11 Minute Breathing Affirmation Meditation Mindfulness Exercise

11 Minute Breathing Affirmation Meditation Mindfulness Exercise

TAKE TIME TO BREATHE!

Tips on how to fill your lungs with positive energy. Take some time to nourish yourself with J'aime's 11 minute breathing exercise. Look at your calendar and set an alarm for 11 minutes each day. I know that with today's culture our schedules are filled, the hustle and bustle makes us feel too busy for self-care. You may feel that there is never enough time. Make this a healthy habit to set aside 11 minutes a day to nourish your lungs, mind, imagination and soul. Practicing mindfulness techniques will help in many aspects of your life.  
 
Find an area in your current space that you feel comfortable. You can do this with your eyes open or closed, whichever you prefer is what will work best for you.

Please take the time to do these three things before starting this breathing exercise:

  1. Please take a moment to review the picture with reference to the body skeleton to understand where your oxygen is traveling when you take breathes.
  2. Please create your own affirmation list with at least 10 affirmations. Here are some examples of Affirmation Mantras. Learn more on creating your own affirmations that you can say to yourself daily when anxiety and other triggers to negative emotions arises.

Set your timer for 3 minutes - Breathing Techniques

If your eyes are closed: After starting the timer take these three minutes to breathe in form your mouth and out through your nose or ,do the opposite. If it is more comfortable breathing through your mouth and exhaling from your nose, please do what makes you feel most comfortable. Take these breathes with positive intentions for yourself and your goals.

As the oxygen travels through your body. Keep your focus on filling the following areas with positive intentions and oxygen. As you take in each deep breath remember to take the oxygen through the: Frontal sinus, Alveolar sacs, Nasal cavity, Oral Cavity, Pharynx, Epiglottis, VocalFold, Thyroid Cartilage, Trachea, Apex, Superior lobe, Lingular division bronchus, Carina of trachea, Lobar bronchus, Horizontal fissure, Intermediate bronchus, Oblique fissure, Middle lobe, Cardiac notch, Inferior lobe, Lingula of lung, Inferior lobe

 

Set your timer for 3 minutes - Meditation
Set your timer for 3 minutes - Visualization
Set your timer for 5 minutes - Affirmation
Create your 10 Affirmations. Things that you you believe or would like to believe in yourself.
1.

Breathe in deeply to bring your mind home to your body.

— Thich Nhat Hanh

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