Week 2 Practice Assignment (Hindbrain Breathing)

You cannot view this unit as you're not logged in yet.

87 thoughts on “Week 2 Practice Assignment (Hindbrain Breathing)”

  1. Jennifer Metzger

    While practicing the hindbrain breathing, I felt calm and relaxed. It felt soothing. I found it to be comfortable given my prior experience with breathing meditation and also the guided instructions clearly leading me through the practice. Afterward, I felt relaxed and also tired with lower energy. I practiced this during my lunch break so I was more relaxed at this time. I practice mindfulness regularly and this is a practice that I use myself to calm anxiety. I have been teaching breathing and mindfulness practices to students and will plan to add the part of scanning the environment.

  2. This exercise is very calming. I appreciate that you don’t have to close your eyes initially. Closing the eyes is a point that some of my students get hung up on. They are not comfortable letting themselves become detached from what is going on around them. If they were able to scan the environment while meditating, I think they will find it more beneficial. I am going to try this is in my classroom tomorrow.

  3. Elise Torres Wade

    At first I was uncomfortable trying to focus on something in my office, so I decided to close my eyes, which causes me to concentrate more on my breathing then I finally felt relax once the exercise started, I would continue to practice this breathing exercise and one day teach my clients.

  4. I have an established meditation practice and attempt to be mindful throughout my day. For meditation, I practice vipassana, however during classes in school, or at the hospital I practice with my eyes open and unfocused shamantha. This technique was a little different in that we are encouraged to keep eye open and scan initially. It was a positive experience for me and I could feel tension dissolving and my heart rate slowing. I will use this when sitting in the Dr.’s office to keep my blood pressure from zooming. This is also something I can put to good practice with students and patients that have difficulty with sitting still and focusing on their breath. It gives another option to concentration with eyes closed or even open with an unfocused downward gaze. The guiding was not overly sedative or intrusive.

  5. In the beginning it was difficult to focus on something around but being able to keep my eyes open and scan the environment helped process of breathing. For me it slowed my heart rate and I became very relaxed. As I continued with the deep breathing , I became more focused and observed my surroundings. I was very calm feeling my stomach inflate and deflates as I took the deep breathes. The exercise was very relaxing to me and it is something I will be able to practice constantly especially when I am in a quiet place and I can see myself teaching it to my clients.

  6. Joanna Krasinsky

    Very calming and soothing. I almost fell asleep and noticed an urge to close my eyes. This is a practice I already teach but I like the scanning environment and purpose of keeping eyes open and at ease. Thank you

  7. Nancy Leung-Simmons

    I always found meditation difficult – my mind would wander and and I would feel uneasy. It really helped not having to close my eyes and allowing my focus and thoughts to wander until I found what felt right. I did feel calm and was pleasantly surprised by how the 3 rings at the end managed to capture my attention in such a non-intrusive way.

  8. I like the idea of keeping my eyes open. I wont feel guilty now when I peek at who has their eyes open, because we all will. I like this exercise for young students. It is relaxing and something I can incorporate throughout my day.

  9. The sense of calm was great! Being able to orient really helped me stay in my body. It was so much easier to feel the grounded support with my feet on the floor and relax into it by sensing safety. Thank you!

  10. privatedriveart

    I have found that closing my eyes works better for me to keep me more focused on breathing and being mindful. However, young children have a difficult time with this, especially those who are dealing with trauma and are afraid to lose sight of their environment and potential threats. I’ve never used focusing on a single sound, but that was intriguing to me.

  11. Usually I close my eyes when practicing mindfulness, but through this guided exercise I found I was able to access the same sense of groundedness and calm with my eyes opened. I think this would be a good exercise to try with the youth at the group homes I work at.

  12. I have a hard time sitting for 5 minutes and get antsy so this was a good practice for me to practice just being. I’ve tried many different versions of this exercise and have introduced it to clients. This version is pretty simple and not too demanding. I could see myself using this technique with my clients.

  13. While breathing in at the beginning I felt some form of anxiety but it goes while breathing out. After a couple of inhales and exhales it goes away and there was a sense of calmness.

