Compared to surfing the Net or catching a movie on HBO, watching your breath may seem like a boring way to spend your spare time. The fact is, the media have conditioned us to be stimulation junkies by flooding our senses with computerized images and synthesized sounds that change at laserlike speed. Recently, I heard the head of an ad agency brag about how his latest TV spot bombarded the viewer with six images per second far faster than the conscious mind could possibly register them. By contrast, paying attention to the coming and going of your breath slows your mind to match the speed and rhythms of your body. Instead of 6 images per second, you breathe an average of 12 to 16 times per minute. And the sensations are far subtler than anything you'll see or hear on TV more like the sights and sounds of nature, which is, after all, where you and your body came from. Besides, the great thing about your breath as a focus of meditation is that it's always available, always changing yet...
Focus on your breath, let your breath become smooth, slow, continuous and quiet. Eliminate any pause between inhalation and exhalation, this requires you to pay close attention during the end of each breath. Make a smooth transition between inhalation and exhalation. Notice that at the tip of your nose, right inside your nose, you can feel a slight sensation of coolness when you inhale and a very faint sensation of warmth during exhalation. Keep your awareness there. Coolness on inhalation, warmth on exhalation.
When you first begin paying deliberate attention to your breath, you may be surprised and somewhat frustrated to discover that your body tenses up and your breathing becomes stiff, labored, and unnatural. Suddenly, you can't remember how to breathe anymore, even though you've been doing it just fine ever since your first breath at birth. Don't worry you're not doing it wrong. You just need to develop a lighter, gentler touch with your awareness so that you're following but not controlling your breath. It's kind of like learning to ride a bicycle you keep falling off until one day, miraculously, you just keep going. From then on, it's second nature. You may find it helpful to begin by exploring your breathing, without necessarily trying to track it from breath to breath. Notice what happens Spend five or ten minutes exploring your breathing with the fresh curiosity of a child encountering a flower or a butterfly for the first time. What did you discover that you didn't know before How...
The 8 Minute Meditation program commences with the simple yet powerful technique of watching your breath. Following your breath may sound simple and easy, like child's play. But, thanks to our constantly Roving Mind, we're anywhere but here. My friend Josh Baran calls this living in the elsewhere and 'elsewhen'. judging yourself a bad meditator, gently return your awareness to your breath. This is what breath meditation is about watching your breath, straying off, realizing it, and gently returning. Over and over again. Like I said, meditation is a practice.
There are two basic breaths that are prominent in the meditation and Yoga world. Most meditators and yogis use one or the other. The basic breath of the Taoists and Yogis begins with controlled deep breathing with the diaphragm. The basic breath of Theravada (pronounced Tair-uh-vah'-dah) Buddhism begins with watching your natural breathing pattern until it deepens on its own from mindfulness. Some people like to argue that THEIR method is the better one, but don't be fooled. Both of these approaches take you to a deeper place. See which one works for you under varying conditions.
You will find that a few moments' anger-breath or fear-breath (if well acted out, or assumed faithfully) will result in you soon experiencing a feeling of anger or fear, as the case may be. Likewise, you will find that the deliberate assumption, on your part, of the breath-rhythm of peace, calm, self-control, will be sufficient to induce that particular state of feeling in you. There is a big hint in this last sentence, by the way, for that is exactly what the Oriental sages do to induce and maintain the mental state of philosophic calm for which they are noted. In this connection, let us remind you that when you are endeavouring to control your temper, and to maintain your pose, under extreme provocation, you will find that you instinctively strive to control your breath-rhythm, which shows a marked tendency to fly off into a state of rapid panting and gasping. And, so long as you can maintain your steady controlled rhythm of breath, you will maintain your poise and self-control.
Perhaps you're so full of negative thoughts and feelings that you find it virtually impossible to concentrate, even in meditation. The voices (or images) in your head keep spewing forth worries, regrets, judgments, and criticism with such volume and velocity that you can barely hear yourself think. Or maybe you can focus on your breath or recite your mantra with some success, but when a particularly compelling story or pattern gets triggered, you're swept away by the intensity.
As the baby's head descends, and appears at the outlet, the final process of delivery is about to begin. At this point, you will be able to obey all instructions implicitly. Whenever you are told to stop pushing, you will stop pushing immediately, and indulge in rapid deep breathing instead. As a result of this you will relax more and more completely, and as the head presses down harder and harder on the outlet, the whole area will become quite numb and insensitive. You will experience a feeling of stretching, and the sensation of something passing through the outlet.
My own experience of a limited number of cases per year has revealed the following Before utilizing hypnosis, nausea and vomiting were reported by a large percentage of pregnant patients. Today, there is rarely a patient who does not obtain relief by simple breathing exercises, placebos, etc. Obviously, these figures are not conclusive because they are small, but they indicate the type of results to be expected if hypnosis is utilized.
In The Sutra of Ch'an Samadhi it says that if a Bodhisattva meditates with nothing but the Buddha in mind, he obtains samadhi. This simple method of reciting the Buddha's name can rid you of discriminating thought, which is the false thought or the thinking that the common man is plagued with, and reward you with Right Wisdom and because your breath is regulated, your health is improved too.
So what can we do With drowsiness there are two principal things to do. First, get some fresh air and, second, shake and move the body and do some deep breathing. If coarse agitation arises, then stop the meditation practice for a while. Take a rest and do something else. Subtle agitation is more difficult to handle because we do not even realize that we have it. But when we do, we also need to stop and take a break. Dullness is handled in much the same way as drowsiness. When practicing Dzogchen we should always remember never to force ourselves, and to give ourselves plenty of space. It is much better to practice in many short sessions with refreshing breaks in between, rather than trying to force ourselves prematurely into long sessions of practice. This will only give rise to obstacles. In any event, what is most important, both at the beginning and later on, is to relax. The Natural State is already fully present from the very beginning, and so there is no need to cajole or...
The female lies on the bed in the breathing position described above. She begins to breath as described above, gently tilting her pelvis forward on the inhalation, toward her head. Be sure the AH sound is made with every exhalation and the pelvis is dropped. After ten minutes of intense breathing, she stops the pelvis tilt and, while continuing deep breathing, her partner begins to stimulate her genital area with his hands, a vibrator, or his mouth. Timing and control are very important. The major part
With your eyes closed, take several deep breaths and notice the quality of your breathing. Is it fast or slow Deep or shallow Notice where your breath rests in your body. Is it up high in your chest Is it in the midsection around your stomach Down low in your belly Try moving your breath from one area to the other. Breathe into your upper chest, then into your stomach, then drop your breath into your lower belly. Feel your abdomen expand and contract as the air goes in and out. Notice how the upper chest and stomach areas seem almost still. This dropped breath is the most relaxing stance to meditate from. However, if you have difficulty taking deep belly breaths, don't worry. Your breath will drop of its own accord as you become more practiced in meditation.
