Many wake up and jump out of their bed.
Here is a protocol to prepare the body for a smoother entrance into the day using breath and awareness.
Remember – Take care of the mechanism
First – breathe and listen for the pulse (placing your hand on the side of the neck or just being aware) Coordinate the breath to rhyme with the pulse and extend your inhale and exhale to encompass more heartbeats but without pressing. With time, it will release tension held in the body and psyche.
Second – Breathe and tense a body part on the inhale, Release the tension once you begin the exhale and repeat for the entire body. With time, it will increase awareness to excess tension and you will let go of it without fighting yourself. Awareness wins.
Third – Exhale and hold your breath using the least amount of tension in the throat (tip from a diving coach) and diaphragm. Count heartbeats until your body tells you to inhale and wait a bit more before you gently inhale. With time, your psyche will connect and interpret body signs with greater clarity and your range of calm under pressure will increase.
With all things use moderation but keep plowing ahead.
Meditation is good for you. So is getting something to eat once in a while. In order to incorporate the two, we must find a path which gives us the benefits of both while allowing us to keep going through our day.
- Tense and relax (neural layers of actuation if you like big words) – I spend a few hours a week in vehicles. I can make use of the time when driving or driven to further my awareness to the network of tension in my body. Through becoming more aware of myself I allow the body to rid itself of excess and flow better inward and outward. Start by tensing a part of you on the inhale which is a tensing of a muscle in itself. Release within the exhale and repeat until you cover the entire body. Next time repeat the work using smaller body parts until you reach an end, Later on you will find deeper and deeper ways to release what keeps you from your optimum.
- Pulse – Your heart is working. Your awareness of it is lacking. Start at the skin depth and feel your pulse around your heart and further on until you cover your surface. Go deeper and feel your pulse in your stomach and in your muscles. Feel it in your head and see your pulse in your eyes. When you have such awareness, your movement and health will bloom further.
- Fear – Do you know your own fear ? Do you have some dark figure at the back of the head, whispering as you tire ? Breathe in and hold onto it. Count your heartbeats and note them getting swifter. Feel the tension in your body build and your pulse through the body (I built to that in the previous points as you can see 🙂 ) Exhale as you reach your current end and repeat the process in the reverse (exhaling and holding) once your pulse and tension releases.
Simple is not easy.
Deep is not twisted.
Keep your mind free of the troubles of the moment. It has past. Keep your mind in pursuit of or the knowledge of now.
Illness and weakness makes us all aware of our mortality. It is no reason to stop improving and understanding ourselves. It is a reason to adept and learn with a differnet focus. Our health and ability will improve much by giving these methods a chance so we may stay mortal, a bit longer.
- Full body pulse: feel your own pulse at the side of the neck or anywhere else. Use pressing your fingers to the skin and your own focus to spread the awareness to your own pulse to a greater and greater area of the body. In time, you will feel a grand pulse throughout your entire system. There is a great affect of integration in that and a helping hand in letting the body heal itself.
- Full contact awareness: lie down and pay attention to every bit of you that is touching anything other than the air. Note the bed covers or earth, note the fabric of your clothes as they touch your skin and how they move as you breathe and shift. Contact awareness will help you be gentle with yourself and allow a greater harmony within.
- Noise awareness: We drink a cup of tea or that terrible substance called coffee. We take the cup from the table, we place it back on it and seldom listen to the noise we are making. Aim to create zero levels of noise in your movement and contact. This will take the focus from the action and bring it back to you. A deeper level of that is listening to the body inner noises. The tendons and stomach and the bones if you reach them. Listening both outside and inside will create a level of smoothness that will help a lot in letting things mend.You will also strike much better.
- Body breath awareness: lie down on your back and just relax your musles by tensing them and letting of on the exhale. Go through the entire body including the toes. Exhale and wait for the body to breathe at this relaxed state. This will help using less and less excess in your breathing and through that, in any other tasking. Less excess equals more energy for good movement and growth.