  14. I try to practice meditation on a daily basis and I enjoyed this exercise. I liked how we started out with our eyes open as a grounding technique. I have a difficult time keeping my eyes open the entire time as I find I get easily distracted by my environment. I did feel relaxed afterwards. I feel that teaching youth mindfulness and meditation activities are important and very useful.

  15. I definitely struggled with having to keep my eyes open, as that is not my typical practice. I’ll have to try it again to see if I can make it through without closing my eyes.

  16. This mediation was a positive experience. Normally when meditating I close my eyes so that I am not distracted by my surroundings, but I was still able to relax. Afterwards I felt very at ease and my anxiety from earlier in the day was relieved.I would practice this going forward, particularly in public when I need to relax and don’t feel comfortable closing my eyes. I would teach this type of mediation to my future students, since I know closing your eyes can be uncomfortable or make someone feel vulnerable.

  17. Shannon Leonard

    I felt calm and relaxed during this exercise and it is very similar to a mindfulness technique that is taught to students in our school. I am easily distracted and found my mind wandering but the deep breathing and feeling my lungs fill completely with air and exhaling is very relaxing for me. This is something that I would like to incorporate into my day to decompress.

  18. This was initially very hard for me. I hope i did it right……During this exercise I felt more focused with my surroundings. Almost like I had walked out of a fog. I have used mindfulness breathing techniques that recommend closing your eyes with a completely different outcome. I can still hear the bell ringing and the video isn’t even playing….

  19. This was initially very hard for me. I hope i did it right……During this exercise I felt more focused with my surroundings. Almost like I had walked out of a fog. I have used mindfulness breathing techniques that recommend closing your eyes with a completely different outcome. I can still hear the bell ringing and the video isn’t even playing….

  20. At first, practicing the hindbrain breathing was a bit difficult because I was struggling to stay focus and relaxed. I was worrying about simple things around the office but despite the little distractions I managed to complete the exercise. Also, I wasn’t expecting the exercise to be done with my eyes opened; I’m used to completing such activities with my opens closed. However, during the exercise I started to feel relaxed especially when “breathing out”; my body felt like it was releasing some stress and tension. This hindbrain breathing exercise definitely turned out to be relaxing and I would definitely do it again and also practice it with my clients, especially the ones who seem to be under a lot of stress/tension.

  21. Jasmine Williams

    I was surprise when I was ask to keep my eyes open normally it would be require that your eyes be close for meditation. The hindbrain breathing was more comfortable with my eyes open because I could still see what was going on around me even though at some point my eyes began to close on its own. I felt calm and my body began to relax as I did the breathing. It was soothing, something that I can see myself doing on a daily basis especially on days when I feel overwhelm. This technique I can definitely teach to people I work with and I think it would be great because it’s a different exercise.

  22. The hind-brain breathing exercise is something that I learn a long time ago to help me when I felt anxious or stress out. This has always help me to cope when I am overwhelmed or frustrated. I usually do it with my eyes closed. Today I did the practice doing the scanning around and with my eyes open. It was a little difficult because I could not focus on one thing in my room. However I started focusing on my breathing , inhaling and exhaling . My body started to relax, it felt loose and my hearth beat slowed down. But eventually my eyes got heavy and I just wanted to sleep. I had to close my eyes. It was really soothing and relaxing. It felt good. A technique that I can certainly keep using for myself and some of my angry clients.

  23. I was constantly distracted by the phone ringing and other conversations going on in the office. I attempted it again once the office cleared out and it was much better the second time around. I felt calm and relaxed. Afterwards, I felt less tense and more focused. This could definitely be something I could practice consistently and would love to incorporate something like this with my youth groups!

  24. It was really difficult for me to keep my eyes open since I’m used to closing my eyes for meditation. Personally keeping my eyes open made me more distracted, but I can see how it would be helpful for youth, especially those who have experienced trauma. Even though I was distracted at times, I felt more relaxed once the meditation was over. I especially loved the hearing exercise at the end. I noticed that it really got me to focus.

