Hello Madelaine from mind over matters Welcome back to managing your mind. And let’s see this is module six, the breathing room, which is a more, as I said, full blown version of the polyvagal diaphragmatic power breathing that we did last time that lasts for maybe 20 to 30 minutes. Let’s see, they say that sunrise and sunset are good energy times to be doing this. I think everyone needs to find their own pace and their own way and their own time of day. There are lots of ifs, ands and buts like what, what do I do if I get an edge? So these are like frequently asked questions that I’m happy to answer for you if you contact me. And I guess I will answer what do you do if you get an itch. So you’ll see that we let thoughts come and go and I’ll be reading that to you. While we let noises come and go and we let pitches and things like that. come and go. If we can. So here you are. And maybe you have an itch that feels impossible not to scratch. If you can’t let the itch, go, scratch the thing and bring your attention back to your breath. Ladies and gentlemen, I bring you that breathing room. Stress happens and when it does, creating a little room to breathe can help. The breathing room is an exercise for this purpose. The breathing room can also be practiced routinely to help us prevent automatic habitual responses that may get in the way of better decisions and actions available to us. In other words, it helps us create that space in which we can choose how to respond. So to practice this, enter your breathing room, sit comfortably in a chair eyes closed. And you may do this with me now if you like or on your own time, feet flat on the ground back straight. If you’re unable to sit to find a quiet room to close your eyes, you may remain standing wherever you are gazing downward slightly and enter your imaginary breathing room. Assume a posture of strength and dignity and goodwill, be the life you want to lead. Begin to breathe through your nose, belly out on the in breath billion on the outbreath become aware of your breathing. When thoughts occur, simply note them, let them go and return your awareness to your breath. in through the nose, out through the nose thoughts will come and go. That’s what they do. You may think of them as clouds in the sky, they may be lovely, they may be dark, whatever they are, even if they are lovely. We do not try to hold them. We let them pass, which is what clouds always do. And as will our thoughts if we let them to when thoughts arise, whatever they are, we simply note them and let them go, like clouds in the sky and bring our awareness back to our breath. You may stay in your breathing room for one to three minutes, or another duration of your choosing, perhaps as a full meditation 20 to 30 minutes, maybe once or twice a day. And now let’s put the breathing room in our toolkit. So again, that’s the breathing room, which you can do 123 20 to 30 minutes once or twice a day, whatever works best for you. Experiment with that and find your rhythm and try to make a habit of it. People have all kinds of questions as we said like what do I do if I have an itch, and if whatever it is an itch noise. If it’s entirely too distracting, well then by all means, take care of it and come back to the breath or come back to the breath another time. sunrise and sunset are said to be optimal times for meditation. And above all, just know mind is always on. It is supposed to be it’s like a car that’s always ready to go. So that when you get in the car, you don’t it’s like you don’t have to fumble around looking for For your keys, it’s on and ready to go for you to hit the ground running. But each time you notice the mind running and you bring it back. You have succeeded and you are doing you are building that muscle and doing fitness for your brain. Any other questions, please do be in touch. I see you next time for the movie room so you can get a really good handle on the story you might be stuck in so that you can use the choosing reality exercise if you’d like to write a better one. Okay, so see you next time.