- Digital awareness: Relax your body and start moving your fingers one by one. Use your breath to lead motion and work with care to move each joint with freedom from mirror movement in other joints of the hand. Work your hands together and reach greater control by paying attention to what your nervous system is telling you. This will allow you to release more excess and direct your energy to where you want it. Especially if you have less than normal at the moment.
You are, what you make of yourself.
Make it a good one.
No worries, this will not be a commercial for the Dyson family of domestic suction. This will be a description of a free exercise to give you greater health and awareness for the days to come. You will also look more in shape which helps too.
Here is a progression of vacuum holds for your use and advancement.
- Creating a basic vacuum is simple. Lie down on your back and exhale with care for a few seconds (I prefer to count heart beats as they self-regulate to your condition, elevation and other factors) Once you have exhaled, pull your stomach toward your spine and elongate your spine. In addition, you will lock close your throat and behind (the first and last gateways if you will) and in the middle, you will form a vacuum. Done right, you will feel your stomach sticking to your back figuratively and your throat pulled in. Once you hold this for a few seconds or heart beats, release the holds and let the body breathe, this is vital to allow the body to breathe what it needs instead of breathing for emotional or bodily distress. Repeat with care and increase the number held.
- Continue to sitting down with your hands on your knees and perform the same movements and tension holds and add opening your spine upwards and out and raising your ribs upwards. This will increase the vacuum power and help in aligning tension in the forward and back parts of the body.
- Continue to repeat the sitting variation but now push the knees up from the hip joints and pushing down one them with the arms. This will help at the lower end and upper end of the vacuum to increase awareness and release in the lower and upper diaphragms.
- Continue to standing up and doing the same vacuum as you have in the sitting position (You can increase the vacuum pull by relaxing the spine forward as you exhale and straightening once finished to exhale to create a pump vacuum) but standing up you will release tension in the knees and hips and allow the building tension to release in movement, tension shifting and so on. You can call it the corpse dance if you prolong it enough and it will release a lot of stored tension but be careful as it is a very strong medicine…
- Continue to repeat the standing vacuum with one lifted leg and arm push hold. Working a vacuum with a one-sided push pull will allow for a adjustments later on in inner tension and if this does not make sense now simply consider that you have a skeleton of bones and a structure of tension to make use of it. Learning to be not aligned and calm is as important as being balanced.
- Finish with a walking vacuum. This will dynamically bring to your awareness the mechanics of walking in the hips and allow you to handle contact on a much deeper level literally.
Do three vacuums a day.
Start with a comfortable number and add one per repetition. With time that number will go up naturally.
The body knows how to release tension. Pay attention and let it play out. You will be amazed at how good it feels AFTERWARDS.
You only have one body, treat it well and avoid plowing with the vacuum. Let it build naturally.
There is a Breath manual I am writing. This is just a glimpse of things to come.
Breathing is such a basic function that it becomes invisible to us. Paying attention to our breath leads to a greater awareness and thus ability to do what is needed.
Do the work.
- Exhale slowly as you walk on your feet or on your fists and feet later on and pay attention to the tightening of the abdomen and the emotions that run through you. Continue to the edge of discomfort and let the breath come back in naturally without pressing it back in. Let the negative tension teach you deeper relaxation.
- Inhale slowly as you walk on your feet or on your fists and feet later on and pay attention to the growing pressure in the abdomen and the emotions that run through you. Continue to the edge of discomfort and let the breath release without pressing it out. Let the breath teach you to release inner tension as needed and hold yourself from within rather than from the shell.
- Make a constant sound as you inhale (it can be a rasping noise too) and either roll or let someone push you. Mind the changes in the sound and work with movement, tension and pressure to lower the changes made by contact. Let the changes in pressure teach you to manage your inner pressure and alignment dynamically and adjust according to what happens in the moment.