  25. I truly enjoyed this meditative practice. The guidance helped me to really engage as did the knowledge that I did not have to maintain a specific focus (an area I always struggle with and surprisingly I found myself more focused when it wasn’t a goal!) I can see this working very well with my students who may feeel less safe with their eyes closed. I became very aware of where I was carrying tension in my body and was able to relax those areas. The bell at the end was a nice transition from, for lack of a better term, a daydream like state to greater awareness without heightened stress.

  26. Lori Cunningham

    Practicing the hind brain exercise firstly was difficult for me to practice. I could not focus at first and then gradually it became relaxing. In the end, I felt a sense of calmness and felt relaxed. It is something I believe I can practice before going to bed as it gave me a good relaxing feeling. It is something I’d definitely want to share with other people.

  27. I practice meditation on a regular basis. Usually when I do this I do it with my eyes closed. Being asked to do it with my eyes open was difficult. When I first settled into this exercise I immediately found the still point. A minute later I got distracted and brought my attention back to my breathe and settled back into it. I could see this exercise fitting in well with the individuals I support especially when it comes to addictions and anxiety.

  28. I enjoyed this exercise. I enjoyed having my eyes open and found orienting myself to different objects in the room to be grounding. I could see how having the eyes open could be welcome to many especially those with trauma. I personally don’t have an attachment to meditating with my eyes open or closed in general and find they both have their benefits. I also liked the emphasis on the somatic experience and found comfort in the attention to my breath.

  29. The hindbrain breathing meditation was a positive experience. The exercise made me feel calm and relaxed. I tried this meditation after a long day at work with clients and it helped with getting back to self-joy. I believe this exercise can help my clients establish safety to find ways to feel safe in their environment and/or eliminate emotional tensions.

  30. I found it very difficult to relax during the exercise. I constantly found my mind wondering and I kept moving and shaking. It could be because I just drank coffee. I kept grabbing for my chapstick and or my water.
    I find I have this problem a lot too during yoga class. I always have a hard time relaxing during the final exercise.
    I think this is something I should work on. Being someone who suffers from anxiety it would be good to learn and practice being able to center and calm myself to help lower my heart heart and center my mind.

  31. The experience was relaxing and enjoyable. This was the first time I was told to keep my eyes open. I was tempted to close my eyes, but managed to keep them open. I noticed that I inhaled and exhaled more deeply the longer I was engaged in the exercise.

  32. I enjoyed this technique very much. Keeping your eyes open and continuing to scan the environment is especially wonderful. I will definitely use this with my clients.

  33. The exercise allowed my body to relax with relaxing posture, slower heart rate & my mind felt quieter.
    I like the touching to chest or abdomen to help connect me to my body.
    I also like the transition to the ears to pay attention to the sense of hearing.
    It is a good, easy, not too long exercise that I will add to my daily slow breaths practice.

  34. The hind brain breathing experience was was a positive experience for me. I have always enjoyed meditation and was able to relax my whole body and enter into a very calm state. Not having to close your eyes is new to me but I think it is a great technique for those who may not be comfortable closing their eyes in certain environments. It was a nice reassurance to be told that it is okay to lose focus and to not become frustrated if you do. I can absolutely understand how this exercise can be beneficial for traumatized youth and others and hope to use this technique in my future career.

  35. My day usually contains a time for meditation that is oriented toward mindfulness and relaxation. I found it difficult at first to keep my eyes open as this is not my usual practice. But I found using the environment to settle on a focus point (which right now is the ocean outside my window) was a natural shift and very pleasant. I’ll definitely incorporate this technique and use it in my future practice setting.

  36. I always enjoy an opportunity for guided meditation. I have been studying and caultivating a mindfulness practice over the last 8 years. I can’t express how much it has changed my life- saved my life! I has helped me accept and manage my type 1 diabetes (I was diagnosed at 29). I have used different versions of meditations with youth and have found it very beneficial for all of us. I even try to encourage my 2 and half year old to “sit on the cushion” for a couple minutes a day. We are still working on that 🙂

    I can’t say enough good things about mindfulness. Jon Kabat-Zinn, and others, have really taught me the power of the breath and how to “feel” and listen to my body.

    Thanks Sam for adding this in this week’s lesson. It was a great moment of relaxation.

