When you are upset, anxious or stressed, the abdomen tenses and prevents the big primary muscles from working. Instead, they begin tugging against each other, leaving the secondary muscles to do all the work. But there is an equally powerful virtuous cycle that you can cultivate by learning the art of breathing. You can learn the basics in just a few minutes, although mastering it takes a little longer.
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Mindfulness is simply full, conscious awareness of whatever thoughts, feelings and emotions are flowing through your mind, body and breath without judging or criticising them in any way. It is being fully aware of whatever is happening in the present moment. The aim of mindfulness is not to clear the mind of thoughts.
It is to understand how your mind works. It teaches you to observe how your thoughts and feelings rise and fall like waves. And in the calm spaces lie moments of piercing insight. You come to learn that happiness is fleeting, while unhappiness lingers. Psychologists call it the negativity bias. It skews perception and makes the world seem far harsher than it actually is. The negativity bias ensures that it takes five positive experiences to balance a single negative one. It means noticing the sights, sounds, smells and textures that surround you, and soaking up the tastes and aromas of everything you consume.
Through mindfulness, you will come to learn that thoughts, feelings and emotions are created by the body as much as the brain. A fleeting moment of stress, for example, creates tension in the body. The brain senses this and interprets it as stress. The body tenses a little more, breathing becomes a little shallower, the brain feels more stressed. Mindful breathing will teach you that your most powerful states of mind are reflected in the body as physical sensations. Anxiety might appear as nausea. Stress as a headache. Depression might trigger physical pain — a broken. Place your feet flat on the floor, your spine cm from the back of the chair.
Place your hands loosely in your lap. Close your eyes. Feel the sensations the air makes. Feel the rise and fall of your chest and stomach. Nose, mouth, throat, stomach, chest, shoulders? Pay attention and explore the feelings. Be kind to yourself. Minds wander. Realising that your mind has wandered and bringing it back to your breath is the meditation. You can download or stream this Breathing Meditation from franticworld.
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Be aware of these sensations — each one is a message. Perspective dissolves worry. Instead of worrying, why not go outside and breathe? Even better, gaze at the stars. Take off your shoes and socks. Feel the ground beneath your feet. Look upwards. See the stars streaming off into infinity in every direction.
Focus on your breath. Feel the cool night air washing over you. Look at the stars… those twinkles may have taken billions of years to reach you. Breathe… love the arriving of the light… breathe. He is also co-author of the 1.
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So is it finally time for her to get back in the dating game? How pleasing that number looks. It should be something that takes me out of my comfort zone. I used to do something to shake things up every five years — change jobs, move house, have a baby — but of late I have kept everything the same, as life has been turbulent enough. So what should my mega-resolution be? I know the answer, of course. Everyone else keeps reminding me, though. Oh, and my nest is nearly empty, after 30 years.
Which makes me nervous. But it would be fun to have someone to pour me a glass of wine while I chop onions for the spag bol or the other way around. To plan a city break.
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To have. And so it seems I need to launch myself into internet dating. Do I go for the flattering shot of me blow-dried and made-up and looking quite foxy? Both of these are me, after all. Showing all the different sides of you. And what do I want from a potential suitor? More than one person has told me to write The List — a list of all the attributes I want. Then, apparently, the universe will find him for you. There are deal-breakers, of course.
Kindness and generosity of spirit are my two. Of making a bad choice. Of being the only person never to get a Match or a Like.
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But maybe it is time to spin the wheel and take a risk? Romantic Roulette — where you get to go on a date with whomever the dice chooses for you. So my resolution for is to grasp the nettle and get online. Just have some fun! Of course it is. Take a chance on me.
We disagree! Here are some of our favourite comic women. Like Paddy McGuinness is now. Miranda Hart, 46 Her semi-autobiographical Miranda is comedy gold. In a long and much-decorated TV career, she created classics such as Dinnerladies and Acorn Antiques.
Her bittersweet observations on life won hearts, which broke when she died. Another hardworking, multitasking actor, writer, presenter and stand-up, known for droll self-deprecation.
What is the missionary position in China? From the moment we saw her as Rita in Educating Rita, we fell for her whip-sharp delivery. She starred in Wood and Walters with pal Victoria Wood, Dinnerladies and countless big-screen blockbusters. Potentially to death. From Iran, she enjoys playing with curiosity about her roots. With her gentle Irish lilt, she nails the dilemmas facing modern women.
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Prunella made Sybil in Fawlty Towers immortal. Top comedy moment? Share by email, on Facebook or write to us.