Still the Mind Chatter! - A Breathing Practice for Inner Peace & Self-Awareness Training

Calm Your Mind Chatter - Wind Down Your Overactive Brain - Find Stillness & Balance!

Self-Empowerment via the 4-Phase Breath-Mindfulness Practice

Breathwork - 4 phase breathing practice for Self-Empowerment

1. Close your eyes and observe the present pattern of your breath cycle - How strong or weak, short or long, jerky or smooth, are the in-breath and out-breath? Is there a pause after the in-breath and/or out-breath? How long or short, comfortable or uncomfortable, is/are the pause(s)?

2. Note the tendency of your mind - To judge the present natural pattern and want to fix and control! - RESIST THIS TEMPTATION!

3. Observe how your breath, drawing on the energy of your attention - Adjusts its cyclic pattern towards a healthier one.

4. Check the pattern of your present breath cycle in Table 1. below - Gain clues to how your breath cycle is mirroring your present (subconscious?) lifestyle pattern.

5. Explore your potential! - For making your breath-cycle more naturally resourceful, by adding in the affirmations in Table 2 below, plus a GENTLE encouragement to move towards the square (autogenic) pattern shown below. Respect any resistance found and get skilled help to transform your pattern towards a more healthy, self-empowering, self-creating one.

Table 1: What the phases of the breath tell us.

Phase of Breath Cycle	STRONG=	WEAK or ABSENT=
IN-BREATH	Self-empowerment	Self-limitation, Jerky=self-sabotage
HELD IN-BREATH	[Self-]Control	Energy-Scattering
OUT-BREATH	Letting-Go,Clearing,Relaxing	Self-burdening, Over-controlling
HELD OUT-BREATH	Self-restoration,Stillness,Receptivity Peace, Intuition/Creativity/Pure Beingness	Hyperarousal,Anxiety,Insecurity,Vulnerability

Table 2: Affirmations to strengthen the phases of the breath cycle.

Phase of Breath Cycle	AFFIRMATIONS - choose a word or phrase that resonates
IN-BREATH	Energy, Power, Potency, "I am powerful!"
HELD IN-BREATH	Discipline, Control, Choice, Responsibility, Wisdom, I am in Control
OUT-BREATH	Let Go, Relax, Release, Surrender
HELD OUT-BREATH	Rest, Restore, Recharge, Stillness, Listening Intuition, Creativity, Simply Being

The 4-Phase Breath Cycle is a mindfulness training practice developed by Dr. Michael J. Meredith

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