Noticing Breathing in and Out to Calm the Mind

3 Min
Meditation
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Jiva Masheder
Mindfulness for Stress & Anxiety
Following the breath is so helpful to calm and focus the mind - but it isn't always easy to do; the mind gets endlessly distracted. That's where saying to yourself 'breathing in, breathing out' can really help - try it and see!
From the community
76 reflections
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Samantha
In & Out
Simple words can make something that seems so innate and effortless monumental. Meditation has driven me to use my breath as my anchor for my anxiety and other mental as well as medical ailments. Meditation and the simple focus on breathing in and out can work wonders and change the brain 🧠. It is called neuroplasticity. Meditation is powerful and so is the mind. But one must have the strength to let go of the past, stop worrying about the future and remain in the present which is way easier said than done. SCD.
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Chris
I felt
A definite release after a few very hectic days. Not taking a moment to myself. Was nice to come back and let the tension go.
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Joyce
Left to its own devices...
I liked being aware of my breathing just as it as is, appreciating what my body instinctively know how to do, and grateful for the ability to do it. Namaste
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Maria
Noticing the Breath
Though I think it was still helpful, I think my back pain affected my meditation this evening. 😕
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Tammy
Noticing breath
I feel very relaxed and centered after doing this simple breathing exercise. Ready to start my day.
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Eliza
Meditation Reflection April 20
Very helpful to have meditations that remind me to breathe and be aware of my breath while relaxing
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Steven
So needed
This meditation was just what I needed today, as my downstairs neighbor has been causing a disturbance.
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Jordan
Third meditation
Didn’t like the breathing in, breathing out. Too much to focus on
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Haley
Soothing
I noticed the relaxation and focus as I was reminded to acknowledge the sounds around me, but to then refocus on my breathing. It’s a reminder that in life there are things in your peripheral, but you must refocus on your journey.
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Moses
Labeling
I learned that I shouldn’t try to label my thoughts while im meditating I should let them flow in and out as they come
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Cathy
Good one
I’m under a lot of stress, I woke up feeling anxious, this helped.
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Louis
Breathing In Breathing Out
Excellent idea of putting words to accompany the experience of inhaling and exhaling. Found that I was less distracted by fleeting thoughts.
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Gerardo
Breathing
I noticed the key for this is "breathing” it will help us overcome our stress and anxiety’s
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Sally
Breath as an anchor
This was a good meditation to remember how your breath is an anchor. I forget that during a stressful event and hearing this is a good reminder.
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Athena
I felt.
My chest with one hand and my belly with the other. My mind had a hard time staying focused here but I never am disappointed with the 3 mins I spend sitting cross legged. And upright. 😄
TM
Tara-Michelle
Anxious
Learning to not dwell on a feeling that no longer serves me. Focusing on all the beauty in my life and multiply that.
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Craig
Still having anxiety trouble
Every thing I do to better my immediate feeling or mood works it just has to be constant to work otherwise I have to start over but this was a good three minutes
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Verity
Calming my mind
I noticed that as I breathe in and out it calms my mind. Would recommend it to anyone who stresses out a lot.
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Miller
Noticing breathe no in and out can calm the mind
I learned that closing my eyes and breathing makes me less annoyed at other people and more happy and calm.
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Heba
Trust your body
My favourite part of this meditation was when she said “dont try to control it, just trust that your body knows what it’s doing. More faith, less control!
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Tia
I felt peace as I floated around my own sadness. It became not a running from or embracing of.
I learned that I can, instead, coexist unbothered with my pain,
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Cadence
Practicing my breathing
I learned that taking deep breaths in and out really helps. Focusing on my breath helped me relax and forget about everything that stresses me
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Jane
Breathing
I loved this exercise. It was simple and easy to follow. Great for beginners!
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Kat
Breathing in breathing out
Listening to, thinking, and feeling breathing in and breathing out calms the body
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Linda
Noticing breathing in and out
Like 21 breaths, I noticed it was easier to maintain focus. I tried saying the words out loud, but it seemed to work better for me to just say them in my head. This was very relaxing.
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Emma
Breathing in and breathing out
I learned that trying to focus in breathing made me feel to calm and relaxed. I just was in my bubble and felt like everything didn’t matter, the important things was only to know my own breathing.
