Breaking Knowledge Barriers Series: Strategy #1 Practice Mindfulness

2 MIN READ

This article is the 2nd in a series. Read the introduction article:
"Breaking Knowledge Barriers Series: Womxn of Color ​in the Workplace."

The Journal of Positive Psychology published a study in June showing that 15 minutes of meditation has the same effects as a full day of vacation.
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One step into a mindfulness or meditation practice is to practice breathing exercises. Mindful breathing is an incredible, free, readily accessible tool to help you recall the strategies I share with you throughout my Blog.. Next time you’re facing your shame, take some deep breaths. When you have a small win to celebrate, take some deep breaths. Appreciate who you are. Take a precious moment for yourself. 

Practice Diaphragmatic Breathing aka Belly Breathing or Abdominal Breathing. As part of meditation practice, breathing exercises are known to help manage the symptoms of irritable bowel syndrome, depression and anxiety, sleeplessness, and more. Breathing leads to a CALM MIND, and with a calm mind, you are more equipped to respond with authenticity, armed with your natural strengths and intuition. ​

​Additional Benefits:
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• Lowers your heart rate
• Lowers your stress levels
• Reduces your blood pressure
• Helps you cope with the symptoms of PTSD
• Lowers chances of injury

Lastly, another benefit of breathing and lowering your heart rate and stress levels, is so that you can activate KINDNESS more. More for yourself. More for others. More for the world. 

Consider a free app like UCLA Mindful by the UCLA Bedari Kindness Institute (recently highlighted in LA Times!).

​AdvancED Breathing Activity
Please take three deep breaths now to reground and feel gratitude for taking care of your own needs today. Inhale through your nose and exhale through your mouth three times.

"Your calm mind is the ultimate weapon against your challenges." ~ Bryant McGill

Now that you have learned how to relax and be mindful, you will have enough energy to pursue Strategy #2 on Identifying Yourself. Trust, it is never easy to look at "the [womxn] in the mirror."

Related articles

• Article 1: Breaking Knowledge Barriers Series: Womxn of Color in the Workplace.
• Article 2: Breaking Knowledge Barriers Series: Strategy #1 Practice Mindfulness.
• Article 3: Breaking Knowledge Barriers Series: Strategy #2 Roll Call! Identify Yourself.
• Article 4: Breaking Knowledge Barriers Series: Strategy #3 Acknowledge. Accept. Adapt.
• Article 5: Breaking Knowledge Barriers Series: Strategy #4 Finish Strong. Start Fresh.

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About Author: Meredith "Mer" Curry

Mer has always had a passion for education and helping historically underrepresented groups achieve access and success to higher opportunities. She has consulted nonprofits, educational institutions, and businesses in addition to her volunteerism and mentorship of students.
Learn more about Mer at www.meredithcurry.com.