Most of us are not aware of our breath. Breath has direct connection to our mental state. We breath 20,000 times a day and by just changing our breathing pattern it can change our mental state. For this to happen we need to be mindful of our breathing.
Disturbed Breath = Disturbed Mind and Calm Breath = Calm Mind
Understanding the B->C->A Method
The BCA method is a transformative practice that encourages individuals to connect with their inner selves. This three-step process serves as a profound way to enhance mindfulness, life energy, and reprogram the subconscious mind. Below, we delve into each component of the BCA process: Breath, Chant, and Affirm.
Step 1: Breath Awareness (B)
In the first stage of our transformative workflow, we focus on breath awareness. This foundational practice encourages us to connect deeply with our natural rhythm of breathing. By taking a few moments to inhale and exhale consciously, we create a serene environment that promotes relaxation. Deep breathing, specifically diaphragmatic or belly breathing, activates the vagus nerve and promotes relaxation Remember, breath is the lifeline, and nurturing it often leads us to a clearer state of mind.
Step 2: Chanting (C)
Having established a calm center through breath, we proceed to the second stage: chanting. This practice involves vocalizing mantras, which resonates deeply within us. The act of chanting not only enhances our focus but also reinforces positive energy (The Chakras). As we chant, we allow the vibrations of sound to envelop our being, and this reduces activity in the Default Mode Network (DMN) and this effect is well supported by both neuroscience and contemplative research. Overactivity in the DMN — especially in the medial prefrontal cortex (mPFC) and posterior cingulate cortex (PCC) — is strongly associated with rumination, anxiety, and depression.
Step 3: Affirmations (A)
Finally, we come to the last stage of our mindfulness workflow: affirmations and visualization. Here, we formulate positive affirmations that align with our intentions and goals. Coupled with visualization, this stage acts as a catalyst, manifesting our desires into reality. By vividly picturing our aspirations while reciting affirmations, we re-program our sub-conscious mind.