Reading Time: 1 min 46 sec
I hope the next 21-ish breaths are the most nourishing of your day.
4 THOUGHTS
1. Glimmers over Triggers
“A glimmer is the opposite of a trigger; it’s any object or experience that creates a moment of unforced ease or joy. It works the same way as a negative trigger…but instead of sounding an alarm, they turn on the green light. The sight, sound, smell, taste, feel, or memory of a glimmer automatically creates a little bubble of gratitude and appreciation.”
- Martha Beck,
Beyond Anxiety
We all know certain things or situations can trigger us, sometimes for reasons we don’t even understand. But the opposite is also true: some things naturally elicit gratitude and appreciation.
Our task is to find those “glimmers” and deliberately add them to our lives—in our meditation corners, offices, rooms, etc.—so we can experience more comfort and joy each day.
2. Get the Most Out of Your Mind
“There is now enough robust science to show that mastering the simple movements needed to control the rate, depth and route by which you get air into your body can become a handy tool to steer thoughts and feelings in useful ways. Mastering this range of bodily movements can allow us to dial into the workings of the brain and the rest of the body, change the settings of both and get the very best out of the mind.”
– Caroline Williams,
Move
Nothing to add 👌
3. You Become What You Rehearse
Meditation doesn’t magically turn you into a better person, but it does make your mind malleable. What you expose your brain to in that relaxed state is what’s critical.
That’s why Wisdom Meditation is so powerful. By consistently rehearsing wisdom in that malleable state, it becomes second nature in the rest of your life. In other words, you become what you rehearse—that’s the core mechanism behind Wisdom Meditation.
If you’re curious, you can learn more here.
4. A Reminder of the Simplicity of Breathing
A large review of 29 studies on slow breathing to help chronic disease management came to a simple conclusion:
breathe slowly (about 5–6 breaths/min)
use a slightly longer exhale than inhale
employ nasal, abdominal breathing
practice about 10 minutes per day
getting a little human guidance helps
Hard to argue with that 😊
1 Quote
“The greatest of all miracles is to be alive, and when you breathe in, you touch that miracle. Therefore, your breathing can be a celebration of life.””
1 GOOD BOOK
The Oxygen Advantage by Patrick McKeown
This one doesn’t need much explanation. If you’ve had it on your reading (or re-reading) list, here’s a nudge to pick it up.
In good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
P.S. this time it’ll work
Wisdom Meditation: Bridging the Second Gap
Wisdom Meditation is a simple, science-grounded practice designed to change how you actually live. In just 12 minutes a day, it helps you encode wisdom into your nervous system so calm, clarity, and better choices show up in real life.
Treat Yourself to Less Stress & Better Breathing
Amazon Associate Disclosure
I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )
* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.