People live in the centre of China, along the Yellow River . The area is damp, therefore suffering from tiredness, depression and hot and cold illness similar to today's ME -myalgic encephalomyelitis or post-viral syndrome is common. The curing method is Daoyin breathing techniques and Angiao stretching . The movements and breathing patterns of animals were also regarded as valuable examples to follow. In his book Chunway Chu, written around 600 BC and dealing with the subject of breathing, Zhuang Zi said 'Breathing techniques can improve metabolism moving like a bear and a bird will result in longevity.'
Exhaling through your nose will slow down your breathing and prevent hyperventilation. As an alternative to breathing 4. After you feel comfortable with step 3, you can slow your breathing even further. Breathe in and count, One two three four pause and breathe out, counting, One two three four five. Keep practicing these slow deep breaths, pushing the hand on your abdomen up but allowing very little movement for the hand on your chest. When your minds drifts, refocus on your breathing. Step 4 can also be done while you are standing, walking, and sitting. Pace your steps to match the same slow rate of your breathing. After you have made your pacing tape, practice breathing with the tape four times per day. When you feel comfortable, practice controlled breathing with the tape off for thirty seconds and then turn the tape back on for one minute to see if your pace still matches the tape. If your breath rate remains the same, try turning the tape off...
Allow your breath to match their speech. When they are not speaking watch for the rise and fall of their chest. The breathing connection can be made very elegantly if you are not actively thinking about what movements you are trying to match. So, you should have your matching and mirroring by now, automatic. creates a powerful connection. When your partner's mind unconsciously begins to match your breathing it connects in a way that makes us feel as if we are one. Slow your breathing down, sigh, and slow your hand and body movements down. Remember to match the breathing (very powerful) for a while before you lead their breathing.
Move your arms to your side and take a deep breath. Hold your breath, while doing a slow, controlled sit up. Let the breath go and flop. Repeat the breath, sit up and flop two or three times. Stretch again. We will call this deep breathing . The inhalation should be full but NOT forced. Start inhaling from your lower belly. The belly should begin to expand first, followed by the chest. Now you will begin to combine deep breathing with other movements. As you do the following exercises you may at times notice that your breathing becomes erratic or even that you are holding your breath. Do not allow this to continue. It is essential that you continue deep breathing throughout the exercise unless specifically instructed otherwise. Begin deep breathing for at least five minutes. Continue deep breathing, but now on the inhale open your eyes as wide as you can and on the exhale close your eyes as tight as you can. Utilize just the section of your head from the eyes up....
Breathe in deeply and feel the pure air fill your stomach, your lower chest, and your upper chest. Hold your breath for a moment as you sit up straighter and then breathe out slowly through your mouth, feeling all tension and worry blow out in a stream. After you've exhaled completely, relax your stomach and your chest. Continue to take full, calm, even breaths, noticing that you become more relaxed with each breath. C. Now relax your forehead, smoothing out all the lines. Keep breathing deeply and now relax your eyebrows. Just let all the tension melt away, all the way down to your jaw. Let it all go. Now let your lips separate and relax your tongue. Breathe in and breathe out and relax your throat. Notice how peaceful and loose your entire face feels now. E. Breathe in deeply and feel your stomach expand and then your chest. Hold your breath for a moment and then breathe out slowly in a smooth stream through your mouth. Cue-controlled relaxation...
The training needed to master this technique would appear to most of us as very rigorous. It involves living in complete darkness and seclusion for over three years while practising deep breathing exercises and meditation techniques. This does seem almost barbaric to us but you have to understand to a Tibetan monk such practises are not unusual. They are accustomed to and are great experts in meditation. It is not a hardship in the way we would perceive it and I am told that this form of seclusion is not absolutely necessary, some can achieve similar results without going to such extremes. Tibet, India, and China have their own forms and techniques of combining breathing exercises and meditation. My own personal experience is with the Chinese forms so I want to explain a little about these. In any case it would be a little strange for me to try and explain how to use self-hypnosis to improve your health if I didn't at least mention some of these techniques. It would be a bit like...
IBEfl Well, the journey of meditation has a great deal in common with climbing a mountain. You can aim for the top, or you can just set your sights on some grassy knoll or lesser peak halfway up the slope. Whatever your destination, you can have fun and reap the benefits of just breathing deeply and exercising muscles you didn't even know you had. Following or counting your breath (see Chapter 6) Throughout this book, you find opportunities to experiment with many of these techniques, as well as detailed guidance in the practice of one in particular mindfulness beginning with your breath and then extending your meditation to every moment of your life.
Ordinary, quiet sitting shrinks the estimate of time. Thirty seconds of real time contract so that they seem to last only twenty-six seconds. During zazen, meditators tend to expand their estimates of time. Thirty seconds of real time now seem to last thirty-seven seconds. A meditator's slow respirations could contribute cues which might help stretch time. For instance, when subjects breathe rapidly, they estimate twenty-second-long intervals as having increased to twenty-three seconds. In contrast, breathing slowly further increases the estimate to thirty-five seconds.4
The basic instruction for walking meditation is to become deeply aware of the act of walking. If you are in a private setting, you can walk very slowly. As you take the first step, breathe in and say the word in to yourself. Then you take another step, saying the word out to yourself. The words are not there to be mechanical, but to encourage you to focus on your breath and on the sensations of walking. The words give your active mind something to do with itself besides run in the well-worn channels of your worries, fears, and regrets. Let them gently pull you into the present. Feel your feet as they touch the ground. Get in touch with how wonderful it is to simply move on the earth in this way, making peaceful steps.
The techniques fall into roughly two categories relaxation techniques that focus on relaxing the body, and stress-reduction techniques that condition the mind to handle stress effectively. Your mind, body, and emotions are interrelated. In seeking relief from stress, you will obtain the best results by using at least one technique from each of these two broad categories. For example, if your most painful stress symptom is general anxiety, you might practice progressive relaxation and breathing exercises to calm your body and do exercises from the chapters on refuting irrational ideas and worry control to reduce your mental and emotional stress. If your results on Tactics for Coping with Stress indicate that you do not engage in regular physical exercise and or your diet is not good, you will also want to refer to the chapters on physical exercise and nutrition to learn how these tactics can reduce your general anxiety.
The simplest way to begin meditation is by focusing on your breath. B. Bring your attention to the gentle rise and fall of your breath. Like ocean waves coming in and out, your breath is always there. You can focus on your inhale and exhale, the sensations of your breath entering your nose or mouth, or the sensations of your breath filling your lungs and diaphragm. C. Whenever your mind wanders, gently bring your attention back to rest upon your breath. Let your breath be your anchor to this present moment. This can take between twenty and thirty minutes. With practice, you will be able to rest your attention on your breath more effortlessly and let go of your thoughts more easily. D. When you discover that your mind has slipped into thought, note this, then gently return to the counting of your breath. E. If a particular sensation in your body catches your attention, focus on the sensation until it recedes. Then return your attention to the inhale and the exhale and the counting of...