  37. The Hind-brain breathing exercise gave me a sense of calmness. While I took deep breaths and observed my surrounding it was difficult to focus on one specific thing however by the time I was half through the exercise I was relaxed and clam. I will continue to use the hind-brain breathing exercise and use it with my client, family and friends.

  38. I found this exercise to be very calming. I felt myself really relax and not think about anything other than my breathing. I will be trying to use this on myself when I am having difficulty with my anxiety. I look forward to using it with the youth I work with too. If they are having a difficult session or have maybe had something trigger them while in group I can use this to help them relax and become grounded again.

  39. I enjoyed this exercise and found it to be positive. Initially, I was surprised when asked to keep my eyes open as I am used to closing my eyes for mindfulness activities/exercises. This exercise gave me an chance to try mindfulness a different way and I found the experience grounding and calming. Thank you!

  40. I enjoyed this technique. I enjoyed allowing for the eyes being open although that was difficult for me to stay present with my eyes open. When I am working with folks, I always give the option of eyes open, eyes veiled (about half to three quarters closed) or eyes closed. I am always amazed at how responsive my students are to the practice. They will often request mindfulness activities and begin to expect them by mid-semester. Mindfulness is such an important skill to strengthen because I think it helps folks begin to re-learn self-soothing practices.

  41. Practicing the hindbrain breathing exercise was relaxing. It also brought a sense of awareness for the things within my surrounding, both those that I could have seen and also those I could have heard. At the beginning it was a little bit difficult to get my body to focus on the exercise, and not on the many thoughts going on in my head at the time. As the exercise continued and I began to completely focus on my breathing, focusing and experiencing the true nature of the exercise became easier. I felt relaxed after the exercise.

    This exercise will most certainly be something that I practice, especially during stressful moments and I will definitely pass on this practice to the youth and other individuals I come in contact with. We all experience stressful times, and it would be good for individuals to find ways to help them regain composure.

  42. It was difficult at first to slow down my breathing and focus. Putting my hand on my chest to feel my breathing helped. I do feel this is a technique that would benefit our students, so yes, I would be willing to teach it to them.

  43. I felt very relaxed and aware of my heart rate slowing, also as I was focusing on one of my paintings I was more aware of the colour and textures and it give me a renewed appreciation of the piece which I was quite judgmental of previously.

  44. it was a little difficult for me…especially since the exercise is usually done with your eyes close..that & my mind wondering ..I wasn’t able to relax and find a space to release…I will attempt to do the exercise again

  45. Waniki Sandoval

    The hindbrain breathing exercise was very difficult for me at first due the fact that my mind kept drifting with other thoughts. However after a few seconds of breathing in and out I became focus and felt relax and clam. I believe that this technique might be helpful in clients I work with but after more practice .

  46. It is always incredible that the awareness of our breath makes you feel touch your self. It was very nice the experience with the eyes open

  47. Linah Awadallah

    I found this exercise really relaxing, taking a moment to focus of on my breathing is always calming. I found it difficult not to let my brain wander at first, but I slowly got there. I found it a new experience to keep my eyes open and scan the room during a meditation, my experience has always been to focus on the body and breath by keeping my eyes closed.

  48. I found the the Hind-brain exercise was very relaxing and I felt calm. I think it is important to continue the process and practice meditation and mindfulness breathing. It is hard to keep your mind from drifting is my only problem. I have the calm app on my phone to further my practice.

  49. It was difficult to really slow down my breathing the first half of the exercise. And just when I really noticed that and got a bit frustrated, the meditation spoke to not worrying about that, which was very timely. I have a couple of students I’ll be beginning to do breathing exercises with (on the middle school level), so working on this for and by myself is essential, so I appreciated going through the exercise and thinking about how I can apply it to the needs of the students. Thank you.

  50. It was a bit difficult at the beggining since you need a state of high concentration. However after focusing on the actual excercise i was able do perform it. It is amazing how his actally feels so satisfying and soothing and I guess it will be my routine anytime I need it.

