, self-creating one.
Table 1: What the phases of the breath tell us.
Table 2: Affirmations to strengthen the phases of the breath cycle.
Say 1 or more keywords/phrases on the related phase of the breath that you want to strengthen.
If you cannot say the affirmation with conviction, check out the resource links (above) for weakness in that phase of the breath cycle.
This 4-Phase-Breath Self-Awareness & Self-Transformation Practice is a Mindfulness-Based Stress-Reduction training technique developed by Dr. Michael J. Meredith
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