Breath Awareness is a very powerful technique that people have been practicing for over 5000 years. Practicing Breath Awareness brings you into the present moment and creates a healing environment . "The past is history, the future is a mystery, but today is a gift. That is why it is called the present!" - Unknown
Let's begin by lying on our back and placing a weight on the belly. The weight can be an eye pillow, rolled up blanket that is about six inches wide with the ends resting on the floor, cell phone or something small with a similar weight. You can also rest your hands on the belly with the elbows comfortably on the floor. If your knees or lower back are not comfortable, try placing a rolled towel or blanket under the knees to lift them up a few inches or bend the knees with the soles of the feet on the floor helps.
Now bring your minds eye to the weight rising and falling on your belly. Feel the movement. If using your hands they are lightly resting on the belly and only observe and sense the movement of the belly rise and fall. Your not attempting to change the movement just let the belly rise and fall under the weight. Let the belly move in it's own rhythm without controlling the movement. The key is to observe the breath without any interference.
Maybe you can notice the natural rest (slight pause) at the bottom of the exhalation. Continue following this movement of the weight with the rest at the end of the exhalation.
This simple observation of the belly rising and falling can relax the body for optimal healing. If the mind wonders, bring it back to observing the rise and fall of the breath without controlling it. When you bring yourself back to the present moment it stops the mind from anguishing over the past and worrying about the future. When you can build these moments of just observing the belly rise and fall in the present moment the body and mind relax, letting go of what your holding onto that's may be causing your anxiety. It will also release tension.
The weight on the belly gives us something to focus on instead of the actual breath which keeps us from controlling the breath. The weight helps us to watch our breath indirectly without controlling it.
Breath Awareness helps us focus on ourselves in the present moment instead of worrying about everything in our lives.
Breath Awareness creates calmness, focus and happiness.
Happy & Healthy,