Whatever causes you to feel pressure in an unpleasant way is likely to bring on angina. Indentify everyday situations which make you angry. Practive of a relaxation exericse may help you control these situations. Modern ways of calming down include meditation & relaxation exercises. Some doctors suggest that you take two twenty minute periods per day to practice total relaxation of all your muscles. Others recommed that you try deep breathing, concentration on one thing, or relaxing all of your muscles, whenever you feel pressure building up from stress. Try to relax more and enjoy your leisure which is easy to say, but may be difficult to do. First, you should ask yourself what stresses in your life are the most unpleasant and make you feel the most tense and frustrated. If these stresses cannot be eliminated, perhaps they can be mininized, either by better planning or by using specific physical ways of calming down under stress like relaxation exercises of meditation . Some doctors...
Patients were encouraged to recall, while in trance, the feelings and thoughts associated with pain onset and disability behaviors. For one, it was a feeling of cramping and burning in the back for another, it was a dull throbbing in the head. Patients were given the suggestion that such signals coilld be reinterpreted as reminders or cues for use of a coping strategy, e.g., pleasant imaging, deep breathing, muscle relaxation, instead of producing the usual cycle of self-depreciatory thought patterns and disability behaviors. Thus an effort was made to establish novel signal values for pain stimuli. Patients were given the following suggestion You are starting to experience an episode of pain. Be very attentive to any beginning clues that pain is coming. Some of you may feel a burning, others may feel cold, others a throbbing sensation. Imagine that your pain clues are changing to interesting, even pleasant, sensations. The burning becomes the warmth from a comforting fire the cold...
Though you are not ultimately in control, there are ways to work with a restless mind. The first thing to do, is come back to your breath, and Many people, many moods, and many thoughts pass you on the sidewalk. You don't have to get stuck in a full conversation with each one. Often it is enough just to smile and say hello. However, just as some people insist on getting your attention, so do some thoughts. When that happens, it may be something you need to pay attention to. Remember, anything can be the object of your meditation. If you are trying to focus on your breath, but you keep thinking about your relationship, then meditate on your relationship. Do not struggle. Just breathe in and out in such a way as to gently calm the feelings, and observe all that comes up about it. Do not try to fix anything, just shine the light of simple awareness on your relationship. You thought you needed to meditate on your breathing, but that day, you really needed to meditate on your relationship....
When you have reached this stage it is important not to play with your nimitta. Do not let it go away from you and do not intentionally change its shape or appearance. If you do this your concentration will not develop any further, and your progress will stop. Your nimitta will probably disappear. So at this point when your nimitta first appears, do not change your concentration from your breath to the nimitta. If you do you will find it disappears.
The breath-counting method offers two possibilities, as follows After you have regulated your breath, so that it is neither too tight nor too loose, count slowly from one to ten on either your inhalation or exhalation. Do not count on both. For example, breathing in, count one then exhale and upon inhaling again, count two, and so on. Your mind soon becomes fixed on the activity and does not wander as readily. If it wanders off before you have reached the count of ten, return
For meditation successfully to take place, the breath must first be regulated. There are, traditionally, four kinds of breath audible, gasping, coarse and restful. The first three are considered to be somewhat disruptive. If you can hear your breath, it is said to be audible. If it is not audible, and is also obstructed or not free, it is called gasping breath. If the breath is neither audible nor fine, it is said to be coarse. When it is neither audible nor gasping nor coarse, but continuous, being barely perceptible and so fine that it is almost imperceptible and also accompanied by comfort and ease, it is called restful breath. An audible breath scatters your composure a gasping breath ties you up a coarse breath tires you but a restful breath indicates a quiet mind. If any of the first three ways of breathing is present, it means that your breath is not yet regulated.
Your everyday activity must have a gentle quality. If there is any roughness to it, your breath is made rough as well and when your breath is rough, your mind is unsettled, so that when you attempt to sit, you become perplexed and uneasy. To remedy this, simply visualize yourself as being already physically relaxed and sitting at ease before you actually sit down to practice. When the beneficial effects of this simple procedure have manifested and you feel warm and relaxed and gently present, you can arrange yourself in your chosen sitting position. should not jut forward or lean to one side or the other, and your chin should not be vigorously pulled in. You should feel that you are just sitting naturally. Then, slowly and continuously exhale through your mouth, while imagining that all the waste and impurities that might be in your psychic centers are being expelled along with your breath. Close your mouth, so that your upper lip and teeth meet your lower ones and your tongue touches...
Question Why do I use deep breathing exercises Answer You can use deep breathing to give your subject methods of relaxing you generally don't think about in the waking state. You also give your subject a method of getting feedback to your brain that the suggestions are taking effect.
Count backwards from three hundred to two hundred while breathing deeply in and out to the rhythm of your counting. Put simply, count three hundred as you inhale and then two hundred and ninety nine as you exhale and so on. Just keep on like this until you reach two hundred. Be still, relaxed, keep tuned in to the numbers and breathe rhythmically. Tune in to the moment. Be sure not to interfere with your breath, just let it happen and count along with it. Do all you can to avoid wandering - keep tuned in to the counting of the numbers.
Step Two Now bring your awareness in and concentrate on your breathing. Notice the parts of your body that move as you breathe in and out. Notice the wonder of your breath, be aware of the temperature of it - maybe it feels cooler when you breathe in and warmer as your breathe out. Imagine that each breath is going deeper. That does not have to be a bigger or a larger breath, just a breath that relaxes you while you are keeping your awareness on it. Be sure at this stage to just let your breath happen without you interfering with it. Keep doing this for a little while as you notice your body relaxing around you and your mind slowing down, yet keeping your awareness on your breath - if your mind wanders, then just keep bringing it back. Step Three As you feel more relaxed, noticing the rhythm of your breathing, maybe it slows down slightly. Allow your breath now to move to other parts of your body. Imagine breathing in to muscles and parts of your body and releasing them, relaxing them...
Step Two With each breath that you breathe in, imagine that you are breathing directly into the centre of your heart. As unusual as this may sound, imagine that you are breathing into the area right in the middle of your chest, the area that is often referred to as the heart centre in many fields of 'alternative' healthcare. As you breathe in, really connect and tune in to that breath and feel your breath come directly into your heart. Begin to feedback to yourself. By that, I mean you tell yourself, using your internal dialogue what the first thing is that you are aware of as the breath comes into the heart. Advise yourself of what it is that you actually feel. Let yourself know consciously what you notice as the breath comes into the heart. Just continue to tune into your breath, and as you do become more and more aware of your heart, connect with it.