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Jessamine
A first
First meditation I've done that just focused solely on the breath. Invigorating to know that I can just bring my focus to this at any time because it is always with me. Also lovely to be reminded not to blame when my mind wanders. Self compassion is key
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Susan
Notice Breathing in....
I liked the calming way that we actually named each breath. It helped me to stay more focused during the mediatation.
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Joyce
Steady as she goes
Good start my day on and even keel, ready to head out into the open seas. Namaste
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Joyce
Nothing but the breath
It took me about 5 tries after ether meditation, but I did finally get to a count of 10 breaths without drifting off. Glad I had the time and took the time today to unclutter. Namaste
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Rylie
Today
I learned to try to let go of worries that I can’t control. If I cannot change things, I should not, or try not to, stress about them
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Cyndee
Morning appreciation of senses 🌅
I normally don’t wake up thinking gratitude for my eyes, ears, nose or any of my senses. It’s not a bad way to start the day by appreciating these parts of my body and how they enhance my life and give me the ability to go out into the world and pretty much do whatever I need to or want to. I’m grateful to have this ability. Thanks Aura! 🌞
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Kimber
first time
she talked about feeling a warmth bubble around you from a window in a safe place. I could feel the warmth.
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Corey
Effective Approach
It’s really effective for me to use this method naming breaths; breathing in... breathing out. Eventually I’m able to slip away from even that much focus and just exist in the present. This particular session is great for stress relief and even dealing with emergent panic attacks
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Candy
Breathing
Concentrating on our breath is like paying attention to the stars in the sky. You can actually stare at one watching it flicker, possibly witness the color change, maybe even see it set beyond the horizon. Each breath has its own “life”, deep and full, or shallow and easy. Maybe the breath is forceful like a gale to extinguish many cables, or it can be a long awaited whisper full of desire and dreams. Whatever your breath, take each one as deliberately as possible. Delight in, savor, find that which is perfectly splendid or near such within each breath. This will ease your mind, heart, and soul.
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Joyce
With a minimum of fuss
Straightforward and open, a good intention for the day. Namaste
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Joyce
In and out
I learned to breath in and out from each part of my body from my toes up I felt like the stress breath out which each part. Thank you
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Melanie
Day 1
It felt so nice to just feel myself. Just my breaths and my body. My mind cleared.
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Christine
Mindful
I had an interview for a job, and I keep re analyzing everything that happened. And I really just needed to bring my mind back to a calmer place. And this 7min meditation really helped. Hopefully I do get the job but more importantly hopefully my mind is able to be calm and put the interview on back burner until I hear back!
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Priscila
Connected
I felt connected with my breath and I feel more clean and calm from the inside.
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roydel
i not happy at all
I will never be good enough or happy with how i feel about myself I've lost all my friends since that day nobody likes anymore why am i so sad I can't explain
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Debb
Noticing Breathing In and Out
Although, I like this meditation and the practitioner, I find that the pace of the breathing is a bit too fast for me. As a tapping practitioner, I tend to have my clients breathe at about 1/2 pace compared to this meditation. For those of you who prefer the slower breathing pace (which I find more calming), it is possible with this meditation if you breathe in and out every other time the practitioner prompts you.
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Krysta
Calm
Taking a minute to quiet your mind and accept your physical pain without trying to fight it is so helpful.
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Sean
I wander
I never noticed how easily my mind wanders off. It was quite difficult to keep calling my attention back to just breathing.
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Hedvig
Difficult to focus
I realised I wasvery easily distracted. Not sure if it’s the particular session or just my mood.
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Alyssa
Hard to focus
I felt that its was a bit more difficult today to just focus in breathing
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Selena
Lovely
This was a little quicker than the other breathing exercises, which isn’t bad at all. I definitely enjoyed it! I love how she mentioned at the end that breathing will always be there as an anchor point throughout the day. Beautifully said.
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Hannah
Happy
The happiest I am is when I am nice to everyone around me, including myself. When I am not judging myself and try to not judge others. When I focus on self love and ways to raise intelligence and peace... with that being said I hope you all have a happy peaceful Friday.
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Aditi
My thoughts were racing at first but I felt a sense of calm by the end that has been evading me.
