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We practiced breathing. It is a tool to activate the parasympathetic nervous system - switch from stress reaction into a smooth control. You can practice it anywhere. Start out with short e.g. 5 minute exercises throughout the day. You can do longer / shorter - listen to your body.
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Set a timer for the desired duration
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Breath in through the nose
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Use your diaphragm to breath - it will result in your chest not moving and your lungs filling with air in the lower parts, filling the area of the lower ribs and belly.
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Lengthen the exhalation and let the inhalation naturally be longer than normal as well.
We practiced a kind of meditation where we used breathing as an anchor to the body. Ideas and feelings come and go, and they have similar effect as "real" things, as they are really real to the mind. Remember that breath always happens so it can be used as a remote control to switch back to our body.
- Sit comfortably, your body upright
- Set a timer
- Close your eyes and settle in the space around you
- Find the natural rhythm of your breath and follow each inhalation and exhalation
- When you realise that a thought / feeling arises simply go back to your breath
Better word than concentration => awareness
Meditation / mindfulness book: The mind illuminated
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