Day 15 Visualising Breathing

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02 Mar 2021

#mindfulness #breathing #visualising #calm

We’ve taken a break from talking about mindfulness techniques for several days. Let’s go back to one today.

The technique we will talk about today is called Breathing Visualisation. This breathing technique is an extension from the 6-3-8 breathing we talked about in Day 2. It’s great for getting your mind into a peaceful state, it can be used to getting into sleep and the moments before meditation.

Try this way:

Close your eyes gently and take a long and calm breath through your nostrils.
As you breathe in, visualise the gush of air as a stream of energy going up to the very top of your head. (I like to visualise the energy as a stream of rainbow colored sparkles, it makes me smile. You can choose to visualise the energy in which ever form that creates a pleasant feeling for you).
Pause for a slight moment.
Breathe out slowly and visualise the energy traveling all the way down your spine.
Repeat until you are at a comfortable state falling asleep or ready to meditate.

I choose this breathing g technique when I feel like I need a little cheering up sometimes as rainbow sparkles make me super happy (yes, unicorn sparkles). I hope this mindfulness technique brings you some positivity too.

第15天：可视化呼吸

我们有几天没谈过正念了，今天让我们回归正题。这次我们所要谈到的技巧名为“可视化呼吸”，其延伸自我们在第二天推送中所谈到的6-3-8呼吸法。本技巧对平和心绪大有裨益，其适用范围包括加速入睡和冥想准备。

试练方法如下：

1、轻轻闭眼，从鼻腔长吸一口静气。

2、吸气时，尝试将气流虚拟为一股醍醐灌顶的能量流。（我个人更偏爱将气流想象为一道闪闪发光的彩虹，只因它总让我会心一笑。你可以选择将这气流想象为任何你喜欢的形态。）

3、屏气暂停一小会儿。

4、一边缓慢呼气，一边构思能量在喉管中穿行时的场景。

5、不断重复这一练习过程，直至顺利接近入睡或展冥想。

正因为彩虹闪闪发光的景象总让我喜出望外，所以我才选择可视化呼吸作为自己提神振气的灵丹妙药。我希望这一正念技巧也能为你带来积极启发。

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