So here is the first lesson in your mindfulness regime. Take some time to master it. It will help you to find real peace and become very centred. Once you feel you can do this in the house without getting to dizzy, then take it out to the horses paddock/yard, find a comfortable place to sit in the middle, taking no notice of the horse and go through the exercise. Don't interact at this time with the horse, you will have plenty of time for him/her when doing your other chores, just make time each day to do this exercise until we go to the next lesson.



We are so caught up in the day today stresses of living, survival, paying the bills, keeping a roof over our heads, food in the cupboards, keeping up with what advertising, social media and whatever society tells us we should be. We have become a sick society and sick individuals because of following this path. But as much as we may like to at times, we can’t just all opt out, and sit on a “mountain top” and meditate for the rest of time. Reality is that we must keep living in the world, to live and survive in the societies that have been manufactured for us. It plays terribly with our minds, our health and our spirit. We have lost our natural instincts, we are trying to survive without really knowing how to do it well. Our behavior and our life styles are mindless, and lacking.

We have a choice - continue to live this journey or make the choice to follow a different path. And it takes time and practice to make these changes a natural part of our everyday lives. As we make these changes for ourselves, we have an influence on every person around us. If we can learn how to find love, peace, and acceptance, health, and happiness within ourselves, in our everyday lives, and this influences just the closest people to us, think of the chain reaction and the possibilities – so the question is -

Do we have a responsibility to learn how to become a mindful people again?..............

Mindfulness is awareness and presence of life. Breath is the connection of life & consciousness – uniting body & thought. Using your breath, you can quickly take hold of your mind and scattered thoughts, bridging and uniting your consciousness, body and life.

Lesson One:

Knowledge of Breath

Following ones breath –

For beginners, it helps to lie down on the floor/bed flat on your back. Don’t prop your head on a pillow. You are going to learn to breath fully. It is thought that breathing is the work of the lungs alone. But there is more involved in breathing fully.

As the lungs fill, the chest expands, the stomach rises with the filling of the lungs.

At the beginning of the breath, the stomach begins to push out, but after inhaling about 2/3rds of the breath, it actually starts to lower again. This is because between your chest and stomach is a muscular membrane call your diaphragm. When you breath correctly (and many of us don’t), the air fills the lower part of the lungs first, then the upper part of the lungs fill, and the diaphragm pushes down on the stomach causing it to rise. When you have filled the upper portion of your lungs with air, the chest pushed out and the stomach lowers again.

For beginners is it good practice to do this exercise laying down. You can understand how you are breathing by how your body is working as discussed above. It may also be safer if you start to feel a little dizzy from over breathing as you are learning. Remember not to push to hard, as you may have many years of incorrect breathing, and you don’t want to over work your lungs. They need to build up their fitness the same as the rest of the muscles in your body.

Focus your attention to your exhale and see how long it is, counting slowly in your own mind. After several breaths you will know the length of your breath.

Lets say for e.g. your breath is 5, now lets try and lengthen the exhalation of your breath, maybe by 1 or 2.

Keeping the rate of exhalation and your counting the same, when you reach your count of 5, rather then immediately inhaling again, try to extend the exhalation to 6 or 7. This will empty your lungs of more air.

When you have finished the exhale, just pause for a moment to allow your lungs to take in fresh air on their own, relax and allow them to take in as much air as they want without any effort.

The inhalation will normally be shorter then the exhalation. Keep a steady count of both. This is the length of your breath.

Practice this for several weeks, whilst lying down. If you have a clock with a loud tick you may like to use it to help keep a track of the length of your inhalations and your exhalations.

If you feel tired at any point whilst practicing stop at once. But even if you don’t feel tired, don’t prolong this exercise beyond short practices – 10 – 20 breaths are enough.


Once you have mastered your breathing and are aware of the length of your breath from this lying position we will take you to the next step of breath in your activity.

Remember, you are in training, and everyone will have their own “fitness” level they are at right now, and the level they will reach. You are an individual and this is about you, not a competition with the others around you. Your breath is individual. The length of your breath is individual, your count is individual. This is about you, connecting life, consciousness, body, and thought.

This is your first step toward mindfulness.

I look forward to your feedback! ☺️

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