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Level 1 How
to Practice in different modes Unless
otherwise
mentioned, practice the basic method in all these modes. Lying in bed, waiting for sleep and on waking up Other Options for tracking breaths
Lying
in bed, waiting for sleep and on waking up Lie down in bed in any posture you like. Close your eyes. Suppose you are lying on your back. Let the palm of one of your hands lie relaxed on the abdomen, above the belly button. Let the other hand lie relaxed by the side of the body or on the chest. Observe mentally, these three continuously changing sensations, processes and movements going on in your body. Feel the coolness of in-breaths and count during the out-breaths. Feel the expansion and contraction of the abdomen, as the breath goes in and out. Feel the in and out movement of the palm, as the abdomen expands and contracts. You have thus made your mind fully occupied, observing three constantly changing sensations and movements. As a result, unhealthy thoughts of any kid don't find an opening to enter your mind. Even when they jump in sometimes, they stand no chance of building chains of thoughts and building up stress. If you lie down on your side, position the palm of your top hand at any convenient place on the abdomen. Mentally feel the in and out movement of your hand as the abdomen expands and contracts. Rest of the process is same as above.
Practice this,
whenever your sleep is disturbed and as soon as you wake up early
morning but
not inclined to get off the bed. How long you practice is not
important. One
minute or 60 minutes is OKas long as you have the time and enjoy the
gradual relaxation of muscles all over the body, from head to toes and finger tips. Related questions from the FAQ page: I can't practice before sleep. I fall asleep as soon as my body touches the bed. See also the special article from the Unique Benefits page: Insomnia relief by Counting breaths 1. Just feel the sensations: Don't count during the out-breath. Just feel the sensation of coolness during in-breath and warm or no sensation during the out-breath. This comes handy to take breath breaks for a few seconds when busy doing some work. We can also periodically focus the mind on this coolness when busily doing something. 2. Tracking breaths using fingers: To start with, place the tip of the thumb in the top segment of the little finger, of any hand. Breath in and out. Then move the thumb tip to the second segment of the same little finger. Breath in and out. Move the thumb to the the third segment of the same little finger and breath in and out. In this option, we are not counting at all, just using one segment to track one whole breath.Now move the thumb to the adjacent finger and complete the next 3 breaths using its 3 segments. Continue with the other fingers. When it is the turn of the thumb itself, use the tip of the index finger to place on the 3 segments of the thumb. Then move to the other hand.and repeat the process. After completing the second hand, come back to the first hand. Continue in this fashion. I have been using this method for many months, as soon as I wake up, but my body is not willing to get off the bed and my hands, legs and shoulders are stiff and painful. By the time I complete 6-8 hands, I feel the gradual loosening of the stiff muscles all over my body, toes and fingers to top of head. I continue doing this, lying under the blanket, till all my fingers, toes, shoulders and facial muscles become loose, relaxed and pain-free on movement. This takes may take 30 to 45 minutes. But I don't bother about time. I go by my body condition. When all parts of my body feels soft and pain free when moved, I get of bed. I have tested this method with children aged 9 to 15 years, over last 2 months. They have taken to it very well and doing it on their own. See the feedback from 18 children in their own hand writing. For Children 5 to 8 years: Make it even simpler. You can train them with these instructions, actually demonstrating to them, using your own fingers and breathing along with them. Step 1 (Eyes open) Start the process with any one hand. Touch the tip of the thumb to the tip of the little finger. Breath in slowly and breath out slowly, 3 times, counting audibly during the out-breaths 1 -2 - 3. Move the thumb tip to the next finger tip. Breath in slowly and breath out slowly, 3 times, counting audibly during the out-breaths 1 -2 - 3. Move the thumb tip to the middle finger tip. Breath in slowly and breath out slowly, 3 times, counting audibly, during the out-breaths 1 -2 - 3. Move the thumb tip to the index finger tip. Breath in slowly and breath out slowly, 3 times, counting audibly during the out-breaths 1 -2 - 3. Place the tip of the index finger at that base of the thumb. Breath in slowly and breath out slowly, 3 times, counting audibly during the out-breaths 1 -2 - 3. Thus all the fingers of this hand are completed. Then switch to the other hand. Repeat the above process completing all the 5 fingers. Switch back the first hand and repeat the process. Ask the child to keep on doing this and watch how the fingers are moving. If the fingers are moving very fast, ask the child to slow down and breath in and out slowly. For about 2 weeks, make the child practice under your watchful eyes When you find that the child is well set in the process, change the practice to step 2 below. Step 2 (Eyes closed): When the child is lying in bed and ready to sleep, switch off the bright light in the room. Have only a night lamp with indirect light. Ask the child to close the eyes and repeat the same process. If she opens the eyes, gently and soothingly, remind her to close the eyes and continue. Suggestions to the parent/ teacher after the child has picked up the process and ready to do on her/ his own: - Ask the child to practice when lying in bed in its usual posture, preferably face up or on either side, ready to sleep. Do not insist on sitting practice or force any particular posture. - Do not force the practice and make it a burden. Make it a fun activity. If the child dislikes it, introduce the process along with his friends, not insist on practicing alone. If you have any questions, please let me know. I have recently started this practice with a group of about 25 children of 5 to 8 years, through the adults present acting as teachers for a small group. Children 2 - 5 yearsUse any of these options: 1. Similar to above in all aspects (children 5-8 years) but at each finger stop and complete only one in and out breath. No counting. Then move to next finger.. so on. Then switch to other hand. 2. If the child is able to count, make her count 'one' at the first finger, complete one in and out breath. Move to next finger, count 'two' and complete one in and out breath.. so on. When switching to the other hand start from 'one' again. 3. If the child is not able to count, just ask him to stop at each finger and complete one in and out breath. To train him initially, you can say aloud at each finger - 'Breath-in', 'Breath-out'. 