Quiet Mind Meditation

This is a quiet space .. designed to inspire, nurture and support your meditation practice so that you might find your own quiet mind

Friday, 19 November 2010

Four-Corner Breathing

The Now & Zen blog today provided a lovely relaxing breath technique called 'Four Corner Breathing' which comes from Lucy Jo Palladine, Phd.D., psychologist and attention expert, and author of "Find Your Focus Zone".

If you find yourself loosing focus in your day, daydreaming too much or just unable to keep your mind focused on the task at hand .. try this technique to "changing your state".

Four Corner Breathing uses an outer focal point (which has four sides .. like a mirror or door frame) with deep, rhythmic breathing .. to lower adrenaline, restore balance and refocus your attention.

Four-Corner Breathing
1. Find an object nearby that has four corners — a box, your monitor, or even this page.

2. Start at the upper-left-hand corner and inhale for 4 counts.

3. Turn your gaze to the upper-right-hand corner and hold your breath for 4 counts.

4. Move to the lower-right-hand corner. Exhale for 4.

5. Now shift your attention to the lower-left-hand corner. Tell yourself to relax and smile.

Repeat 3 to 5 times, or as often as you like .. another great little Spot Meditation to add to your toolbox!

1 comment:

  1. I once had a fabulous Gita yoga teacher who taught this to her class. It is one of my favourite breathing techniques. So quieting.



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