Monday Moments: Reset With A Meditation Outbreath

I know this may not be your thing, but I want you to give something a try.

I’ve been getting really great feedback from clients – including entrepreneurs and moms, executives and stay at home dads – on how good this is in breaking that thought loop and interrupting that mind chatter we all become trapped by.

It’s called the Out Breath, and it is something I wove into my meditations from a breath practice called Pranayama. Try it when the world starts to get too much for you, or when you simply need to reset.

It goes like this:

  1. When you become aware that your mind is getting stuck in a loop, or you notice that inner voice getting to be too much, gently place your attention on your breath. Just rest your awareness on the feeling of your stomach moving against your shirt and feel the fabric as it moves against your skin.
  2. Once you have caught your own attention, take a nice, slow, deep breath and feel yourself relax. When you are comfortable tighten your diaphragm and quickly back it up and back to send a small huff of air out of your lungs and out through your nose.
  3. It should feel like you are pulling your navel back and up towards your spine.
  4. Your mind may panic for a moment, but simply smile into it and take one out-breath every second.
  5. Do not worry about your inhale. Your body will take care of that on its own. Start slow and simply focus on the air as it rushes out past your nostrils.
  6. Try 12 to 15 of these in a row before pausing to take a long, slow breath in to fill your lungs.
  7. With practice you will be able to do this exercise for minutes at a time, but to start simply relax into 12 – 15 breaths, drawing your mind away from the distractions of your day and into that little huff of air that you are pushing out of your lungs.

That’s it.

When you hear the silent emptiness where your mind-chatter once was, simply smile and continue your OutBreath for a few moments more, before returning to whatever it is you were doing.

It’s an incredibly powerful way to hit the pause button in your life, day or night, and get back to enjoying your life without anybody knowing what you are doing.

I would love to hear how this has helped you refocus on work or while on a weekend escape, before or during a meeting, in the middle of a date, even while on your daily commute…

Be well and enjoy –