Module 2: Conscious Breathing Practise

Module 2: Conscious Breathing Practise

Learning: Welcome to the Mindful Observation Practice. This activity will enhance your mindful awareness by engaging your senses.

Let’s begin by finding a quiet space and taking a few deep breaths to center ourselves. Now, choose an object in your surroundings to focus on – it could be a flower, a book, or any other item. Gently gaze at the object, noticing its color, shape, and texture. As you continue breathing, explore the details of the object mindfully. If your mind starts to wander, gently bring your focus back to the object. Take a few more breaths, and when you feel ready, slowly open your eyes. Take a moment to notice how you feel – centered and present. This exercise is a powerful tool to develop your mindful awareness and be fully engaged in the present moment.

Theorist Quotes:

• “Breathing in, I am centered. Breathing out, I am balanced. With each breath, I create a peaceful classroom.” – Conscious Educator

Activity: Mindful Observation Practice

Steps:

1. Find a quiet space and take a few deep breaths to center yourself.
2. Choose an object in your surroundings to focus on (e.g., a flower, a book).
3. Gently gaze at the object, noticing its color, shape, and texture.
4. As you continue breathing, explore the details of the object mindfully.
5. If your mind wanders, gently bring your focus back to the object.
6. Take a few more breaths and slowly open your eyes, feeling centered and present.

Learn Conscious Breathing

Student Step-by-Step Instructions:

1. Recognize your breathing pattern: Observe your breathing when you experience different emotions.

2. Diaphragmatic Breathing: Practice deep breathing by placing a hand on your diaphragm and inhaling deeply through your nose, expanding the belly.

3. Calm Breathing Technique: Whenever feeling anxious or stressed, take slow and deep breaths to activate the vagus nerve and promote relaxation.

Tools:

1. Quiet space for practice

2. Comfortable seating or lying surface

3. Mindful Breathing Timer (optional)

Activities:

1. Conscious Breathing Practice (Nasal Breathing)

2. Conscious Breathing Visualization Exercise

Activity:  Conscious Breathing Practise

Step-by-Step Guide to Conscious Breathing

1. Find a comfortable and quiet space to sit or lie down.

2. Close your eyes or soften your gaze to reduce distractions.

3. Place one hand on your chest and the other on your abdomen.

4. Take a deep breath in through your nose, feeling your abdomen rise as you inhale.

5. Exhale slowly and completely through your nose, feeling your abdomen fall.

6. Continue breathing in this manner, focusing your attention solely on your breath.

7. If your mind starts to wander, gently bring your focus back to your breath.

8. Practice conscious breathing for a few minutes or as long as you feel comfortable.