  51. Carol Sue Whitehouse

    I have never heard this spoken of as the hindbrain exercise nor have I heard that its purpose is to promote parasympathetic dominance or at least get someone into their parapsympathetic nervous system.I like these terms as they are secular and evidence-based descriptors. Since part of my plan is to take mindfulness practice into the K-12 school system in the United States it must be both of those secular and evidence-based.

    As far as my experience went, it worked for me. I had had a hectic day and am constantly feeling a little behind since I am trying to accomplish quite a few things lately. I had been to see the chiropractor, had the hospice veterinarian come see my beloved Gretta who is dying of breast cancer ( ok at this point but we need to monitor her) at home through the awesome organization Lap of Love, and then went to the doctor and got a bit poked and prodded. I had a bit of a cry on my way to the doctors after the veterianarian visited. It is hard to remain equanimous when it is a pet that you feel is your child dying. I gave myself the opportunity to feel into my grief and let it come and go as it washed away into gratitude that I have this present time with Gretta and such a compassionate, talented veterinarian. It was a busy day,so sitting for this moment was a lovely opportunity.. I don’t normally keep my eyes open, but can understand that being incredibly important for anyone who has experienced trauma in a new environment. It also felt like a way to somatically reconnect with my surroundings and avoid any disassociation which has been one of my hallmarks and will be hard to identify in youth if the meditations get too long and it is very early in their meditation practice. Having been one of those individuals that has dissociated both from my mind during periods of depression and from mind and my body during a period of grief and as a childhood survival strategy.
    I can defintitely see myself using this technique with others and including it in my personal repertoire of meditation techniques particularly when I might be in an environment which is unfamiliar or I just feel less included or less sure of my place in the group.
    Thanks for that.
    Carol

  52. I practice mindfulness already, so I kind of knew what to expect. I would like to be better are doing it more often, though. The more you practice, though, the easier it is to drop into that peaceful state where you can just be present.
    I learned in MBSR training for teens that having kids keep their eyes open is a lot less threatening to them, but I also learned when leading a meditation with teens, that it’s best of they can’t look directly at each other. I’m not sure how to work that out, so if anyone has ideas, let me know!

  53. I implement mindfulness breathing techniques like this already, however, it is always nice to be able to be on the other side allowing time for my own self-care. I appreciate learning various ways of conducting breathing techniques to change things up. I liked how you said to scan the room and mentioned this was a safe space, I will add that into what I do. Today, I felt a little like it was difficult to relax because I have so much to do that it was challenging to just sit and be calm.

    *** To answer Sunny Jundt = I invite people to keep their eyes open or have them close what ever feels best for them in the moment. Even my children whom are not exposed to trauma because you never know what someone is going through. Also, they can make the choice for what is best for them in the moment and maybe they will have eyes open for some of the exercise and then close them eventually once they feel more safe.

  54. Correta Augustine Apolonio

    After this exercise i feel calm and relax. the hind-brain is a tranquil state, it allows you to step out of the chaos and find balance. my eye close automatically as my breathing got deeper and my body became more relaxed. I’ll defiantly use this technique with the kids at my work its a great way to start and end the day.

  55. very relaxing – unlike the meditation I normally use I can see how the scanning the environment would be very important to a person who is constantly in a heightened state due to having experienced trauma. It allows you to feel safe.

  56. Sabrina Muschamp

    This exercise was a ( wow factor) to me I was able to relax so easily, and it will be a very useful tool when working with families in a whole.

  57. This exercise was incredibly calming and really does help melt stress away. It was a little weird at first, because I was literally just sitting in my office staring straight ahead without moving for 5 minutes, but I loved it and definitely plan on implementing it into my classes should I get the chance.

  58. Very relaxing. Not just the breathing but your speaking was calming as well. I liked keeping my eyes open at the beginning. In the past I have enjoyed the experience of opening my eyes toward the end of a meditation, looking around the room dispassionately, objectively as best I can. It’s a freeing experience while it lasts. So I liked keeping my eyes open at the beginning of this short breathing meditation. My eyes naturally closed eventually but I have no memory of when it happened.

