How To Breathe-A Book By Ashley Neese

“Physiologically, our hearts pump blood through our circulatory system. Energetically, the heart is considered the seat of compassion, love, and wisdom. Research from the Heart Math Institute has now shown that cultivating a heart-focused practice-directing your attention to your heart-can significantly influence your awareness, creativity, emotional intelligence, and ability to self-regulate.”

This was one of my favorite chapters in the book. When we open our hearts up to what is happening around us something amazing happens. I found by finally connecting with my heart on an emotional level I was able to forgive myself and accept my past choices. When that happened I was able to live in the present, as a person with lived experience I often found myself doubting who I was. This breath work combined with the other tools that I use to maintain my mental wellness has helped me to significantly to live in the present and move forward to the life that was intended for me. Never underestimate your self-worth. ~Lisa Bartels, Administrative Assistant, PRS, WRAP Level 1 Facilitator, A.S.I.S.T

Lying Down, Ten Minutes

  • First, gather any supports like a blanket or pillow that make your practice feel cozy.
  • Lie down in a position that makes you feel very comfortable.
  • Set your practice intention.
  • Place your hands over your heart in a way that brings the most ease in your body and gently close your eyes.
  • Take a long, deep breath in through your nose.
  • Exhale through your nose one to two counts longer than your inhale.
  • Repeat for a few cycles until you begin to settle.
  • When you feel settled, bring your awareness to your heart.
  • Ask this question to yourself or aloud, “Dear Heart, is there something you have been trying to tell me?”
  • Continue to breathe and wait for a response.
  • If after a while nothing comes, ask again and wait.
  • When your heart has finished, say to it silently or aloud, “Thank you. I’m here for you. I love you.”
  • Repeat this two more times.
  • Release your hands to your side and let the awareness of your breath go. Rest for a few minutes.
  • Close your practice.
  • Journal.

To learn more about breathing techniques, recovery tools, WRAP or group visit our Wellness Center virtually or in person

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