Today, I’m going to show you how to breathe your way to a happier, healthier less stressed life stay tuned, there’s a clear connection between stress anxiety, depression and poor health. It’S true. In fact, over 40 million Americans suffer from anxiety and women are more than twice as likely to suffer than men. A recent study tells us that a simple technique, known as mindfulness meditation, can help ease anxiety and depression. One breath at a time, dr Jennifer Vulcan, a New York University psychologist and a leading expert on the mind-body connection is here to show us how to practice mindfulness meditation. How do we actually do mindfulness meditation? I mean I’ve had a very hectic day today, like so many of us, and I really would like a few minutes to just really calm down and focus on the now. How do I do that? I’M going to show you first and then I’ll have you do it?
Does that work? Perfect? Okay, okay, I’m going to put my hand on my stomach. Okay, I’m gon na breathe in through my nose, gently and effortlessly. I’M gon na keep my mouth closed. Pushing my belly out. I’M gon na be contrived about it, filling my diaphragm as if it’s a balloon, so 1 2 3 4, and then you hold it for another 2. Then you exhale through pursed lips to really let it out, let it out all the way bringing your belly towards your spine. Okay, as if you’re emptying your diaphragm of all the breath as you do it you’re gon na notice that your mind wanders, okay, you might be thinking. What am I going to do after this etcetera that it’s okay notice that they’re there without engaging with them or labeling them, and redirect your attention right back to your breath right back to the inhale and right back to the exhale? I could also imagine that when you’re you’re letting out your breath that you can also say in your head, let it go like let those thoughts go. Let that negativity go inhale gently through your nose push your belly out good, hold it exhale through pursed lips.
Good. All the way belly towards the spine good wait. A few moments notice. The sensations you’re experiencing good now again inhale hold it, and now in this exhale, okay, we’re gon na let out a big sigh ready it out. Let it out belly towards the spine, sit there for a moment: gently gaze towards the floor and whenever you’re ready look back Center. Okay, here’s your plan to breathe your way to a better place. You can practice mindful meditation anywhere but try to find a quiet spot that can be your own special, mindful place, breathe in and out in a way that makes you focus and keep it going, don’t think about the past or the future. Only the moment, with each breath in let joy into your mind with each breath out let go of what’s keeping you anxious and depressed until next time. Remember this we can control getting older, but we can control how we do it. Watch like share subscribe. It’S that easy to live your best life after 50. I want to hear from you leave your comments below and connect with me on facebook, twitter and my blog on aarp.org