Phenomena rise and fall as you walk the path. If you're attached to it, it can only hinder you so that you become stuck, unable to walk further on the path. You're chasing after a sensation like an addict chasing after heroin. In other words, you're engaging in sense slavery. While meditating, if such extraordinary phenomena happen (and they will when the time is ripe), just let them rise and fall like your breath. Appreciate their special purpose in the moment. When you let go of your attachment to these things, then they will become more consistent anyway as your circuitry is gently opened and conditioned over time. If you remain attached, they will either become more elusive or bring you some powerful, perhaps unwelcome, lessons about attachment. Let it all rise and fall like waves on the ocean.
The good news is, you don't have to pay any attention to your mind, at least initially. Just keep following your breath, and when you become lost in thought, which you will no doubt do again and again, gently come back. The point is not to stop your mind an impossible task in any case but to stay focused on your breath no matter what your mind does.
I Staying present Needless to say, fear, regret, and other negative feelings may get magnified a thousand fold when you approach the ultimate unknown. By bringing your awareness back to your breath or I Letting go When you keep returning to your breath or some other object of meditation, you become accustomed to letting go of your thoughts, emotions, preoccupations, likes, and dislikes and ultimately, perhaps, even letting go of who you think you are. In Zen, they say that when you become adept at dying this way on your meditation cushion, the real death poses no problem at all. Or, as Stephen Levine puts it in Healing into Life and Death, To let go of the last moment and enter wholeheartedly the next is to die into life, is to heal into death.
We have three decided points of advantage over the tensing exercise school, as follows (1) We precede our tensing exercises by rhythmic breathing exercises, thus bringing to our reservoirs a fresh supply of magnetism or nerve-force (2) we proceed leisurely and almost lazily, our idea being that of stretching as opposed to the idea of vigorous exercise by tensing, the latter being
Once again, establish yourself in a quiet room and proper posture. Do three sets of alternate nostril breathing and then start to remember the sound of So Hum. Repeating these sounds silently in your mind coordinated with your breath. As you inhale, be aware of the sound 'So.' Emphasizing the 'o' sound. During exhalation, have your mind quietly focus on the sound 'hum.'
One particular type of hypnotic suggestion is particularly effective at eliciting a yes-set truisms. The truism, which will be discussed more fully later, is an undeniable statement of fact. For instance, All of us have had the experience of walking along on a cold, winter day, and feeling the cold against our skin. Using suggestions in the form of truisms creates an acceptance set. This may be enhanced even further by interacting with the hypnotized patient. For example, continuing with the suggestion we just gave And Fm sure you've felt how cold the winter wind can be against your skin, have you not Most patient's will nod their head yes. If an overt response was not immediately forthcoming, you could simply add, You can simply gently nod your head up and down for yes, and back and forth for no. And you can remember how cold the winter's wind can feel against your face, can you not (Following a nod for yes ) And you remember how you can see your breath, like fog, in the cold air,...
(3) Using the Packing Process Breathing technique, slightly contract the left and right sides of the anus to squeeze the kidneys. Use the power of the mind rather than tension on the muscles to do so. Then release the contraction to sharpen your awareness. (To review the Packing Process Breathing technique, see the Universal Tao book, Iron Shirt Chi Kung I.)
Other experts have described the use of hypnotically based strategies, but these have been more general in nature (a) visualization strategies such as the Golden Healing Light for reducing stress and healing hurt and angry feelings (Middleton-Moz, Tener, & Todd, 2004), (b) physical relaxation to interrupt the escalation of angry feelings (Lynch, 2004 Nay, 2004), and (c) self-hypnosis, directed imagery, yoga, and breathing exercises to generate calmness and develop perspective (Jones, 2004). Such focusing strategies can help restore a sense of personal control and an ability to detach (dissociate) from angry feelings as well as depressive ruminations.
While standing before the mirror practice deep breathing. See that there is plenty of fresh air in the room, and that you are literally feasting on it. You will find that, as it permeates every cell, your timidity will disappear. It has been replaced by a sense of peace and power.
If you find yourself afflicted by drowsiness, go to practice in a high place where the air is fresh, or to an open space, or if you are inside, open the window and let more light into the room. If this is not sufficient, go to some place where there is a strong wind. If we find that we are still disturbed, we can wash our head and face, as well as our hands and feet. The cold water will refresh us. Also, changing the site of practice may help. Try practicing without any back support or pillow. Get up and move about and do some deep breathing and yoga exercises.
Learn to do stretching exercises that will calm and rejuvenate your mind and body. Endorphins, the body's own pain relieving and antidepressant compounds, are the vehicles for the hypothalamus to perform its function. Enjoyable exercise, stretching, breathing exercises, massage and other bodywork and energywork methods can also promote the release of endorphins.
There are interesting parallels between this and what some Tibetan monks practise. As part of their training some monks are walled up in a small room for 39 months in total darkness and without contact with the outside world. Their food is provided through a small hole. Now most of us would find this treatment, solitary confinement, intolerable and it would probably result in some form of mental illness. However to a Tibetan monk this period of solitude is eagerly awaited because they have been trained for this moment and expect great rewards from their efforts. They practise deep breathing and meditation techniques during this time. Obviously the solitude is helpful to achieve their desired goal. If I were to tell you about some of the things that Tibetan monks are reported to be able to do, you would not believe me.
You do not, of course, need to make a spectacle of yourself to practice this way. Whenever you encounter a bell of mindfulness, you can unobtrusively return to yourself and your breath. You don't need to act like you are playing freeze-tag. Practice intelligently. Don't stop in the middle of crossing a busy street. If you are alone and it is safe to do so, you can close your eyes and give yourself a refreshing pause in your activity. Otherwise, you can practice this in such a way that you are the only one who knows what you are doing.
As an alternative to following your breath, especially when you want to calm your mind before turning to the practice of mindfulness (see Chapter 6), you can experiment with the time-honored Zen technique of concentrating on a particular part of your body. Try placing your mind in the palm of your hand, if your hands are folded in Zen mudra (refer to Figure 7-1 and the
To recapitulate, remember that in order to prepare for meditation you should sit properly and regulate your breath to stabilize and control your mind. This requires a great deal of patience for most practitioners because the mind is, ordinarily, quite unruly. Not succeeding at it should not keep you from doing Chih-Kuan, how
The part of any session in which you establish the situation and frame of mind we identify as hypnosis is usually called the induction. Parts two through five of your routine serve this purpose. They represent a combination of relaxation techniques gleaned from many sources. These include a form of progressive relaxation, deep breathing, letting the eyes roll down (using their downward motion as a symbolic suggestion, combined with the sensations of releasing strain), using zero as a verbal cue to relax, which is then further utilized as both a symbol and a sort of mantra or relaxation-response device to be repeated over and over. These steps cover the gamut of commonly used relaxation techniques.
