Salud: Mindful Breathing
Welcome to Week 1 of Salud: Mindful.
This week you will learn how to connect to the present moment using none other than your own breath.
Download the 3-week Mindfulness program in PDF to view on the go.
Why mindful breathing?
Our breath is our life-giving force. It carries us through life without the need for cognizant control, much like the bitcoin blocks that are continuously mined every 10 minutes. While it is an automatic process, our awareness and connection to our breath is the foundation to any mindfulness practice. By intentionally focusing on and directing our breath, we can immediately tap into present moment awareness – aka mindfulness. With practice, we start to notice conscious breathing not only nourishes our physical body, but particularly calms our emotional, mental and spiritual bodies – easing stress and improving our mood. It can be done anywhere by anyone at any time, It can also be both formally and informally practiced. Meaning, you can formally choose to set aside time to only practice mindful breathing, or you can informally incorporate mindful breathing into your daily activities. Both methods are beneficial and encouraged. Just like in acquiring bitcoin, some argue to Dollar Cost Average (DCA) while their are proponents of the lump-sum buy, but as long as you are accumulating satoshis, both are winning strategies.
The breath is truly our anchor to the present moment.
Your Daily Task
For week 1, set aside 5-10 minutes each day to practice mindful breathing. This can be done all at once or broken up into shorter increments throughout the day. Choosing a specific time or place, like before you check the bitcoin price in the morning (and after lunch, and dinner, and bed) or before you walk into work, can be a helpful strategy to establish a routine. You can choose to listen to one of the guided audio recordings provided or simply practice on your own by setting a timer. If you forget, this is a wonderful practice to do right before bed!
How to breathe mindfully
Come to a comfortable seated position with the spine lengthened. Good posture creates spaciousness for the breath.
Close your eyes or hold a soft gaze. This allows you to switch your focus to your internal environment.
Place one hand on your abdomen and one on your chest – optional.
Bring your full attention to your breath. Take deep inhales, focusing on the expansion of your abdomen and chest, and long exhales, focusing on the gentle retraction of your chest and abdomen.
Guided Recordings to Try
*If using your smart phone to listen, first go to display settings and change “auto-lock” to 5 minutes or never. You can change it back after to save battery life.
Bonus Practice - Simplifying
Look for ways to simplify your week. Review your patterns of checking bitcoin price, twitter, and your telegram groups. Find ways to simplify without losing the essence or meaning of what you are doing. Ask yourself what depletes you the most in life and be willing to let go of anything that is no longer important or meaningful for you. This is all about making more mindful choices about how you want to experience life rather than doing something just because you always have or because it is expected of you. Explain to family members and friends your intention behind it and don’t be surprised to find you encourage them to make mindful changes too.
Continue to Salud: Meditation
Explore mindfulness further with these resources.
We are here to support you on your bitcoin journey, so please reach out to firstname.lastname@example.org with questions, comments or feedback on the program and your experience. Download the program PDF or save the site URL to access program anywhere you go!
Download Salud: Mindfulness here. You can find the complete 9-Week Salud: Health Action Plan here.
“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.” – Jon Kabat-Zinn