With everything that has gone on the past week I’m sure you are on input overload.  If you participate in any type of social media, either voicing your own opinion or reading others you may feel at this point that your mind has turned to mush.  In order for your mind to properly function and obtain some clarity I highly suggest some type of mindfulness practice.  More than ever we all need time to unplug, and floss our mind of the input plaque that has covered our brain.  I have done some type of mindfulness practice over the past two years and here is what I am doing currently today, I may tweak or change it but right now it has helped me think better, decreased anxiety, and helped me focus on what truly matters.  I have adopted elements of Wim Hof’s breathing method (you can google Wim Hof to see his impressive track record) and Andy Puddicombe’s mindfulness protocol to create this routine.

- I suggest downloading the calm app, it is free, I like to use it to for its timer and music, that isn’t needed but for me it helps

-Right now on the calm app I have been using the scene Falling Snowflakes, it provides a very soothing background noise, which helps set the mood, this isn’t necessary but for me adds tranquility

-First I will close my eyes and take 30-40 big inhales and exhales, thinking fully in and letting go, from there I will hold my breath as long as I can, I know I am doing it right when I feel a little light headed and my lips are a little tingly once I hold my breath, at the end when I start to feel that out of breath sensation, focusing on my forehead I will sometimes see calming and peaceful lights, at this point I will exhale and take a breath and hold for 10s and do that three times, I will repeat the whole process three to four times

-I like to keep track of how long my breath holds take, as I go they will become longer and longer, sometimes reaching three minutes plus, but if I do this just after eating it seems to be shorter

-It is hard to explain the feeling I receive from this process but I guess the best way is peaceful, relaxed, and focused

-From there I will close my eyes and count my breaths 1 on the inhale 2 on the exhale up until 10 and then repeat the process until I feel I am done, I don’t like to put a number on it, some days I’ll count for 10 minutes others 2, it doesn’t matter, its all about time in the state where you aren’t thinking but just being

-Once I’ve decided I’m done counting I will sit there with my eyes closed until I’m ready to get up, once again that is completely dependent on feeling, I also like to have some water nearby for when I finish as it brings me back into the physical

-I like to leave myself at least 15 minutes for a session, but if I’m sometimes in a crunch before class I’ll do it for a couple cycles

And that’s it!  I have done guided meditation apps in the past including Headspace, and Calm so if your just getting into it you can give them a try as well.  Let me know what you think and I hope you enjoy giving your mind a break.