ANIPHYIA

Breathing & Meditation

In The 7 Ways to Aniphyia, I invite you to pause, breathe and turn your attention inwards. These two short recordings are here to help you do that. They're free to use as often as you like, whenever you can settle somewhere safe. You don't need any experience. Find somewhere comfortable, press play, and let yourself arrive.Before you begin

Safety first. Please never listen to these recordings while driving, cycling, operating machinery or doing anything else that needs your full attention. They are designed to help you relax and turn your attention inwards, which can make you less aware of your surroundings. Listen only when you are somewhere safe and can give them your full attention.
 
Take a moment to prepare. These practices work best when you feel settled and unhurried.

Listen first. If this is your first time, listen to the recording once all the way through before you try it. That way you'll know what to expect and can relax into it the next time.

Find a comfortable seat. Sit in a chair or on a cushion where you can be upright without stiffness. Keep your back supported and your spine long, but not rigid. Try not to slouch, and don't force a posture that hurts. Rest your hands in your lap and your feet flat on the floor.

If you're sitting, you can close your eyes or rest your gaze softly on one spot, whichever feels better. If you prefer to stand, keep your eyes open and rest your gaze on one spot in front of you, such as a point on the floor or the wall. This helps you stay steady and avoids losing your balance. Keep your knees soft and your weight even on both feet.

Choose your moment. Find somewhere quiet where you won't be interrupted. Headphones help if you have them. Turn off notifications and give yourself the full length of the recording.

Go gently. If you feel dizzy or uncomfortable at any point, return to your natural breathing, open your eyes or stop. These practices are for general wellbeing and aren't a substitute for medical or mental health care. If you have a health condition that affects your breathing, check with your doctor first.

After you finish
Don't rush back into your day. Stay where you are for a moment, let your breathing settle and notice how you feel.
You might like to ask yourself:
How do my body and mind feel now, compared with before?
What did I notice while I was listening or breathing?
Was there a thought or feeling that kept returning?
What do I want to carry into the rest of my day?
There's no right or wrong answer. If you'd like, write a few words in a notebook. Over time, you may see patterns in what you notice.
If your mind wandered, that's completely normal. Noticing and returning is the practice. Each time you come back, you're strengthening it.
Try the practice at the same time each day, even for a few minutes. Short, regular sessions help more than a long one now and then.

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