1Whether your thoughts pop all over like popcorn or you feel stuck in a single thought, you can benefit from mindfulness. Simply put, mindfulness is being present and aware without passing judgment. You give yourself the gift of undivided attention without criticism.
One way to find focus and practice mindfulness is through mindful breathing.
Try breathing in and out for a count of three. This may be a longer breath than usual, or perhaps it is shorter. With mindfulness, we are prioritizing ourselves. We are giving ourselves space to recognize what we feel in this moment. (Is your jaw clenched? What are you doing with our hands?) These are the thoughts we should notice without passing judgment; take another breath, in and out, for another count of three. If focusing on your breath is not comfortable, you can focus on a sound or an image.
Mindfulness does not eliminate our problems. For example, you may still feel frustrated, or tired. However, practicing mindfulness can support health and well-being, support lower blood pressure, muscle tension, and increased focus and concentration, all of which are welcome as we journey on in our lives.
We practice mindfulness not to cure our woes but to build strength, health and resiliency, which we can use for current and future challenges. Mindful breathing is our quiet superpower, always available to check out.
Mindfulness and Autism
For individuals with autism spectrum disorder (ASD), cultivating mindfulness practices can be particularly beneficial in enhancing self-awareness and managing emotional responses. Mindfulness allows individuals to recognize their emotions and respond to them in a healthier and more adaptive manner, ultimately improving their overall well-being and fostering self-awareness [1]2.
Whole Health Mindful awareness is about noticing what is happening when it happens. It is paying attention in a particular way: on purpose, in the present moment and non-judgmentally. Mindful awareness helps you to be aware of thoughts and feelings. Yet you don’t focus on them. Instead, mindful awareness helps you focus on the present and what is most important to you.
Helpguide:3 Mindful Breathing Meditation Harness the power of your breath to relieve stress, ground yourself in the present moment, and reestablish inner calm. Duration:09:16
Mindfulness meditation (2 minutes)
o Focusing ones attention on the here and now
o Allowing negative thoughts to flow through and out of one’s mind without evoking stress/upset
Source: Painguide Module Relaxation4
For mindfulness and breathing exercises, consider apps like Breathwrk, Calm, Headspace, Insight Timer, Smiling Mind, or iBreathe, which offer guided meditations, breathing exercises, and personalized mindfulness plans.
Here’s a more detailed look at some popular mindfulness and breathing apps:
Popular Mindfulness & Breathing Apps:
- Breathwrk:Offers customizable breathing exercises for various needs, including calming down, boosting energy, sharpening focus, and winding down for sleep.
- Calm:An award-winning meditation app with guided meditations, sleep sounds, nature sounds, and breathing exercises.
- Headspace:Focuses on meditation and mindfulness, offering options for managing anxiety, relieving stress, learning breathing skills, and improving focus.
- Insight Timer:A large platform with a free library of meditations and music tracks, including a free timer for unguided practice.
- Smiling Mind:A free, evidence-based mindfulness app for adults and children, offering meditations and mindfulness programs.
- iBreathe:Offers a simple and effective approach to deep breathing exercises, with a clean interface and customizable routines for stress relief and relaxation.
- Stop, Breathe & Think:A free mindfulness and meditation tool that is simple and easy-to-use, built for the “under 25” generation.
- Breathe2Relax:Helps people discover breathing techniques to combat stress, depression, anxiety, and anger through innovative yet simple deep breathing exercises.
- Mindful Powers:An AI-powered app designed to introduce children to mindfulness through interactive games and activities.
- Breathe, Think, Do with Sesame:A well-done, inviting, colorfully animated free interactive application which engages young children and their parents/caregivers to learn adaptive coping strategies through a mindfulness approach to increase resiliency and socioemotional wellness.
- Wim Hof Method:Offers a free mobile app and a video course to practice the Wim Hof Method, which focuses on breathwork and cold exposure.
- https://news.va.gov/138275/live-whole-health-260-mindful-breathing-for-calm-and-focus/ ↩︎
- https://www.yellowbusaba.com/post/autism-and-mindfulness-practices ↩︎
- https://www.helpguide.org/mental-health/meditation/mindful-breathing-meditation ↩︎
- https://painguide.com/pain-care/self-care/relaxation ↩︎