Instead of practicing formal meditation with your children, you can turn the simple, everyday act of hugging into an opportunity to breathe and be present. The next time you hug your kids, notice how you hold them. Do you tense up or keep them at a distance Do you hold your breath, space out, or withhold your love because you're irritated or upset Do you rush through the hug so you can get on with other, more important things You may be surprised by what you discover. (Of course, you may be quite happy with the way you hug, in which case feel free to ignore the rest of this sidebar )
When you're familiar with following your breath and expanding your awareness to include sensations (see Chapter 6), you can expand your awareness even further to include thoughts, images, memories, and feelings. As with sensations, begin by following your breath and then allow yourself to explore a thought or feeling when it becomes so strong that it draws your attention to it. When it no longer predominates in your field of awareness, gently return to your breath. Of course, if you've been meditating for a while, you may have noticed that you're constantly being carried away by the torrent of thoughts and feelings that flood through your mind. One moment you're counting or following your breaths or practicing your mantra, the next moment you're mulling over a conversation you had yesterday or planning tomorrow's dinner. It's as though you had inadvertently boarded a boat and suddenly found yourself several miles downstream. When this happens, you simply need to notice that you've...
Begin with hot muscle exercises, shaking, slapping and limbering. Try some hot breathing exercises such as the Breath of Fire. After that, maybe some energy or slow movement exercises. Slip in some self massage and inner smiles here and there throughout the routine. Add a couple things from your magic portals list, including a calming chant. Next, try lovingkindness work. Then, do your more balancing pranayamas and breathing afterward. You're moving toward stillness at this point. Lovingkindness visualizations can also follow this. Now, you're ready to meditate. One thing that should be noted is that many Yoga teachers insist that the nondynamic pranayama breathing exercises must be performed after stretching and movement for the effects to be optimized.
As you expand your meditation to include thoughts and feelings, you may find it helpful to practice naming, or noting, your experience. Begin with mindful awareness of your breath and then start silently naming the in-breath and out-breath. When you get really quiet and focused, you may even want to include subtleties such as long breath, short breath, deep breath, shallow breath, and so on. When you become adept at naming your breath, you can extend the practice to any strong sensations, thoughts, or feelings that draw your attention away from your breath. For example, as you follow and name your breath, you may find your focus interrupted by a prominent emotion. Name this experience softly and repeatedly for as long as it persists sadness, sadness, sadness or anger, anger, anger then gently return your attention to your breath. Take the same approach with thoughts, images, and mind-states planning, planning, worrying, worrying, or seeing, seeing.
Putting your mind ever more at ease as you let go more and more. To follow any strict order of practice at this time is counterproductive. If you find that counting the breath goes well for you, count your breath. If the purifying method seems called for and works well for you, do that. Then, in only a few days, you may be able to understand your mind easily as never before.
You -- Your body should be clean and properly nourished. Use the nasal wash and brush your teeth. Wash your face, hands and feet. Take a moment and refresh yourself. Empty your bowel and bladder. Wear comfortable loose fitting clothes that will allow you to breathe and sit comfortably. Stretch out any tension in your muscles, coordinate your stretching with your breath. Focus on Your Breath -- Let your breath become smooth, slow, continuous and quiet. Eliminate any pause between inhalation and exhalation, this requires you to pay close attention during the end of each breath. Make a smooth transition between inhalation and exhalation. Notice that at the tip of your nose, right inside your nose, you can feel a slight sensation of coolness when you inhale and a very faint sensation of warmth during exhalation.
Make yourself comfortable and prepare yourself for a wonderful experience. In a moment, I will ask you to take a deep breath and tense every muscle of your body. That means squeezing every muscle you can feel your feet, your toes, your lower legs, and your thighs . . . tensing your butt and bottom squeezing every muscle you can feel down there . . . squeezing your belly and your lower back . . . your chest . . . squeezing your shoulder blades together and tensing the long, strong muscles of your back I mean making a fist and squeezing both your hands, your lower arms, and your upper arms . . . making a horrible face, squeezing your face, your eyes, your mouth, your neck . . . tensing your forehead . . . squeezing everything you can . . . and then, when you can't hold your breath any longer. I want you to breathe out as slowly as you can . . . letting your body relax as you breathe out . . . letting go of every muscle of your body . . . and as you breathe out as your muscles relax ....
As soon as you've developed a certain ease in following your breath, you can expand your awareness as you meditate to include the full range of sensations both inside and outside your body feeling, smelling, hearing, seeing. Imagine that your awareness is like the zoom lens on a camera. Until now, you've been focused exclusively on your breath now you can back away slightly to include the field of sensations that surrounds your breath. If you find it difficult to expand your awareness all at once, you can begin by exploring a sensation when it calls attention to itself. For example, you're following your breath when a pain in your back cries out for your attention. Instead of staying focused on your breath as you would have done before, you can turn your attention to the pain and explore it fully until it no longer predominates in your field of experience. Then come back to your breath until you're once again called away. You can also experiment with expanding your awareness to...
So, in this comfortable position that I have chosen, the sound of my inner voice is reaching deep within me. With my eyes comfortably closed, allowing myself to begin relaxing easily and gently. Concentrating now, all my thoughts and my attention on my breath, and feel your breath easily and gently going deeper and deeper down. Note that a deeper breath is not necessarily a bigger breath or a larger breath it is simply a breath that goes deeper and deeper down, a breath that relaxes me more and more and more.
ItfS-GD Here's a meditation for opening your heart and initiating a flow of unconditional love (also known as lovingkindness) to yourself and others. You may want to begin with five or ten minutes of some basic meditation, such as the Relaxation Response or following your breath, to deepen and stabilize your concentration. (For a more-complete version of this meditation, turn to Chapter 10, or listen to Track 7 on your CD.)
You tell me that smoking calms your nerves, that (1) it is relaxing and settles you down, but what's so good about a cigarette that (2) shortens your breath, and gives you a dry, cotton feeling in your mouth A cigarette may seem relaxing because you pause to reach for a cigarette, remove it from the pack, light it, and take a deep inhalation. It gives you a tension-free relaxing moment. But there are other ways to get the same effect, the same relaxing moment. I'm going to teach you a substitute way to
As you focus on the discomfort, try to soften around it. If muscle groups are tightening, try to relax them. Check these muscle groups often, because they will not want to stay relaxed. Where is your breath Is it high in your chest If so, try to drop it into your belly. Focus on the sensation of discomfort. What is the feeling here Stay with it for a while.
Begin your meditation with a focus on the breath. Become one with your breathing. After you have used the breath to become centered, then focus on the body. You can begin by visualizing your breath being transported to every cell of your body. Notice the sensations in your body. If you wish, conduct a body scan, focusing on each part of the body for a few breaths, giving thanks for that body part. Create a short gatha to help with this, such as When you get caught up in your thoughts and emotions, you may wish to refocus on your breathing for a moment, and come back to the attitude above Here I am, breathing in and out, and feeling sadness embarrassment happiness pride, etc. If you tend to berate yourself for losing concentration, see if you can take a lighthearted attitude as you return to the object of your meditation. Laugh at the playfulness of the mind. Employ a coping thought, such as Good going I found my way back to my breath Be encouraging and positive with...
