The more we try not to perceive, to ignore or to flee from unpleasant, fearful contents of consciousness or experiences, the more we burden our own organism, as well as our environment, because this kind of repression can be achieved through excessive eating stimuli, alcohol, smoking, consumption, television, excessive inclination for power or money. The desire to be "whole" and to heal come from the same root "haelan": which means to be whole,, healthy, one with oneself. These seem to be an inherent motivation in all of us. The following breathing exercise supports this process of becoming whole and integrating the different parts of ourselves, some of which are not conscious.
Sit on a chair so that both feet have good contact with the floor and both ischial tuberosities have good contact with the chair. The spine straightens in a relaxed manner. The chin is slightly pulled back and the cervical spine gently stretched.
If you are very flexible in the legs, you can also sit on the floor and place a firm cushion under your buttocks so that both knees rest on the floor. This sitting position is important for a stable posture with a relaxed, erect spine.
Gently direct your attention to the breath movements, inhaling and exhaling in the chest and abdomen or at the nostrils. Decide on either the chest/abdominal area or the nostrils, but do not jump your attention back and forth between the two areas.
Whenever you notice your attention drifting, acknowledge that your thoughts have wandered and gently return your mindfulness to the breath. Try to recognise the thoughts and simply notice their presence, then gently let them go and return to the breath
It is completely normal that thoughts will wander. This wandering of thoughts is dependent on past experiences and conditioning and it is not at all possible to stop it. Each time you recognise the digression and return to your breathing, you are in a moment of mindfulness. This process is also a gentle method of deconditioning.
Do this exercise daily, preferably at the same time for 10 to 20 minutes.