The Science of Hope

This is week one of a program I created called "The Science of Hope" to experience the link between mindfulness and neuroplasticity. 

“It has been discovered that the more often your brain is exposed to difficult emotional challenges that are successfully navigated by healthy forms of regulation, the more stable and enduring the Neural Pathway will become to promote wellbeing.” From The Center for Healthy Minds-Madison, WI.

 What Is Mindfulness?

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

Quote

“Deep breathing is our nervous system’s love language” Dr Lauren Fogel

Mindful breathing is a simple technique that provides a solid foundation for further mindfulness practices. It is the anchor we returned to when other experiences arise and draws us away. Concentrating on the sensations of the breathing helps us stay focus on the present moment. Learning to breathe mindfully can improve our lives in countless ways. We carry our breathing wherever we are, allowing us the opportunity to center ourselves and soothe our mental, physical, and spiritual condition whenever is needed.

Mindful breathing solely requires us to pay open attention to the breath exactly as it is. At the beginning it might feel like we are not accomplishing much, but believe me, we are. Remember to be kind and patient with yourself. Even though breathing is an automatic process that we do most of the time without even thinking of it, enhancing our awareness of this innate life-giving force through a variety of mindful breathing exercises can be liberating and transformational.

 One of my favorite aspects of mindfulness is that allows me to be in the present moment, letting thoughts, emotions, and sensations enter awareness without resistance or avoidance. The mind wonders, this is normal. When this happens, I intentionally go back to my breath. So that I can calm the activity going on inside my head. Escaping the overwhelming trap of visiting the past or loosing myself in the future more often that I would like to admit. When I concentrate in the present moment and can be at peace with myself. Remember that the more our brains are exposed to healthy forms of regulations like mindful breathing, new neural pathways can be stablished to change our brains which in turn changes the mind.

Formal Meditation Practice: Mindful Breathing

—The Science of Hope - Week #1 Practice Mindful Breathing daily from 5 minutes to 20 minutes. Starting on 5/7/23. I will post week #2 on 5/13/23.

Set your timer for how long you'll practice, and then practice until the time is up. Sit comfortably with your spine aligned, inviting mind, body, and heart to soften, relax, and open... If you notice areas of tension in your body, gently invite relaxing…Now notice the body you live in is breathing…Move your attention to where it's the easiest to feel your breath (belly, chest, or nostrils) and anchor your attention here… Now bring lots of curiosity to the actual sensations of this inhale and exhale, from the very beginning of the inhale through the completion of the exhale…Open to the next breath as it arrives…Stay very receptive, accepting, kind, and gentle with each breath…Softly note the beginning of the inhale with “In”, or “Breathing in”, and at the beginning of the exhale with “Out”, or “Breathing out”… remember each breath is new, so open to it with curiosity… whenever you become aware that attention has wandered away from the breath and some other experience is predominant - fantasizing, planning, remembering, or feeling a sensation or an emotion - simply notice this without judgment, and gently and kindly escort your attention to the sensations of the breath, intentionally reconnecting with the breath again…

In this way you are cultivating calmness and spaciousness, dwelling in the present moment, allowing the busy thinking mind to rest in the simple, amazing sensations of breathing...

*Meditation - from the book – Unshakeable Confidence / Mare Chapman

Have fun and stay Curious!