4. You can also try asking the child to practice in the 911 mode of breathing in through the nose and breathing out through the mouth. One mom reported success with her 2 year old daughter using the #4 option above. I do not have any other feedback. Please do share your experiences with me if you make some trials with children below 8 years. 3. Silently saying soothing words: Use any of the fiollowing options: - During the in breath, say silently "Breathing in, I calm myself". During the out-breath say silently " Breathing out, I smile". - Pick a religious chant from your own religion and split it at the middle, in a meaningful or rhythmic manner, saying the first part during the out-breath and the second part during the in-breath. If both parts do not have exactly same number of syllables, use the longer part during the out-breath. - If you are OK with Hindu chants, this is an example: breathing out, say silently 'SriRama Jaya Rama'. Breathing in say silently 'Jaya Jaya Rama'. Don't concern yourself with the meanings of these chants.Keep on repeating these words as suggested linking them to the in and out breaths. The chant and breath reinforce each other and keep the mind engaged, shielding it from stressful thoughts. Your muscles will gradually relax, soften and go limp! Restless wandering of eyes, when they do not have any task, causes stress. In this practice, you select a very small target visible right in front of you without having to turn or bend the head. Examples: a mark, nail hole or nail head on the wall in front of you, the tip of the branch of a tree, a small spot in a picture hanging on the wall .. so on. If a small target is not readily available before your eyes, focus on the edge of something or a corner. Anything easy to focus on is good. It should not a moving or blinking. The best example for this is when you are in a car, waiting for the red traffic light to turn green! Select any one of red light and don't change your selection if there are two red lights. Without diverting your attention to any other things in your surroundings, like cars or people in the cars or nature etc, watch keenly how the particular red light looks. Hhow many red dots are glowing, their pattern and intensity. You will discover that all red lights do not look exactly same! While continuously looking at the red light, practice breath counting in the regular mode or 911 mode or just feeling the coolness during the in-breaths. Keep on doing this till the red light turns green and start driving. Is this not the most sensible way of passing time when waiting at the red light? When you select other targets, practice as long as you have time or enjoy the calming effect. Benefits: It has a distinct relaxing and calming effect on mind and body. At the red light, this practice will prevent impatience, frustration and road rage. Every red light is an opportunity to get relaxed rather than irritated! Welcome the red lights, you no choice any way! Children 9- 15 years liked this mode most among all the modes. Try this practice after getting used to the other modes described above. Practice initially, at a safe place at home, walking at a slow pace. Stand still and take a deep breath. As soon as the out-breath starts, move one of the legs ahead. When the heel touches the floor, silently count ‘one’. When the other foot touches the floor count ‘one’ again. Keep on counting ‘one’ every time a foot touches floor. As soon as the in-breath starts, stop walking and counting. Take a deep breath again, feeing the coolness. When the second out-breath begins, repeat the above process, counting ‘two’ every time the heel touches the floor. Increase the count for every out breath. If for any reason you forget the last number counted, start from ‘one’ again. Keep on walking as long as you have time. As you walk, mentally feel the sensations in your legs, feet, hips and hands. Let the hands swing freely like pendulums in rhythm with the feet. Walk at a slow pace, in a relaxed manner till you get used to this new practice. When you become comfortable counting breaths with intermittent walking, switch to normal uninterrupted walking. Walk during in-breaths also, just feeling the coolness but don't count. Keep your eyes focused on the path 8 to 12 feet ahead of you. You can walk in a straight line or in wide circles. Once you get used and feel comfortable and safe, you can practice this when walking at any place – home, office, parking lot, stores …so on. When this practice becomes a habit, you can practice while jogging or running on the tread mill. I regularly enjoy using breath counting or chanting my favorite chant while doing exercise on the small stepper and tread mill while looking a spot on the wall or a distant light bulb at night. Benefits: This practice is very important for developing counting of breaths into a spontaneous process in about 6 months. Once this stage is reached, you will be relaxing automatically whenever you take a few steps which happens throughout the day. Dream of reaching this great state and practice whenever you walk. Breath in through the nose or mouth, feeling the coolness. Breath out through the mouth as though blowing gently on hot coffee. Feel the air streaming through the lips causing slight coolness at the lips. Another way is to keep the lips lightly touching each other full width. Let the air escape through the full width of the mouth. Practice this when you feel stressed in mind or body and would like to regain control quickly. I found it very useful in the morning period to quickly relax stiff part sof my body. You can start practicing this 911 or the basic method immediately on waking up but lying in bed. Continue one of these methods intermittently, everywhere, while doing anything - bath room, dressing up, breakfast table, walking in the parking lot … so on. You will reach your place of work cool as ice, fully energized to tackle all the job demands throughout the busy day! Benefits: It immediately arrests the wandering of mind towards stressful thoughts about past or future. You will quickly come out of the grip of negative moods and feel comforted. It releases the tense muscles of jaws, face and all other parts of the body up to the finger tips and toes. It puts out the bothering thoughts as effectively as the water jet from a fire hose puts out flames. Use this great method freely, whenever you feel tense, stressed, worried, depressed, or bothered by disturbing thoughts or moods. The signal to activate this method is tensing of muscles anywhere in you body from forehead to finger tips and toes. It effectively aborts those nascent tensions. Practicing in the morning for extended time has remarkable effect on body and mind, fully charging them for tackling the busy day. It is also effective as a tool for diverting the acute but transient pains/hurts felt in the body or mind. |