Begin by becoming aware of the rising and falling of your breath in your chest and belly. You can ride the waves of your breath and let it begin to anchor you to the present moment. B. Bring your attention to the soles of your feet. Notice any sensation that is present there. Without judging or trying to make it different, simply be present with the sensation. After a few moments imagine that your breath is flowing into the soles of your feet. As you breathe in and out you might experience an opening or softening and a release of tension. Just simply observe with no expectations. that your breath, instead of stopping at the diaphragm, flows all the way down to your feet. Breathe into and out of your feet, simply noticing the sensations. F. When you reach the top of your body, scan your body one last time for any areas of tension or discomfort. Then imagine that you have a breath hole at the top of your head, much like that of a whale or dolphin. Breathe in from the top of your...
Perform a frenzied Erisian dance, whirling like a crazy dervish until you don't know which way is which, stand on your head for an hour, indulge in extended sexual practice or tantra (prolonged sexual activity is perhaps the simplest and most pleasurable way to alter consciousness), or have sex with an unusual person under unusual circumstances. Throw yourself into an extreme emotional state (terror, devotion, or anger), drum until you become the beat, give your ear to dissonant music, or stare at a cubist painting until you understand it. Hold your breath or try Kriya Yoga techniques. Laugh for the sake of laughter and nothing else (listen to the song I Love to Laugh on the Mary Poppins soundtrack for a couple of hours). Talk gibberish or practice Socratic dialectic with yourself.
When you follow your breath with awareness, you're not only harmonizing your body and mind, which gives you a sense of inner harmony and wholeness, you're also exploring the living frontier where body, mind, and spirit meet and attuning yourself to a spiritual dimension of being.
After your surgery, you will do all the prescribed breathing exercises, and you will be a good and cooperative patient. You may feel some sensations in the operative area which will tell you that you are healing well. You will have a dry and comfortable wound and you will heal very promptly. Let these sensations be a signal to you to let that area go limp and loose, soft and relaxed. You will have time to rest and restore so much time to enjoy all the care you are getting. You will enjoy your visitors and the planning for the return to your home. You will be able to eradicate from your mind any pain or problem you might have had prior to surgery. Just like sailboats going forward only, and enjoy all the things you can do again to make life more productive, more interesting, and more to your liking. You also will be surprised and pleased to see how short the hospital stay will seem to you.
I During meditation You can use self-restraint to keep pulling your mind back from its habitual fantasies and preoccupations to the object of your meditation, be it your breath or a mantra or some other focus. Be careful, however, not to confuse self-restraint with repression, avoidance, or judgment. You don't need to criticize yourself for wandering off, nor do you want to push certain undesirable thoughts or feelings out of your mind. Instead, just welcome whatever arises, while gently returning your focus to the object of your meditation. Like self-discipline, self-restraint has a bad rap in our culture. After all, aren't you supposed to say what you think and do what feels right But what feels right in the moment may not be the same as what feels right in the long run and self-restraint is the faculty that helps you distinguish between the two. For example, you may be tempted to charge those plane tickets to Hawaii because it feels right, but you may have different feelings...
Five quick ways to relax your body Tuning in, slowing down, and exploring your breath Walking in the fog, becoming your breath, and other Zen riddles Playing with the zoom lens of awareness Instead, the practice of meditation involves gently returning your mind again and again to a simple focus of attention. In this chapter, you have an opportunity to find out how to meditate on your breath one of the most popular forms of meditation throughout the world's spiritual traditions. You also discover mindfulness techniques for training your puppy, balancing relaxation and alertness, and extending your meditation to include the full range of sensory experiences (that is, hearing, seeing, smelling, touching, and tasting). Paradoxically, the mundane, repetitive, seemingly inconsequential activity of attending to your breath can eventually lead to all the glamorous benefits meditation promises to provide, including reduced stress, enhanced performance, increased appreciation and enjoyment of...
Let's look at more instances where mindfulness can be applied. When you are caught in a traffic jam, instead of getting uptight and tense, apply mindfulness. Be aware of your mind and body. Observe the sensations in the body. Notice your breath both in and out. Be aware of your sitting posture, feel the contact between buttocks and seat, and between back and back-rest. Sensations of warmth and pressure in those areas of contact can be felt and noted. Feel your hands on your steering wheel. Observe your mind, too, and notice its tense, edgy, impatient, agitated, disturbed, or whatever state. You'll be surprised that such simple awareness can produce a calming effect. You'll feel a little bit more relax, a little less tense. Then, if you maintain your mindfulness, observing say your in-breath and out-breath, you'll loosen up further and will relax even more.
The exercise you are about to learn will let you gain tremendous benefits by breathing through one nostril smoothly and slowly, and then switching to the other nostril. Alternating your breath flow between your two nostrils will benefit your sleep, your blood pressure, your learning ability and deepen your state of relaxation.
The relaxation exercises presented in this chapter are based on the work of many different therapists. They are creative blends of some of the techniques you have already learned. Learning several brief combination techniques can greatly benefit you for three reasons. First, when you put two or more relaxation approaches together, the combination can have a synergistic effect. This means that the sum relaxation effect of the combined techniques is far greater than what you would achieve if you did each relaxation procedure individually. As you experiment with the material presented in this chapter, you'll learn which techniques are best at activating each other and combining for the most powerful effect. The second reason that combination techniques are often more powerful is because the sequence is set up to draw you deeper into the relaxation experience. Each technique builds progressively upon the one before. For example, the relaxation you experience from visualizing a pleasant...
I am going to give you some breathing exercises every day, Lobsang, and I am going to ask you to keep on at it. It is worthwhile. You will have no more trouble with getting out of breath. That little jaunt up the hill distressed you, but I who am many times your age can come up without difficulty. He sat back, and watched me while I breathed in the way he had instructed. Certainly I could even now at this early stage appreciate the wisdom of what he was saying. He settled himself again and continued The only purpose of breathing no matter what system one adopts, is to take in as much air as possible, and to distribute it throughout the body in a different form, in a form which we call prana. That is the life force itself. That prana is the
Ambulance attendants may be taught to give the following types of suggestions, speaking in a rather low-key manner, close to the ear of the patient. You are in good hands now. You will be at the hospital shortly. Everything there is being made ready to help you. Let your muscles relax, let your mind begin to feel more secure and quiet. . . . Wherever this may be needed, let your blood vessels adjust to keep the blood circulating inside your blood vessels and to seal off leaks if they occur. . . . Wherever your skin is tight and tense, let it relax and permit the body's healing processes to begin to work. . . . As you listen to my voice, you will find yourself gradually becoming calmer. . . . Your breath will move in and out of your chest more freely and more regularly. . . . Your body has already begun to mobilize its healing powers and started to repair your hurt. . . . Everything that can be done to help you right here is now being done. Soon you will be at the hospital. The...
