Group Leadership Activty

Steps of Mindful Breathing

How to Do It

The most basic way to do mindful breathing is to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, or you can maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do in difficult situations. 

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s OK. You can notice that this is happening and try to gently bring your attention back to your breath.

1. Please find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Try to keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.

2. Notice and invite your body to relax. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Do your best to relax any areas of tightness or tension. Breathe.

3. Inhale deeply through your nose for 4 seconds. As you inhale, feel your belly expand and your chest rise. Tune into the rhythm of your breath. You don’t need to do anything to your breath. Not long, not short, but natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. If you are not able to notice the breath in all areas of the body, that is OK. We are more connected to certain areas of the body than others, at different times of the day.   

4. Hold your breath for 4 seconds. At the top of your inhale, hold your breath for a count of 4.

5. Exhale slowly through your mouth for 6 seconds. As you exhale, imagine any tension or stress leaving your body.

6. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It's very natural. Try to notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.

7. Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.

 

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The required format for the Summary is provided below.  

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1. General information – Name of the activity, author(s), publication date (if available), a summary of the activity from beginning to end, description of the proposed population that might benefit from the activity with justification. CACREP Sec.2.F.6.e.,f., g.

Name of Activity:   A 7-STEP BREATHING ACTIVITY TO CULTIVATE A MINDFULNESS PRACTICE FOR PERSONAL GROWTH

Author: Shauna Bell/ No publication date

Proposed population: Maybe adolescence to adulthood

2. Rational & Purpose – The purpose and rationale of the activity are thoroughly identified and described, the type of group, and the intended skill to be obtained or experienced by the members. CACREP Sec.2.F.6.a., f.

3. Goal/Objectives – Group goals/objectives are appropriate and thoroughly outlined: age, setting, and diversity sensitive are considered, related to the purpose; specific, concrete, and measurable. CACREP Sec.2.F.6.e., g.

Group goal: Personal growth by focusing on mindful breathing. Set aside 5-15 minutes of mindful breathing in the morning before work or in the evening before bedtime

Ages: Adult females - 20-40s

Setting: Online/Zoom Counseling

4. Materials – be detailed in this description; if specific patterns or handouts are needed, these must be included as an attachment.

Provided in the link below. No handout.

5. Procedures/Techniques/Group Theory – Procedures (steps of the activity) are thoroughly outlined from beginning to end. Techniques are thoroughly described; they reflect the group purpose and diversity considerations (setting, other individual characteristics of the members). The group theory(s) is identified and thoroughly described; rationale given for theory choice. CACREP Sec.2.F.6.a.,b.,c.,f., g.

Procedure explanations are loaded in the file.

Techniques used throughout the session were open-ended questions, active listening, encouraging, rounds, self-disclosure, use of voice, clarification, reflection, and nonverbal cues

Group Theory is Person-Centered Theory (Link is provided below, citation included)

6. Sample Discussion/Processing Points – At least TWO open-ended questions are provided at the end of the activity to support and enhance the participants' insight, encourage them to process their activity experiences, and extend any benefits to their everyday life. CACREP Sec.2.F.6.b., c.

(1) At the beginning of the session: What does personal growth mean to you?

(2) When do you feel the most anxious, angry, scared, or sad?

(3) If you had magic breath, picture what it would look like when you blew out during those times. What about a happy time?

(4) How can you connect mindful breathing to your personal growth or life?

7. Activity Ending & Evaluation – A thorough description of how (actions) to transition to the ending of the activity. A plan to evaluate group members’ total experience is thoroughly described; a member evaluation form is provided. The evaluation, at a minimum, should cover the following member feedback: what they learned from the activity, their experiences during the activity, their overall view of the activity (its effectiveness), and their overall view of the activity leader (effectiveness to lead a group). This meeting could also include a review of all the topics covered, the skills that have been applied, insights from each member on their overall gains, and how they will continue their growth work beyond the group. Include a copy of this with your paper in Appendix item A.   CACREP Sec.2.F.6.c.,d. g.

8. Reference – provide at least one source you utilized in your research in creating and the activity; in APA FORMAT.