With your eyes gently closed begin to take your awareness inwards, focusing on your breath the inhalation and the exhalation…a conscious flow inhalation and a conscious flow exhalation. Invite yourself to focus simply on your breathing. If your mind wanders off just bring it back to your breath. Our mind can wander off and without judgment just bring it back and watch your breathing. Feel your breath. Feeling air going in through your nostrils and as you breathe out air leaving your nostrils and going through all the tiny hairs of your upper lip. Allow yourself to be particularly aware of your breath in and your breath out.
On Meditation
Beverley Pugh

Beverley Pugh has international experience in Individual, Marital and Family Therapist services. Areas of practice include counselling in: individual, couples, family, anxiety, addictions, grief, depression, pain management, multicultural, workplace and others.
Mastery Practice Tool
Breath Exercise
This is both a calming and a cleansing breath. You can use this in times of distress. Find a quiet moment and give yourself two minutes of de-stressing. Gently close your eyes and focus on your belly. Breathe into your belly and allow your belly to expand. Invite air to float up into your ribs and feel your ribs expand and open up. Then bring the air into your higher chest. Hold for a count of four. Then begin to exhale and feel your chest releasing, your ribs releasing, and gently bring your belly in. Just as you are almost complete in your exhalation, open your mouth and exhale through your mouth any leftover stagnant energy. Hold for a count of four. Continue to do this for 7 cycles. You will be amazed at how much fresher you feel.
Testimonial
Bev's Laughing and Breathing Belly Workshop for Children was one of the best I have attended. She has a gifted ability to gently connect with children and teach and share with them her techniques of belly breathing, rooting, mind vacations and laughter. These techniques soothe and calm them whenever they feel overwhelmed or anxious - be at school, home or before bed time. Whether you have an overwhelmed pre-schooler or a test-anxious pre-teen, Bev's approach works! I love that she gave parents the tools to model and share these fundamentals of meditation with their children. I would encourage families to take her course...your children will thank you and you will benefit from ways to keep yourself calm and allow wisdom in.
Farrah J. - Mother of 3, West Vancouver
Archives
- May 2018 (1)
- March 2018 (1)
- January 2018 (1)
- December 2017 (1)
- November 2017 (1)
- October 2017 (1)
- September 2017 (1)
- August 2017 (1)
- July 2017 (1)
- June 2017 (1)
- May 2017 (1)
- April 2017 (1)
- March 2017 (1)
- February 2017 (1)
- January 2017 (1)
- December 2016 (1)
- November 2016 (1)
- October 2016 (1)
- September 2016 (1)
- August 2016 (1)
- July 2016 (1)
- June 2016 (2)
- May 2016 (2)
- April 2016 (2)
- March 2016 (2)
- February 2016 (2)
- January 2016 (2)
- December 2015 (2)
- November 2015 (2)
- October 2015 (2)
- September 2015 (2)
- August 2015 (2)
- July 2015 (2)
- June 2015 (2)
- May 2015 (2)
- April 2015 (2)
- March 2015 (2)
- January 2015 (4)
- December 2014 (2)
- November 2014 (2)
- October 2014 (2)
- September 2014 (2)
- August 2014 (2)
- July 2014 (2)
- June 2014 (2)
- May 2014 (2)
- April 2014 (2)
- March 2014 (2)
- February 2014 (2)
- January 2014 (2)
- December 2013 (2)
- November 2013 (2)
- October 2013 (2)
- September 2013 (3)
- August 2013 (1)
- July 2013 (2)
- June 2013 (2)
- May 2013 (1)
- April 2013 (2)
- March 2013 (2)
- February 2013 (2)
- January 2013 (2)
- December 2012 (2)
- November 2012 (2)
- October 2012 (2)
- September 2012 (4)
- August 2012 (3)
- July 2012 (3)
- June 2012 (3)
- May 2012 (3)
- April 2012 (4)
- March 2012 (3)
- February 2012 (3)
- January 2012 (2)
Categories
- awareness (30)
- Balance (8)
- change (16)
- Choice (28)
- Feeling Gratitude (14)
- forgiveness (8)
- Gentleness (10)
- healing (17)
- Health and Happiness (35)
- Health and Wellness (18)
- holding power (9)
- Inspirational (32)
- Learning to Adapt (18)
- Love (30)
- managing emotions (20)
- Meditation and Relaxation (15)
- Parenting (6)
- Pearls of Wisdom (21)
- Breathing (3)
- Creating What You Want (4)
- Gratitude (6)
- Happiness (7)
- Heart Space (2)
- Meditation (2)
- Relationships (4)
- Self Growth (57)
- Stress (3)
- transitions (6)
- Uncategorized (3)