week 13

Mindfulness is the state of being conscious and aware. It is our ability to be fully present and aware of what we are doing and where we are without being overwhelmed by what is happening around us. We can cultivate it through meditation, short pauses in everyday life to notice emotions and sensory events, and merging meditation with yoga or certain sports. Mindfulness helps to improve our well-being by decreasing anxiety levels. Also, it improves physical health by lowering blood pressure and improving sleep. For example, we made a cup of tea as a mindful exercise. This involved engaging all the five senses and having a deep gratitude for the luxury of water and electricity. Taking the time to truly listen to the kettle boiling. Watching the tea brew. Seeing colours slowly swirl and deepen as the water was added to the tea leaves. Feeling the warmth of the steam on your face, smelling the tea, and sipping it slowly, savouring all the flavours and being aware of the aftertaste. Noticing our breathing and using it as a way to calm and soothe ourselves between sips of tea. This helps us to feel more clear-headed and calmer so we can face the rest of the day and become more relaxed. This week’s breathing exercise was Breath of Fire. It is a form of breath control that is also known as Kapalabhati which means ‘skull shining breath’. Baljeet blew a candle to show the technique and teach how it works. It involves inhaling passively and exhaling forcefully which requires contraction of the abdominal muscles. It is done in a seated position and the inhale and exhale should be the same length. A benefit is that it relieves stress by reducing the activity of the sympathetic nervous system which is responsible for the fight or flight response. It supports respiratory function as it strengthens the diaphragm and helps the lungs take in more air. Also, it enhances concentration and memory due to the stress-relieving effects.

To practice the technique, start cross-legged and seated. Place your hands on your knees with palms facing upward. Inhale through your nose and let your belly extend. Without a pause, exhale forcefully through your nose while contracting your abdominal muscles. Continue the rhythm of inhaling passively and exhaling forcefully then speed up the breathing pattern.