With this Breath I am: Present – Calm – Open

Use the PCO Breathing technique when you catch yourself engaging in the endless blather the mind has gotten used to entertaining itself with. Or when other thoughts or emotions are ruling the present moment. 

Sit or stand in an upright manner, do not slouch. Head up, heart center open. 

Your gaze is slightly lowered, 6 -8 feet in front of you.             

First –   Inhale one breath, deeply and fully, then exhale deeply, – Relax.

Bring your awareness inside yourself to your body, let your mind be still, empty. 

Feel your awareness become present in your body, feel the strength of your life energy. 

Breathe in deeply: I Am Present – Exhale fully I am Present
Breathe in again – I Am Present – Exhale – Presence
Breathe in again – I Am Present –  Exhale – Presence

Let the choppy, confusing waves in your mind smooth out into a perfectly calm, still, vast ocean. Let your mind become calm, completely settled and relaxed.  

Breathe in deeply: I Am Calm – Exhale fully –  I Am Calm
Breathe in again – I Am Calm  –  Exhale – Calmness 
Breathe in again – I Am Calm  –  Exhale – Calmness

Raise your gaze upwards, straight ahead. 

Feel your mind, your awareness, expand outward. 

Feel your awareness expand into a vast, clear openness that includes all things with open acceptance. 

Breathe in deeply: I Am Open – Exhale fully –  I Am Open
Breathe in again – I Am Open  –  Exhale – Openness 
Breathe in again – I Am Open  –  Exhale – Openness

Let the feeling of calm, present and open remain with you. 

Smile and return to what’s next. 

As we recognize that we can change the energy of our negativity, or our constant mental chatter, we can use conscious breathing as a useful tool to fully engage in the present.  
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Short version of calming.

Take one full, deep breath, exhale completely

Breathe in deeply: I Am Present. Breathe out Presence.

Breathe in deeply: I Am Calm. Breathe out Calmness.

Breathe in deeply: I am Open. Breathe out Openness.

Let your open presence remain, smile, and continue with life. 

The “Short version” is to gently calm ourselves, to bring our focus back to the present moment, which can be used anytime.
Notice when you are feeling agitated, and remember the calming breath technique. 

Notice if your ego does not want to calm down, it would prefer to stay agitated.
You can include this resistance in the Breaths.                      

Choice is Always an option, make good choices.

The Great Arises out of Small Things that are Honored and Cared for.

You can set your phone alarm for every hour to remind yourself to breathe and become more present, calm and open. It really does help!