Breathing

Breathing Awareness
Lie down on the floor with your legs flat or bent at the knees, your arms at your sides, your palms up, and your eyes closed. Breathe through your nose if you can. Focus on your breathing. Place your hand on the place that seems to rise and fall the most as you breathe. If this place is on your chest, you will need to practice breathing more deeply so your abdomen rises and falls most noticeably. (When we are nervous or anxious, we tend to breathe short, shallow breaths in the upper chest.) Now place both hands on your abdomen and notice how it rises and falls with each breath. Notice if your chest is moving in harmony with your abdomen. Continue to do this for several minutes. This exercise is also something you can do at work and sitting in a chair.

Deep Breathing 
This exercise is most effective if you can do it lying down with your knees bent and your spine straight. Scan your body for tension. Place one hand on your abdomen and one hand on your chest. Inhale slowly and deeply through your nose into your abdomen to push up your hand as much as it feels comfortable. Your chest should only move a little in response to the movement in your abdomen. When you feel at ease with your breathing, inhale through your nose and exhale through your mouth, making a relaxing "whooshing" sound as you gently blowout. This will relax your mouth, tongue, and jaw. Continue taking long, slow, deep breaths that raise and lower your abdomen. As you become more and more relaxed, focus on the sound and feeling of your breathing. Do this deep breathing for five to ten minutes at a time, once or twice a day. Scan your body for tension at the end of each session. You can practice it wherever you happen to be, in a standing, sitting or supine position. Use the exercise whenever you feel tense.

The Bracer 
This is a good exercise when your energy is low. It will stimulate your breathing, circulation, and nervous system. Stand up straight with your hands at your sides. Inhale and hold a complete natural breath as described above. Raise your arms straight out in front of you, using just enough energy to keep them up and relaxed. Gradually bring your hands to your shoulders while contracting your hands into fists, so that when they reach your shoulders they are clenched as tight as you can make them. Keep your fists clenched as you push your arms out straight very slowly. Pull your arms back to your shoulders and straighten them out, fists tense, as fast as you can several times. Release your fists and let your arms drop to your sides, exhaling forcefully through your mouth. Practice a few purifying breaths as described previously. Repeat.

Alternate Breathing 
This is an excellent relaxation exercise. Some people also find that it alleviates tension and sinus headaches. Sit in a comfortable position with good posture. Rest the index and second finger of your right hand on your forehead. Close your right nostril with your thumb. Inhale slowly and soundlessly through your left nostril. Close your left nostril with your ring finger while opening your right nostril by removing your thumb. Exhale slowly, quietly, and as thoroughly as possible through your right nostril. Inhale through your left nostril. Close your right nostril with your thumb and uncover your left nostril. Exhale then inhale through your left nostril. Begin by doing five cycles of alternate breathing. Gradually increase.

Meditation

Meditation has been described "the practice of uncritically attempting to focus your attention on one thing at a time." You can choose to meditate on anything that appeals to you. Gazing at an object such as the second hand on a wristwatch, a candle flame, a flower, or a favorite picture, will focus your attention. Or you may choose to repeat either aloud or to yourself a syllable, word, or group of words.

As you attempt to focus your mind, you will find that it wanders from one thought to another. When you realize this, notice the new thought then bring your focus back.

How To Meditate

The following step-by-step instructions will show you how to begin. Select a position that is comfortable for you: Either sit in a chair with your feet flat on the floor, your knees relaxed, and your hands resting in your lap or sit cross-legged on the floor, with a cushion under your bottom or kneel on a cushion, with another cushion between your feet and the floor.

Your back should be comfortably straight with the weight of your head balanced on top of your spinal column (pull your chin in a bit) and an arch in the small of your back. Now rock from side to side and from front to back until your torso feels balanced on your hips. Close your mouth, breathe through your nose, and have your tongue in the roof of your mouth.

Now spend several minutes getting in touch with yourself. With your eyes closed, focus on the places where your body touches the chair, cushion, or floor. Notice what this feels like. Now notice those places where one body part touches another. Pay attention to the sensations at these places of contact. Notice how much space your body takes up. Feel the boundary between your body and the space around it.

Take several deep breaths and notice your breathing. Notice whether your breathing is fast or slow, deep or shallow, and where your breath goes in your body (high up in your chest, near your stomach, or down low in your abdomen). Now practice moving your breath from one place to another, breathing first into your chest, then down into your stomach area, then down into the lower parts of your torso. Notice your abdomen expanding and contracting. This deep breath is the most relaxing one to use when meditating.

You may want to spend some time practicing the process of letting go of intrusive thoughts. Take several deep breaths. As you have a thought or perception, imagine that you are enclosing that thought or perception in a bubble. Then just watch the bubble float away. You may think of other images that are easier for you to use, such as puffs of smoke or leaves floating down a stream.

For some meditations in which you are not gazing at a particular object, you may close your eyes, or keep them focused on a particular spot on the floor or wall. Maintain the meditation for as long as feels comfortable to you. You may want to find a group to meditate with on a regular basis.

Different Styles of Mediating

Breath-Counting Meditation 
Take several deep breaths, focusing your attention on each part of the process (in- hale, the point at which you stop inhaling and begin exhaling, exhaling, and before breathing again). Pay attention to the pause and use that time to notice any sensations in your body. Now count your breaths, counting one for the inhale and two for the exhale. If you lose count, simply start over again. Note any thoughts that intrude, but just let them float away. Always bring your focus back to your breathing.

Mantra Meditation 
Select a syllable, word, or group of words that you enjoy saying: this is your mantra. Many people use the neutral sound om. Say your mantra over and over again to yourself or out loud, whichever feels better to you. Let your mantra find its own rhythm as you repeat it. Try to stay aware of the mantra with each repetition. Notice any sensations in your body. If your mind wanders, acknowledge this, then bring your attention back to your mantra.

Being Present in the Moment 
Most of the stress in our lives comes from thinking about the past or worrying about the future. When all your attention is focused in the present moment, it is difficult to feel either stress or worry. Get relaxed, then focus all your attention on what you are doing right now. When other thoughts intrude, just turn your awareness back to the present moment of meditation. It is not necessary to be alone in a special place to do this meditation. Try it when you are feeling irritated waiting in a line, stopped at a street light, stuck in traffic, or feeling overwhelmed or worried. Notice how focusing on the present moment makes you feel.

Eating Meditation 
Sit down in front of your food. Take several deep breaths. Notice the color, shape and texture of the food. Notice how looking at the food makes you feel. Reach slowly for your food. Now begin eating very slowly. Stay aware of how you are feeling and what you are tasting all the time you are eating. Eat as if you were eating in slow motion, being very conscious of each bit of food and each motion involved in eating it. How do your teeth an tongue feel? What does it feel like to swallow? Can you feel the food moving down your esophagus and into your stomach? When other thoughts intrude, notice them and return your attention to eating.

Walking Meditation 
Stand up and relax your body allover. Take several deep, focused breaths. Now begin walking. Be aware of every process involved in moving. Try to match you breath in rhythm to your walking in a way that is comfortable to you. Pay attention to all the sensations of walking. Notice your muscles contracting and relaxing as you move. How do t} various part of your body feel as you walk? After you've scanned the feelings in you body become aware of everything you can see as you walk. Then become aware of what you hear and smell. Let intruding thoughts go and notice everything about the experience of walking instead.