If you feel stressed out
or about to be, take an inner sensory snapshot of your entire
body/mind. Simply observe what is happening in your sensations,
emotions, and thoughts as honestly as you can.
Now, sensing the earth supporting you and for at least three minutes, put most of your attention on your breathing, especially on your out-breath. Let your out-breath begin to lengthen naturally as you breathe in through your nose and out slowly through pursed lips (as though you were gently making a candle flame flicker without extinguishing it). Don't put any emphasis on your inhalation; let it arise by itself when it's ready.
As the lengthening of your out-breath takes place, you will find yourself beginning to relax. To deepen this relaxation, hum quietly for several breaths during the exhalation, sensing the action of the humming throughout your body. Don't force the humming in any way, and be sure after each out-breath (hum) to simply wait for the in-breath to arise on its own through your nose.
When you're ready to stop, just return to sensing and listening for several breaths to whatever is occurring both inside and out. Then take another sensory snapshot of yourself. How do you feel? Are you freer now from your habitual mental and emotional reactions? Are you more able now to experience the life force moving spontaneously through you? Just sense and observe what is now happening in this amazing temple of energy that you call your body.
Copyright 2009-2011 by Dennis Lewis. For fuller, more-complete stress reduction practices, get my book Free Your Breath, Free Your Life.
For more information visit @[143841672390147:274:Free Your Breath, Free Your Life], or to purchase go to: http://www.amazon.com/exec/obidos/ASIN/1590301331/breathingresourc/
By Dennis Lewis
Now, sensing the earth supporting you and for at least three minutes, put most of your attention on your breathing, especially on your out-breath. Let your out-breath begin to lengthen naturally as you breathe in through your nose and out slowly through pursed lips (as though you were gently making a candle flame flicker without extinguishing it). Don't put any emphasis on your inhalation; let it arise by itself when it's ready.
As the lengthening of your out-breath takes place, you will find yourself beginning to relax. To deepen this relaxation, hum quietly for several breaths during the exhalation, sensing the action of the humming throughout your body. Don't force the humming in any way, and be sure after each out-breath (hum) to simply wait for the in-breath to arise on its own through your nose.
When you're ready to stop, just return to sensing and listening for several breaths to whatever is occurring both inside and out. Then take another sensory snapshot of yourself. How do you feel? Are you freer now from your habitual mental and emotional reactions? Are you more able now to experience the life force moving spontaneously through you? Just sense and observe what is now happening in this amazing temple of energy that you call your body.
Copyright 2009-2011 by Dennis Lewis. For fuller, more-complete stress reduction practices, get my book Free Your Breath, Free Your Life.
For more information visit @[143841672390147:274:Free Your Breath, Free Your Life], or to purchase go to: http://www.amazon.com/exec/obidos/ASIN/1590301331/breathingresourc/
By Dennis Lewis
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