Mindful breathing exercise for pain and balance

This breathing exercise was shared Jasmine - someone I met on the journey of creating the 7 Minute Mindfulness program.

This is Jasmine's personal breathing technique that helped her to alleviate her Scoliosis back pain and improve her alignment.

You can find more exercises like this one in the 7 Minute Mindfulness Guidebook. The "Body Scan" audio track and "Three Part Breathing" audio track combine my own breathing techniques (similar to Jasmine's) along with ultra relaxation music. /disk2/primemymind/public_html/wp-content/plugins/oxygen/component-framework/components/classes/code-block.class.php(133) : eval()'d code on line 7
">Learn more about the book and the audio tracks here.

Start sitting up straight. Begin with deep breathing and notice the sensations in your body. Locate the center of your chest and focus there for a moment as you breathe.

Next, imagine a plumb line dropping from the base of your head, between the shoulders, to the base of the spine, through to the earth. Feel you Qi dropping down through the earth from the root chakra at the base of your spine.

Now imagine filling both lungs evenly with air.

Align the eyes and make sure they are on a horizontal plane (not tilting the head). Focus on keeping your eye line horizontal, let it guide the shoulders to rest evenly.

Feel the head balanced over your root chakra at the bottom of the spine.

Keep the chin up and eyes level.

Imagine filling both legs evenly with a grounding sensation, focusing on feeling equally in touch with the earth through both the feet. This tends to pull the stomach in, lengthen the core and spine while expanding the lung capacity.

Notice the energy equally in both arms and drop any remaining tension.

Keep focusing on your center and dropping the Qi line down to the base of the spine.

Continue breathing, dropping any tension, and keep coming back to focusing on the center. Imagine tension being brushed off at my shoulders, ribs, hips, knees and feet.
Jasmine is one of the case studies from 7 Minute Mindfulness.

7 Minute Mindfulness has 2 core parts – the 181 page guidebook which explores mindfulness, healing, and wellbeing practices from various cultures and periods of history. It also includes many case studies and exercises such as Jasmine’s breathing technique.

The 2nd part is the 7 Minute Mindfulness audio sessions. These take all of the theory and exercises, and combine them into audio sessions which guide you into deep relaxation, help you connect with your breath and body, and release tension.

These practices are suitable for beginners as well as people who have practised mindfulness and meditation before.

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