3. Learn Mindfulness Meditation

I hope you find this another tool to help you overcome the stresses and strains, of worrying about family and friends. It's time for you to put aside time for yourself to enable you the strength in mind and body.  With all these episodes you must keep on listening as often as you can, within a few weeks you'll feel the benefits. All you need to do is stick to it and enjoy your time with you higher self.

Please listen and practice episode two, before you listen to episode three. Meditation is a powerful tool to promote self-healing in many ways. Please try to listen to series three 3 times a week, you must find time for yourself, and let the healing begin.

Breathing practice, also known as “diaphragmatic breathing” or “deep breathing,” is defined as an efficient integrative body–mind training for dealing with stress and psychosomatic conditions. Diaphragmatic breathing involves contraction of the diaphragm, expansion of the belly,  and deepening of inhalation and exhalation, which consequently decreases the respiration frequency and maximizes the amount of blood gases. Deep breathing helps you to avoid the "fight-or-flight" response to stressful situations. In these situations, your body's automatic systems are on high alert and signal your heart to beat faster and your breathing rate to increase. By consciously becoming aware of your breathing and regulating its depth and rate, the likelihood of spiralling into a panic or anxiety attack is lowered. Musicians and Deep Breathing Singers are taught to breathe deeply while singing to improve the sound of their voice and to carry a tune without breaking in the middle. If you are a singer or musician who plays a wind instrument and lives with social anxiety, you may benefit from practising deep breathing.  Breathing deeply from your abdomen while performing will help to prevent hyperventilation or the feeling that you can't catch your breath. If you practice this simple breathing technique within a month you will feel refreshed, and at peace. It’s up to you to take time out for yourself. During this period of uncertainty lots of us are becoming anxious about Covid-19, and mental health issues are now rising. With my 30 years of experience teaching people to learn Mindfulness, meditation promotes self-healing and feeling at peace with yourself taking control of your thoughts. Free podcast: I have brought out a podcast for people who have not learned how to meditate as this is proven to help people with mental illness. The first thing to learn is diaphragmatic breathing, so episode 2 teaches you to learn the best way to breathe, this first step is vital to learn before meditation. Please enjoy and relax. My next episode after that will take you through a ten-minute session but I will not be releasing that podcast for a few weeks while you learn diaphragmatic breathing. If you would like to promise yourself that you will be persistent in learning the skills that could change your way of life, being at peace with who you are.

The purpose of MINDFULNESS-BASED STRESS REDUCTION is to help relax and improve the communication and connection between the state of the mind and the health of the body. Most meditation practices teach you to pay attention to your thoughts and feelings, but then to release them as controllers of the mind.  Meditation helps you reflect and focus on positive elements of your life, further reducing the perception of pain. This puts you back in control of the experience of pain, rather than being controlled by it.  Introducing even a small amount of meditation into your daily life can benefit you greatly-definitely worth a try!  .  .