Next, for a moment, pay attention to your breathing. The breathing rhythm, just like the heart, sometimes goes fast and sometimes goes slow. Allow it to go as slow or as fast, as shallow or as deep as it wants to. If you have to sigh, that is fine. If you want to inhale deeply, that is fine. Just follow the breathing. . . . And then, for a moment, just imagine that the air which you breathe streams in at the fingers while you breathe in, up your arms, and into your shoulders and chest and then, while you breathe out, down into your abdomen, down into your legs, and out at your toes. And repeat this for two or three breaths. . . . Then imagine that you are floating, floating on an air mattress on the ocean, a big river, or a swimming pool. Let slow and gentle waves carry you up and down in the rhythm of your breathing. internal warmth. Now breathe into the palm of your hand and feel the warmth of your breath. Such warmth is within you all the time. Repeat it, and then put...
Answer 1.3 A concentrated mind can usually create a nimitta. When concentration is deep, strong, and powerful, then because of different perceptions, different nimittas appear. For example, if you want the nimitta to be long it will be long if you want it to be short it will be short if you want it to be round it will be round if you want it to be red it will be red. So various perceptions may arise while practising mindfulness-of-breathing. You perceive yourself outside the body. It is simply a mental creation, not because of a soul. This is not a problem. Just ignore it, and return to being mindful of your breath.
When you're ready to begin, look at your special cue. Breathe in and relax. Breathe in and relax. Continue to look at your cue and think relax. Breathe in and relax. You are breathing deeply and evenly, and you continue to think relax each time you exhale. Let the relaxation spread throughout your body. Scan your body for tension and relax as much as possible in every muscle that is not needed for whatever activity you are currently doing.
Put your hand over your abdomen just above the Counting your breath. Now let your breathing slow down and become automatic. Each breath continues to relax you. You are breathing quietly, peacefully. You're breathing in an easy and natural way. Each time you exhale, say silently to yourself, one. Continue to breathe in and out, saying one each time you exhale. Whenever thoughts or perceptions take your attention away from your breathing, let go of them and return to saying one. Breathe naturally, calmly, saying one as you exhale. Leave one to two blank minutes on the tape to really enjoy this exercise. Give your entire body a chance to relax. Feel the comfort and the heaviness. Take a deep breath and let it fill your abdomen. Pause. Now exhale, letting the air out with a whooshing sound. Continue relaxing, letting your breath come freely and gently. Now, tighten your stomach and hold. Note the tension. Pause five seconds. Relax. Place your hand on your...
Deep breathing is a vital part of Qigong practise. There are many styles of Qugong as you might imagine after such a long period of time. There are martial and non-martial forms. The most famous martial form is known as (Taijiquan or Tai Chi Taijiquan is what is known as an internal style as opposed to an external style like karate or Taikondo which rely on muscular force. Taijiquan relies on yielding to an opponents attack and channelling that force against them. The Taiji adept use the intrinsic energy known as (Qi or Chi) which they learn to generate within their own bodies to defeat an attacker. Because the martial concepts used in Taiji are much deeper and more profound than most other styles it is much longer and harder to learn. However the more practise you do the better you will become and your defensive ability will actually improve with age not weaken which tends to be the case with an external form.
Subtle agitation is much more difficult to recognize and counteract. We should try to stay in a room with less light, lower our gaze and the object of meditation, do some deep breathing and movement, put on warmer clothes, eat heavier foods, and so on. If we lose energy, not during the session but afterwards, then we need to do exercises and other practices to increase our energy. If we lose strength or energy during a session, we should not add too much energy because this will cause agitation. When we lose a lot of energy, we experience drowsiness. This all depends on the individual. When we are drowsy we will go for a long time without clarity. Practitioners can lose much time and opportunity because of drowsiness. It is just like sleep, but it is not just a matter of taking a rest. If we find that our clarity is weak, we must apply antidotes. What can we do First we must examine to see whether it is a health problem or simply a loss of energy. In the...
Your subject is now completely relaxed in his or her chair and breathing deeply. To all outward appearances, the person looks to have just dozed off. But this person is not asleep-at least, not in the conventional sense of the word. The subject is hypnotized and even in the lightest stage of hypnosis, his or her willingness to accept your suggestions will be greatly increased.
The final stage of applied relaxation training involves relaxing quickly in the face of anxiety-provoking situations. You will use the same techniques that you practiced in rapid relaxation, beginning your deep breathing the moment you notice a stress reaction setting in. As soon as you note a sign of stress if you catch your breath, feel your heart leap, or feel a flush of heat begin your three steps
Outside of you, if you want it so. Let us have a little practice. Here again, you will need to be where you are quite alone, where there are no distractions. You are going to try to get yourself out of your body. You must be alone, you must be relaxed, and we suggest that for ease you lie down, preferably upon a bed. Make sure that no one can intrude and ruin your experiment. When you are settled, breathing slowly, thinking of this experiment, concentrate on a point six feet in front of you, close your eyes, concentrate, WILL yourself to think that you the real you, the astral you watches your body from some six feet away. Think Practice Make yourself concentrate. Then, with practice, you will suddenly experience a slight, almost electric shock, and you will see your body lying with eyes closed some six feet away.
It is important for people from the Western world to approach meditation in this spirit. We inevitably want to turn meditation into more doing and accomplishing. So forget about meditation being good for you. Just sit for a few minutes, and enjoy your breathing in and out. If you become too goal oriented, you will miss how wonderful it is to simply have this time set aside from your busy life and many worries and enjoy your breath.
While visualizing the sand, continue to breathe as deeply as feels comfortable. Notice the rhythm of your breath. As you breathe in, say the word warm to yourself. Try to feel the warmth of the sand around your body. As you breathe out, say the word heavy. Experience the weight of the sand on your limbs. Continue your deep breathing, thinking warm as you inhale and heavy as you exhale. Continue for at least five minutes. (Note If after a time you feel more comfortable shifting to shallower breathing, let yourself do so.)
If, after having regulated your body and having sat for awhile, you notice that your sitting has become strained or loose, that you are inclined to one side, drooping, holding your shoulders up or pulling them backward or forward, or that you are somehow not just right, you should make the proper adjustments in order to maintain a regulated mind. It might be possible, however, that even though your body is regulated, your breath is not, even after you have already dealt with various unregulated aspects of the breath, which may be audible, gasping or coarse. It may also happen that, even though the body and breath are regulated, the mind is either floating, sinking, loose, strained or unsettled, in which case the methods mentioned earlier should then be used to regulate the mind. Although these methods are to be used expediently, rather than in succession, they may, nevertheless, seem very willful. Actually, it is a little like learning to ride a...
