How to become mindfully malleable.
low your breathing: Whatever you are doing, simply stop. Take a few slow breaths, and mindfully observe the breath flowing in and flowing out. Notice the physical sensations of your breath as it moves in and out of your body, your chest and/or belly rising and falling. This will help you to shift out of autopilot mode and connect with the present moment, here and now.ake note: While staying connected to your breathing, take note of your experience at this moment. Notice what you are thinking .
It is helpful to practice the STOP exercise when emotional intensity is increasing, when feeling overwhelmed, or when you recognize that it would be helpful to take a moment to ground yourself and be more fully present .Mindful breathing is the practice of fully tuning into the sensation of your breath as you breathe, of noticing the air moving in and out of your body.
To practice, pause and focus your awareness on wherever you notice your breath. It may be in your nose, your chest, your belly, etc. You may notice the sensations of slight stretching in your chest and/or belly as it rises with each inhale and gently collapses with each exhale. Notice the sensations of your breath as the breath first enters your body on the inhale and follow the sensations all the way through as the breath leaves your body on the exhale. There is no need to try to control or change your breathing in any way—simply let the breath breathe itself and focus on the physical sensations of the breath moving in and out of the body.
By practicing mindfulness skills, you are helping yourself connect with the present moment over and over again. The more you are connected with the present moment, the more flexible you are in how you respond to your thoughts and emotions, and the helpful behaviors you practice vs. being stuck in unhelpful patterns.
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