Focused Breath - to Decrease Anxiety
Sit straight and comfortably. Inhale deeply through your nose to a slow count of 4. Allow your belly and ribs to expand. At the top of your inhale stop the breath for another count of 4. Pay attention to the stopping space. Then, allow your exhale to move through your mouth, relaxing your belly and shoulders to the count of 8. Repeat for 10 full breaths. Notice how this simple practice of focusing on your breath changes your state. Practice this breath until you truly have the awareness of its potency.
Feet Up The Wall - for Healing the Body or Unwinding an Active Mind
Lie down on the floor and put your feet up the wall. Have your hips about 6-8 inches from the wall and your heels several inches apart—straight up the wall. Allow your feet to relax—usually they tip out a bit. Make sure your back is flat with no pillow under your head. Your neck is long and palms are face up down by your hips.
Begin this conscious breath through inhaling and exhaling through your nose. First expand your lower belly, then mid-belly and then upper chest. Consciously sense and feel this expansion in 3 parts from the base of your body to the top of your shoulders. The exhale goes in the same direction. First from the your lower belly, then mid-belly and then upper chest. At first, this direction of exhale may feel abnormal to you. In time, you will experience the power of this breath and it will feel deeply rejuvenating for you.
When you first walk in the door with a tired body or busy mind, this is a great way to unwind a stressful day. 10 minutes of this breath will give you vitality to move you’re your evening in a relaxed state.
Knees to Chest - to Initiate Restful Sleep
Create your bedroom environment to enhance sleep. No computers, TV, clutter or light. Sleeping is necessary to regenerate yourself on every level. 7-9 hours are optimal for health.
Lie on your back with two pillows stacked under your knees and no pillow under your head. Bring your knees to your chest, arms wrapped around them. Breathe through the sides of your body. This lengthens the lower back—the sacrum, and begins to slow the mind. The tension in the sacrum is directly correlated with the activity of the mind.
Rotated Stomach Pose - to Restore Your Energy
The next movement from the "knees to chest" pose is to keep your knees high at chest level and your back flat on the bed, drop you knees off to the left side, resting your knees and feet on your bed. This is called a rotated stomach pose. It appears as though you are sitting in a chair sideways. After 2 minutes, lift your knees back to center and rotate them off to the right side for 2 minutes. When you return your knees to center, give them a hug and then stretch them out over your two pillows.
Begin your Conscious Breath through inhaling and exhaling through your nose. First expand your lower belly, then mid-belly and then upper chest. Consciously sense and feel this expansion in 3 parts from the base of your body to the top of your shoulders. The exhale goes in the same direction. First from the your lower belly, then mid-belly and then upper chest. In the beginning, this direction of exhale may feel abnormal to you. In time, you will experience the power of this breath and it will feel deeply restorative for you.
Use the focus of your attention on your breath to slow your mind. Each time a thought comes in, notice that you are thinking, ignore the thought and go back to focus on your breath. It is the “in and out” focus that allows the contractions of your mind to soften and move you into restful sleep.
Conscious Breath Walk - to Clarify and Unwind
Walking is a great time to enhance the movement of life force through your whole system. Find a rhythm of breathing and stepping that works for you. Inhale to 4-6 steps and exhale to 4-6 steps. Allow the rhythm to be slow and steady. Notice how you feel when you finish walking, using Conscious Breathing as your focus.
Sit straight and comfortably. Inhale deeply through your nose to a slow count of 4. Allow your belly and ribs to expand. At the top of your inhale stop the breath for another count of 4. Pay attention to the stopping space. Then, allow your exhale to move through your mouth, relaxing your belly and shoulders to the count of 8. Repeat for 10 full breaths. Notice how this simple practice of focusing on your breath changes your state. Practice this breath until you truly have the awareness of its potency.
Feet Up The Wall - for Healing the Body or Unwinding an Active Mind
Lie down on the floor and put your feet up the wall. Have your hips about 6-8 inches from the wall and your heels several inches apart—straight up the wall. Allow your feet to relax—usually they tip out a bit. Make sure your back is flat with no pillow under your head. Your neck is long and palms are face up down by your hips.
Begin this conscious breath through inhaling and exhaling through your nose. First expand your lower belly, then mid-belly and then upper chest. Consciously sense and feel this expansion in 3 parts from the base of your body to the top of your shoulders. The exhale goes in the same direction. First from the your lower belly, then mid-belly and then upper chest. At first, this direction of exhale may feel abnormal to you. In time, you will experience the power of this breath and it will feel deeply rejuvenating for you.
When you first walk in the door with a tired body or busy mind, this is a great way to unwind a stressful day. 10 minutes of this breath will give you vitality to move you’re your evening in a relaxed state.
Knees to Chest - to Initiate Restful Sleep
Create your bedroom environment to enhance sleep. No computers, TV, clutter or light. Sleeping is necessary to regenerate yourself on every level. 7-9 hours are optimal for health.
Lie on your back with two pillows stacked under your knees and no pillow under your head. Bring your knees to your chest, arms wrapped around them. Breathe through the sides of your body. This lengthens the lower back—the sacrum, and begins to slow the mind. The tension in the sacrum is directly correlated with the activity of the mind.
Rotated Stomach Pose - to Restore Your Energy
The next movement from the "knees to chest" pose is to keep your knees high at chest level and your back flat on the bed, drop you knees off to the left side, resting your knees and feet on your bed. This is called a rotated stomach pose. It appears as though you are sitting in a chair sideways. After 2 minutes, lift your knees back to center and rotate them off to the right side for 2 minutes. When you return your knees to center, give them a hug and then stretch them out over your two pillows.
Begin your Conscious Breath through inhaling and exhaling through your nose. First expand your lower belly, then mid-belly and then upper chest. Consciously sense and feel this expansion in 3 parts from the base of your body to the top of your shoulders. The exhale goes in the same direction. First from the your lower belly, then mid-belly and then upper chest. In the beginning, this direction of exhale may feel abnormal to you. In time, you will experience the power of this breath and it will feel deeply restorative for you.
Use the focus of your attention on your breath to slow your mind. Each time a thought comes in, notice that you are thinking, ignore the thought and go back to focus on your breath. It is the “in and out” focus that allows the contractions of your mind to soften and move you into restful sleep.
Conscious Breath Walk - to Clarify and Unwind
Walking is a great time to enhance the movement of life force through your whole system. Find a rhythm of breathing and stepping that works for you. Inhale to 4-6 steps and exhale to 4-6 steps. Allow the rhythm to be slow and steady. Notice how you feel when you finish walking, using Conscious Breathing as your focus.
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