Ject stands up and stretches thoroughly) That's fine. Now just sit in the chair and relax. Close your eyes and take a nice deep, full breath and exhale completely, all the way to the bottom of your lungs. All out. Do it again now. Just relax and let it all out. One more time, and this time hold your breath when you have filled your lungs with clean, refreshing, relaxing air. Hold it in. Keep your eyes closed. Now let your breath out slowly and feel yourself relaxing all over.
Just as you can hide out from life's problems, you can also use meditation as a convenient way to avoid facing deeper psychological and emotional issues. Particularly if you develop strong concentration, you can focus on your breath or some other object of meditation while actively suppressing unpleasant or unspiritual feelings. I know people who, after many years of meditation in monasteries or ashrams, finally discover that they're literally sitting on a lifetime of unresolved grief, resentment, or pain. If you follow the guidelines provided in Chapter 11 for working with your emotions, you might not have to contend with this particular roadblock.
What sensations do you feel with the in out of the breath or the rising falling of the chest or abdomen Common sensations with the passage of the breath at the nostrils are coolness, warmth, tingling, vibration, pulsing, and itching. Common sensations when being with the rising and falling are movement, stretching, releasing, tension, pulsing, and pressure. Sometimes the sensations are experienced as a smooth flow, sometimes as staccato bursts. You may feel all of these, some of them, or sensations other than those described here. Spend at least twenty minutes observing your breath, and describe the sensations you feel.
I am going to show you a method for controlling your gagging. So that this method may be successful, you will have to prove to yourself that you cannot hold your breath and gag at the same time. The first step is to be able to recognize when you are no longer holding your breath. Take a deep breath and hold it. Make your abdominal muscles as tight as you can. Feel the tensions in your chest. The moment you begin to feel the least bit of easing in your chest of your abdominal muscles, you are leaking breath. Let us measure the time you can hold your breath. As soon as you have taken a deep breath and can feel the tightness in your chest and abdomen, stretch out your arm. As soon as your chest or abdomen begins to ease up, drop your arm. I will time you. (Doctor measures time arm was stretched out.) That's fine. Your arm was up for 15 seconds. If what I said before is true, you should be able to keep from gagging for at least 15 seconds. Take a deep breath and hold your chest tight...
Your neck, down your shoulder, and into your arm, and down into your hand. When the angry is all down in your hand, roll your hand into a tight fist, take a deep breath and hold it hold your fist tight while you count slowly down irom five 5 4 3 2 1 0 and when you get to 0 let your breath out slowly, that's right and feel yourself relax all over, and picture throwing the mad, angry feelings far away into the trash, or to outer space because there is no need for them now that you know how to relax Great Look back in your mind and see what colour and shape the angry feeling changed to good see the colour and shape of feeling relaxed and comfortable and more controlled . And when you're calm like this, you can talk even easier with Mom and Dad .'
Observe the breath as it goes in and out, noticing whether it's comfortable or uncomfortable, broad or narrow, obstructed or free-flowing, fast or slow, short or long, warm or cool. If the breath doesn't feel comfortable, change it until it does. For instance, if breathing in long and out long is uncomfortable, try breathing in short and out short. As soon as you find that your breathing feels comfortable, let this comfortable breath sensation spread to the different parts of the body. Breathe whichever way is most comfortable for you. Or, better yet, learn to breathe comfortably all four ways, because your physical condition and your breath are always changing. Once you've learned to put your breath in order, it's as if you have everyone in your home in order. The incidentals of breath meditation are like people outside your home i.e. guests. Once the people in your home are well-behaved, your guests will have to fall in line. All of these things are classed as guests. Before you go...
Notice if you are controlling your breath. If so, release control. Relax. With your attention on the anchor point, observe the natural rise and fall of the breath.Try to view this as not your breath but the breath. Thinking No problem. Simply notice this. Gently return to your anchor point, your breath.
As you experiment by including or omitting different segments, you will discover which procedures work best for you. You may want to try writing some of your own script. Certain breathing exercises, visualizations, or meditation procedures may be more effective for you than some of the techniques on this sample script. The only rule to follow is Do what works. This applies not just to the omission or inclusion of techniques. It means that you should order the techniques in any sequence that feels good to you, experiment with your voice and inflection, and try recordings of wind chimes, waterfalls, babbling brooks, or any other background noises or sound effects that seem appropriate.
Now breathe in and fill your lungs completely. Hold your breath. Experience the tension Now exhale and let your chest become loose Continue relaxing, letting your breath come freely and gently. . . Notice the tension draining out of your muscles with each exhalation Next, tighten your stomach and hold. Feel the tension Relax Now place your hand on your stomach. Breathe deeply into your stomach, pushing your hand up. Hold and relax. Feel the contrast of relaxation as the air rushes out Now arch your back, without straining. Keep the rest of your body as relaxed as possible. Focus on the tension in your lower back Now relax Let the tension dissolve away.
Keep your attention focused on the dot and take a few deep breaths. Just keep breathing deeply and listen to the sound of my voice. As you sit there comfortably, sinking down into that chair and beginning to relax your body, you can just turn your attention to your breathing. Taking a good, deep breath in and holding it now and allowing yourself to relax more and more as you let go of that breath. As you notice your breathing relaxing. finding a more soothing rhythm, you can just allow the rest of the body to relax, all those muscles becoming completely limp and slack, just like a rag doll.
When you're adept at following your breath, you can practice becoming your breath merging yourself completely with the flow of the inhalation and exhalation, until you, as a separate observer, disappear and only your breath remains. Now you're no longer breathing instead, your breath is breathing you. Like welcoming whatever arises, this practice, known as just breathing, is supremely simple but
When you are actively paying attention to your breath, you cannot be calm and so you are advised simply to relax so calm can ensue. Meditation is distinguished by absence of thought and a very characteristic sort of breathing, neither of which can be brought about at will. Control must first be relinquished. You circui-tously bring that about by applying whatever you may have discovered about relaxation, and that is the full extent of exerting your will. The following rule holds true, whether you practice natural breathing or right breathing When you sit down to meditate, sit easily erect, breathing through your nose. At first, your breathing may be rapid and shallow. As you relax and have the attitude of neither accepting nor rejecting whatever arises, your breathing slows down and deepens until you find that you inhale and exhale, in a cycle, once every minute. Ease may be conceived of as the standard. At no time should anything feel forced or uncomfortable rather, it should all...
lead you (gently) step by step through the process of discovering how to meditate. First, you experiment with turning your mind inward and developing concentration. Then you explore the practice of mindfulness, which means paying attention to whatever you're experiencing. By the end of this part, you know all the little tricks that make meditation easy and fun, from how to sit still and follow your breath and where and when to meditate to what kind of gear you need and how to use it. If you follow these instructions, you'll be a savvy meditator in no time.
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