January Daily Ritual

By Randy Caruso

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This month we are going to practice being present thorough breath.  These practices help us to learn how to stay present, to notice our thoughts, to recognize that we are not our thoughts and to understand that we can cultivate new ways of thinking and speaking both to others and to ourselves.  Practice one technique through out the month or change it up each day.  Commit to breathing every day!

Deep Belly Breathing

Start by practicing for at least THREE MINUTES a day and work up to 10 minutes.  Listen to my belly breath audio here.

Or watch the Belly Breathing video to learn the mechanics of Belly Breathing.

Use one of the two following techniques for your Daily Breathing

  • VITTRA BREATHING – Even counting on the inhale and the exhale. Try and work your way up to 6 to 8 counts.
  • 4-7-8 Breath. Inhale for 4 counts, hold for 7 counts and exhale for 8.

Breathing Meditation sitting or lying down comfortably

(Again start with 2 to 3 minutes and work up to 10.)

  • What is something (a feeling, emotion, thought) that you would like to get rid of? Breathe it out on every long complete exhale.
  • What is a quality, thought or feeling you would like to cultivate this month, this year? Breathe it in on every deep inhale and imagine it filling your entire body