  59. while doing this hindbrain breathing exercise it was initially hard to focus as I am accustomed to closing my eyes when meditating and doing relaxation exercises. As it progressed it became easier to relax as I felt tension being released from my body and felt more aware of my surroundings. The calming effect of this exercise is great and I can see it being beneficial to end sessions with clients after intense days of reflecting and sharing,

  60. It was a good experience, I felt very relax. I think I could practice more often and then eventually teach it to others.

  61. Patricia Trautman

    I am a mindfulness teacher. I appreciate how the hind brain practice is thought for youth or adults that may not feel at ease closing their eyes and the fact that feeling safe is a main start in order to access the vagus nerve and parasympathetic nervous system. Thanks so much!

  62. I could relax during the excerise more and more. But it took me a few minutes to inmersemyself into the slow rythm. Eventually, puting the atention back into myself helped me a lot. Automatically, my body and mind start relaxing and feeling back at home, a natural state and place to be. Very healing. Thank you

  63. Yoga Nidra is also a similar technique where I have found a short 10 minute exercise works.

  64. In the beginning, I was still focusing on what I was thinking about prior to the exercise, I actually was still processing the Trauma to the Brain part two, after a minute or two I became more relaxed. The technique allowed me to move from what my brain was focusing on to just being relaxed. I must admit that, being that relaxed and calm my eyes closed a few times. Great technique, I surely will utilize frequently. Thanks

  65. I like the idea of starting with orienting. The idea of keeping your eyes open was new to me and I liked it. I also appreciated how the listener is invited to accept wherever they are- for example that it’s ok if your mind wanders.This technique has clear applications both for my own health as well as to implement with students and colleagues.

  66. It is 5am and while practicing hind brain breathing the still and calmness of the early morning tremendously helped this exercise. It made me sift out the million thoughts running through my head. All of that seemed insignificant as I was focussing on myself, the deep breaths, relaxing, immersing myself in what really matters – me; and only me. Great exercise for the brain. I think it should be practiced with clients occasionally.

  67. At first this was hard and a little awkward for me, but then became relaxing and helpful the longer you did it.

  68. Wakita Barksdale

    I honestly got excited while listening and my mind starting wandering to a client who has trauma memories associated with meditating. I always thought you would get a deep benefit if she would be able to and keeping your eyes open is an excellent element of this practice. I calmed myself back down and definitely worked hard to focus.

  69. it was so calming and refreshing giving me so relaxing moments. i would have thought that the hind-brain will include focus but is so amazing that this puts the body into some rest.

  70. The hindbrain exercise was very difficult for me. It was hard for me to focus at first but 5 min into the activity I somehow imagine an environment I wanted go be in. I felt very calm and relaxed . I am excited to do this activity with my clients.

  71. huntington.heather

    I have a background as a massage therapist and yoga practitioner so I this process was familiar to me. I have practiced guided breathing with my own children and my students. The environmental scanning is a bit different from my usual practice, and it makes sense for work with individuals who might have increased anxiety from not being able to watch their surroundings with the usual directions to practice breathing with one’s eyes closed.

  72. I felt a bit nervous to close my eyes at first, because my mind usually stray. But after a minute or two of breathing in and out I manage to relax. I will try to share the experience with my population that I work with.

  73. Trauma victims generally feel safer with their eyes open. I couldn’t help but think this would be a good coping technic when a victim/survivor finds them self alone in a triggering moment. They can look around, breath, and get there bearings; learning to recognize safety.
    I also thought of faith based clients; any meditation may feel wrong if that is not a normal part of their faith. Also their parents may not feel comfortable with this type of treatment.
    I found it to be relaxing; I like being still.

  74. I enjoyed this and find that the youth I work with struggle to keep eyes closed in traditional practices I have tried before specifically in groups. I feel this would be highly useful.

  75. This exercise is very relaxing and calming. I was able to remain focused for a longer periods than normal and while scanning my environment I observed somethings that I never really paid attention to before the exercise. It’s a very simple but effective exercise that could be effectively used to assist young people with anger issues to calm down when they are enraged.

