MINDFUL MONDAYS pt 2 | Meditation to alleviate stress

A meditation to do exactly what it says on the tin!

Todays meditation is from the Kundalini Yoga tradition, however that doesn't mean that you can only use it as a full meditation. This breathing technique is most definitely in my toolkit, and just like Box Breath a few rounds is sometimes all I need to help when I feel the physical and mental effects of anxiety.

HOW DOES IT WORK?

Simply put it helps activate our parasympathetic nervous system (if we think of our natural fight or flight mode as 'ON' the the P.S.N.S is our 'OFF') by

1. Helping us to take longer and deeper breaths

2. Breaking up a longer inhale into smaller parts

3. Using our nose

It also helps in the moment because we have to focus on the pattern of the breath, giving our mind something to focus on if it is struggling.

HOW DO I DO THE BREATHING TECHNIQUE?

1. Tall spine: whether you are sitting or standing try to make your spine as long as possible to give your lungs maximum space

2. INHALE: in 8 short stokes or 'sniffs'

3. EXHALE: in 1 powerful breath

4. Always breathe through your nose

5. Try to visualise the stress leaving as you exhale, your shoulders getting less heavy and burdensome.

HOW DO I TURN IT INTO A MEDITATION?

1. OPTIONAL "Tune In" with the Adi Mantra (Ong Namo Guru Dev Namo) 3 times, there are videos on my INSTAGRAM of how and why we do this in Kundalini Yoga.

2. Sit comfortable, again with a long spine

3. Close you eyes, focusing entirely on the breath

4. Place you hands in Gyan Mudra (or any mudra for that matter, for ideas click HERE)

5. Finish by inhaling as deep as you can and holding the breath for 5-10 seconds. Exhale. Inhale deeply and hold the breath 15-20 seconds. Exhale powerfully. Inhale deeply and hold the breath 15-20 seconds and roll the shoulders as fast as you can. Exhale and relax.

If you practice this as a meditation start with just 3 minutes and work your way up gradually to 11 minutes, breathing like this when you are first starting can leave you light headed.

Let me know if you try it and what you think!

Have a beautiful day x