- Make a constant sound as you exhale and either roll or let someone bend and twist you. Mind the changes in the sound and work with movement, tension and pressure to lower the changes made by contact. Let the changes in pressure teach you to manage your inner pressure and alignment dynamically and adjust according to what happens in the moment.
- Hold your breath and count your heart beats. Listen to the tempo as well and continue until you feel a second increase in tempo according to your current ability. Let your pulse teach you of the limits of your true ability.
There is no secret. Just continue to pay attention.
An automatic clock is a work of art. Each wheel connects smoothly with another and the movement seems seamless. It still depends on the start and stop of the movement as we are not any different.
We breathe in and out with pauses and the spring drive of our entire body works to keep us ticking. Becoming more aware to this mechanism will enable us to move more seamlessly and gracefully.
- Lie on your stomach and lift your head and limbs in the air. Breather and turn to your back without touching limbs to the ground and back while letting your breathing create the tempo.
- Repeat the movement while letting the pauses between in and out to create the tempo. What we ignore will rule us. Remember that.
- Find your pulse with your fingers to your neck or otherwise and start tensing one knuckle at a time in your hands with each pulse beat. Repeat this while you walk or any other action.
- Place your fist or foot on the wall. Press the fist/foot to the wall from the other side of the body (Your right fist is on the wall. You feel the pulse and move your left shoulder to press the fist to the wall)
- Lean on the wall and start rolling right and left from shoulder to shoulder. Raise your arms and create arching fists from your body movement.
- Lean on the wall and start rolling from shoulders to hips. Raise your arms and create arching fists from your body movement.
- Lie on your back and start rolling right and left from shoulder to shoulder. Raise your legs in the air and bicycle kick with the movement of the body.
- Stand up and work with a partner on pushing and pulling. Allow your body to move with the contact so each contact to your body translates to a hit on their body or limbs. Repeat the drill standing from all directions and them while laying down.
- Repeat the previous work but focus on wrapping your limbs and body on the contact naturally with your body movement. Maintain your freedom of movement as you go.
THE 2000 METER BREATH MEDITATION
THIS MEDITATION REQUIRES A MEASURED LENGTH OF ONE HUNDRED METERS (USUALLY BETWEEN 50-60 DOUBLE STEPS, CHECK AND FIND OUT WHAT IS YOUR COUNT).
THE SECOND THING IT REQUIRES IS YOUR ATTENTION AND SOME WORK.
THE PRACTICE IS SIMPLE:
SPRINT 100 METES FOLLOWED BY WALKING THOSE 100 METERS BACK TIMES TEN.
COUNT YOUR BREATHS DURING BOTH STAGES AS YOU PAY ATTENTION TO YOUR HEART BEATS AND REPEAT TEN TIMES.
YOU CAN PLACE THE RESULTS IN A CHART SUCH AS THIS:
THE TWO BREATH COUNTS AND THE REPETITION OF THEM WILL ALLOW YOU TO ATTUNE TO YOUR BODY AND BREATH PRACTICE UNDER PRESSURE AND WITH CONSTANT PRACTICE; YOU WILL GAIN BETTER AWARENESS AND ABILITY.
- LETTING YOUR BREATH SYNC WITH YOUR HEARTBEAT WILL LOWER THE TENSION IN YOUR BODY.
- LETTING YOUR ENTIRE BODY BREATHE HELPS IN YOUR NATURAL MOVEMENT FOUNDATION (SHOULDERS, RIBS, STOMACH AND THE REST ALL HELP IN THE BREATHING)
- LETTING YOUR MOVEMENT BREATHE YOU HELPS IN REMOVING EXCESS MOVEMENT AND TENSION (LET THE RUNNING AND WALKING HELP IN THE BREATH MECHANISM, IT IS A GREAT FORCE MOVING THROUGH THE BODY AND YOU CAN UTALIZE IT FULLY TO YOUR ADVANTAGE)
SMILE, IT HELPS