  76. Well for me at first the exercise was a bit difficult because I have a problem with staying still in one position for too long, but as I started to do the breathing in and out, it made me feel very relax and my mind became clear and i started to relax as well. I stop thinking, I even tune out for a bit almost fell asleep. So overall it really relax me.

  77. This exercise was very relaxing for me. I was a bit tired so I began to drift off to sleep. The procedure helped me to totally release and forget about other issues and to stay in the momment. A refreshing exercise. My students could definitely benefit from this practice.

  78. This exercise was very soothing and made me felt as if i was being hypnotize as i listen and focused on my breathing i felt a sense of elation. I believe this is very useful after a difficult day and one is trying to calm down. I am sure it will be a new and welcoming experience for most of my clients.

  79. Recently, I have been struggling with an excessive stress around my body that settles behind my neck so much that I will need a massage. I have tried to figure what the cause might be. During and after the exercise, I felt tremendous relief. It was calm, relieving, sensational and peaceful. I will do this when stress and teach others.

  80. hi i enjoyed this breathing relaxation new method. i kept on wanting to close my eyes, as is in past feel i can totally relax that way. i felt much calmer and peaceful after the hind brain breathing exercise. I can certainly teach it and do this nearly in every individual session with the clients/ client as it is simple to recall and also i can practice myself to get it just right. Thanks SAM for this technique.

  81. elizabeth.berkeley

    The experience was relaxing. I enjoy being able to keep my eyes open, when I close my eyes I often want to fall asleep, so keeping my eyes open helps me focus on the exercise more. I noticed that the more time that passed the easier it got to bring my distracted brain back to focusing on the breathing.

  82. This is part of my daily routine that I do several times a day (esp first thing in the morning and final thing at night, with short “booster” sessions during the day. It’s always a helpful way to relax and release. In a past life, I was a faculty member in the adaptive physical education dept of a college working with people with injuries, traumatic injury, and chronic disease. I guided people through this breathing process in every class and people loved it. Yea breath!

  83. I found this meditation very grounding. As I was about to practice, one of my children (who is supposed to be sleeping!) came in, so I invited him to practice with me. We sat together and enjoyed a brief moment of calm and relaxation. I think that inviting people to keep their eyes open can be very helpful. I often find that both children and adults resist meditation at first, many times because they think their eyes have to closed. This was lovely.

  84. I found this meditation very relaxing. Keeping my eyes open helped my brain not to wonder as much which helped me relax. It was also nice knowing that it was okay to have my thoughts wonder which also helped me relax more. I practice breathing exercising regularly and try to teach them to my clients. I did this exercise right before going to bed and now I’m ready to just lay down and fall asleep.

  85. I do yoga and always find the “belly breathing” relaxing. But this is the both the longest I have done it and the first time I have been told to keep my eyes open. I had thought of doing this with the students, but it seems like keeping the eyes open would definitely be preferable to keep them self. It was also more relaxing to not try to clear my mind of any distractions, but instead just let them happen and keep breathing. Loved the meditation bell!!

  86. yolandascarborough1

    I have practiced hindbrain breathing before. I do not remember if I heard it by that name. Once I clear my mind of all distractions (that is the hardest part), then the breathing becomes relaxing and initiates within me feelings of peace, but getting past my own head is hard. I have done this practice to start groups with youth and at first, there are giggles, but once the embarrassment goes away the students receive and benefit from the practice.

  87. I felt relaxed and felt better afterwards, I do not think that I could do this as often as needed at my job. But it helped me personally.

Leave a Reply

8 Principles for teaching mindfulness to teens

FREE

Get the free guide now!

We will NEVER share your information. Unsubscribe ANYTIME.

Mindful Eating Activity PDF

Enter your email and we'll email it to you directly!

We will NEVER share your information.

Unsubscribe any time.

9 Principles for teaching trauma-informed mindfulness to teens

FREE

Get the free guide now!

4 tips for practicing trauma-informed care with youth

FREE

Get the free guide now!

We will NEVER share your information. Unsubscribe ANYTIME.

Scroll to Top
homepage lead

Enter your email for the free pdf!

Get this PDF delivered right to your inbox and be a better therapist, counselor, mentor, teacher, and even parent IMMEDIATELY!!!