| Have you ever given up on an activity like meditation | | | | diaphragm, however it can also be done sitting down |
| or yoga because you don't have the time? For busy | | | | while keeping your spine straight, legs crossed, |
| work at home mums, taking an hour to try and do | | | | shoulders relaxed and the back of your hands resting |
| meditation, pilates, yoga, relaxation techniques or mind | | | | on your knees. |
| training is usually a luxury that we just can't afford to | | | | Step One: Abdominal breathing: Watch your natural |
| do daily. Have you thought of doing some of these | | | | breath pay attention to how your abdomen moves in |
| mind and body exercises on a daily basis but just for a | | | | and out along with your breath. Then start to intensify, |
| FEW MINUTES? You'd be surprised at the new spring | | | | stretch and extend the movement with every |
| of energy and mind power that will emerge from just | | | | inhalation and exhalation. Fill and empty your abdomen |
| those few minutes of meditation, relaxation, mind | | | | completely with every breath, without straining. For ten |
| coaching or self awareness. | | | | breaths, do not breathe into your chest, limit the |
| The daily routine of work at home mums is filled with | | | | movement to the abdomen, and then take some |
| appointments, stress, noise, demands, multi-tasking, | | | | seconds rest. |
| physical work, travel and a commitment to others. | | | | Step 2: Thoracic (chest) breathing: Observe again your |
| How often do you actually channel back within | | | | normal breath but this time see how your chest |
| yourself, take a pulse on your body and mind, and | | | | moves. Then start to intensify, lengthen and extend the |
| create new energy which emerges from within? | | | | movement. Satiate your lungs completely on inhalation, |
| Personally, the only way I used to become aware of | | | | then exhale and allow your lungs to collapse fully, |
| my body was when it had been aching, and generating | | | | sinking to the lowest point. For ten breaths, {keep the |
| new energy meant drinking more coffee! I have | | | | abdomen still, and move only the chest|breath only into |
| however started using a few methods and have | | | | your chest, and keep your abdomen still. |
| found that not only I am able to exercise some | | | | Step Three: Full yogic breathing: Merge abdominal and |
| techniques in just a small amount of time} every day, | | | | chest breathing in the one breath as follow: Inhale |
| but I feel immediate benefits with reducing stress, | | | | deeply into the abdomen, and then continue inhaling up |
| increasing my energy levels, helping my mind focus, | | | | and expanding to fill your chest. Hold it for a second or |
| enlightening my spirit, and improving my mood. That | | | | so. Now breathe out first from the top of the chest |
| sounds good doesn't it? | | | | down, emptying the air out of your chest first, then the |
| I would like to introduce the varied techniques that I | | | | abdomen, moving the air down and out until completely |
| utterly recommend for work at home mums. Most | | | | empty. Repeat this abdomen-to-chest inhalation and |
| importantly, the techniques I will share can be | | | | chest-to-abdomen exhalation, sort of a rolling motion, |
| completed in brief sessions. Needless to say, if you | | | | for 20 breaths. I prefer to lay still for a short moment |
| actually develop a new passion and have the desire of | | | | afterwards, just returning to my natural yet deepened |
| becoming a master at using them, there's plenty to | | | | breath and enjoying my relaxed mind and body. |
| learn and expand on in every of those. I'll cover the | | | | I hope you enjoy this straightforward yet renewing |
| first technique in this article. | | | | breathing technique as much as I do. It is perfect for |
| A Few Minutes For Your Body and Mind Series: | | | | work at home mums: it needs no equipment and takes |
| Technique One: Yoga Breathing. | | | | only a few minutes! Stay tuned for my forthcoming |
| Yoga breathing is best done lying on your back with | | | | posts for this series with more short and easy body |
| your hands resting a little apart just underneath your | | | | and mind renewing techniques. |