Your body knows how to breathe, it can take care of itself and it wants to be balanced.
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Jordan
breath
I noticed that there was a lot of things trying to steal my attention away from the meditation itself. my cat was going crazy, the heater in my room decided to turn on. on the inside I felt this desire to not want to practice today for some reason and I felt my mind wander around and come back every now and again. I'm reminded in this session that distraction is a part of life and learning to accept and breathe can be really important.
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Miles
Thoughts spiraling
It seemed as though my mind wanted to shift to other things that had either been on my mind that day or things that were stuck it in my head. Breathing exercise kept me calm before drifting into meditation
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Asta
Meh
Couldn’t really understand what she was saying and noticed myself not paying attention the majority of the time but oh well.
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Sophia
Not good Or helpfuf
I noticed that she was saying not to let your mind think and keep going and to basically clear it. But as she was talking I saw I was moving all around couldn’t get comfortable or focused. All in all it just wasn’t the session for me
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Kati
Not great
I didn’t get a lot from this meditation. She just said to notice your breath but nothing else beneficial.
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Jay
Bring jt Back
I learned that there can be distractions in the form of thoughts, body aches and the outside world. You have to remember to find ONE action, like breathing, to center yourself and reset your mind and thoughts.
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Brendan
Breathing
I feel very relaxed! Natural sounds and breathing are a great relaxation tool
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Marion
Too much background noise
There was way too much background noise. I could barely hear the lady’s voice. It’s a pity because the practice is effective and simple enough to be done regularly throughout the day when needed.
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Alma
I’m trying this app out to help me sleep ,, but it’s the fact that these sessions are 3 min sucks 😑
This app is not going to help me since every 3 min I have to look for something else to replay ,
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Kathiey
In and out breath.
This practice always calm and relaxes right down. Very soothing before bed.
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Jose
In and Out
I noticed that I controlled my breath better when noticing the flow of my breathing.
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Joyce
Breath as Base
Getting grounded in the present to appreciate the blue sky day ahead. Namaste
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Maddi
april 8 19
while doing this exercise i noticed how tense i was in the shoulders before then noticed how relaxed i was after. this session really helped me relax into a more peacful zone.
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Itumeleng
injustice
I learned that people conform to the world because of lack. I learned that poverty can be a curse.
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Eli
My dads arms.
I found a nice peaceful place... My dad putting is hand through my silky hair. Just enough light.. Freedom from the world. Just someone I understand.
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Courtney
New
it's hard to shut off my mind and sometimes I I focus on my breathing so much that it almost becomes unnatural and makes my chest tight with anxiety, but it's okay because I'm new at this
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Karen
Doubt
I doubt myself and don’t love who I am lol but hopefully I learn to change that because I hate that feeling
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Biju
Incomplete 7 minutes session
The session was only three minutes even though I chose 7 minutes
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Amy
Reminder to breathe
This meditation is such a great reminder to stop and take a moment to focus on the breath.
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Thorolf
Universe
Sitting between oak trees in a park, hearing them telling that love is the key. Breathing together with them, inhaling and exhaling, highest and lowest point. The universe works the same way, i am sure.
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Athena
In my own mind.
I noticed exactly as I b gun to think about things other than what was being said... Her reminder to return to the practice fit my current thought. And if felt good to be insync
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Jeanine
Hard To Hear
Even at full volume, the sound was muffled. 😕 I held it up to my ear to listen.
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Naja
Breathe
Always go back to the core/ breath for grounding. Allows kinesphere to expand causing self to be more aware of surrounding and self
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Haley
Learn to take a moment
I learned that taking a moment to meditate is the best way to deal with any negative thoughts swimming through your mind
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Reshun
Being aware
I learn how to allow the things to take its course , and how to let go . I’m still learning how to breathe through and take action before my thoughts take over me. Thank you!
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Haley
Keeping a calm and relaxed mind
In today’s lesson we can learn a lot about how useful and important meditation is. Whenever you breath in and out you are keeping a healthy, relaxed, and calm mind
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Roxy
I feel at ease, I noticed I trust that all will be well! All I need to know at any given moment is revealed to me, I trust myself and I trust life💜✨🙏
I learned that a busy mind depletes energy! I am grateful or the moment of meditation ✨🙏☺️thank you
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