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Relaxation Breathing Meditation Skill  

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 Relaxation Breathing Meditation 
Autogenic Relaxation:
Be transformed by the renewing of your mind, (Romans chapter 12, verse 2).
Every part of our body uses oxygen. At the cellular level, oxygen is taken into every cell of the body when we breath. With breathing exercise these cells
 vibrate in unison at the same time to create a powerful electric current energy. This energy goes on to become a spiritual vision, and a creative thought. Breathing technique when practiced correctly and sufficiently is transformative. This powerful electric current energy that flows when we flood the body with oxygen is transmitted to the brain via neurotransmitters, which are hormones carrying our feelings and emotions. This becomes the bases for the spiritual vision as the mind analyzes the details, makes a snap shot of the experience, and instructs the body how to respond. Use the good response you noted from the Stress Type Guide to help your mind to form this spiritual vision picture. Speak your response during your breathing exercise, and meditate on seeing yourself responding in this good way.

Thus a mind  and body relaxation response is created, and the experience is recorded in the subconscious memory areas of the body as a good experience.
The purpose of 
autogenic relaxation is to reprogram the body, the mind, and the spirit to a more even and balanced biochemistry. When done repeatedly as a habit, this becomes the new automatic response to stress, keeping you in balanced biochemistry state of being, and making your good response permanent. See Stress Management PDF to help you keep your mind on good thoughts.


Practice Any Time Throughout Your Day To Start Your Powerful Creative Energy Flow and Activate Your Spiritual Vision. This exercise helps you to center yourself at will and stay in your rightful position far above all principalities and negative energies.

One Cycle 
  • 2  Inhale through the nose
  • Hold it to a count of 4
  • 1 Extended exhale while you speak   your affirmation or blow out through pursed lips as if blowing out a candle. 
Learn To Guide The Energy Within You
                      First Practice
                      CULTIVATE 3rd EYE VIBRATION 
(To   Prepare To SWITCH On Your Body Of Energy) 

Steps for Breathing With Throat Friction relaxation technique which prepares you for eye belly awareness:  


1) Touch the tip of your tongue to the inner surface of the upper front teeth, then slide it just above your teeth until it rests on the alveolar ridge (the soft tissue at roof of mouth). Keep it there during the whole exercise.  


 2) Now exhale completely through the mouth making an audible sound (whoosh): throat friction.    

 3) Then close your mouth and inhale quietly through your nose to a silent count of four.  


 4) Then hold your breath for a count of seven.


 5) Then exhale audibly through the mouth, to a count of eight.

 6) Relax the muscles in your body.       


7) Imagine yourself in one of your favorite places.       


8) Repeat cycle two times; focus on your breathing.


                 Second Practice
                      BELLY AWARENESS BREATHING 

Eye belly awareness (switchpractice

1) Sit in a meditation position with your eyes closed.

2) Start breathing with your throat friction, building up the vibration between the eyes for two to three minutes.

3) Then practice being aware of the vibration, both between the eyes and the center in the forehead. Maintain your throat friction to enhance the vibration and connection between the two centers.

4) As you proceed further, try to anchor the eye into the center of the abdomen (belly). Continue for a few minutes, building up the vibration in the two centers (eye and belly) and connecting them. You may commune with your higher nature, and God within.

5)Then open your eyes. Start looking at some objects around you, one after another.                                                                                


6) Remain very motionless, and aware of both in the eye and below the navel. When we practice looking at objects and being aware in the eye, we notice that a certain centeredness would arise spontaneously.


 To Quiet The Nervous System

Bed Time Affirmation Repetition


                     WAYS TO PROMOTE SLEEP/REST 


          Anxiety underlies insomnia. The fight or flight response is overactive (stress hormone cortisol is increased). When the body is in chronic stress, it depletes energy needed for internal functions.


Thinking thoughts produce a belief, and an image, which produces new genes. The thought-belief-image causes production of hormones which chooses gene expression of cell function. Emotions, feelings, and specific behavior are transmitted through the nervous system to the brain by hormone neurotransmitters. So, be mindful of good thoughts.

The stronger the emotion the more alert is your attention to the image. 

Body Clock Peek Time Of Function

The small intestine peek function time is from 1PM to 3PM. Everything digest by 3PM. If you eat after 3PM, food may be undigested and cause GI discomfort, which could disrupt sleep.


Create an evening ritual of relaxation technique. Before bed write down the things you would like to accomplish and obtain the following day. Try to make a habit of going to bed and rising at the same time:


Try rising up early 5AM

5AM to 5:30 Imagination, meditate, or just sit quiet.

5:30AM to 6AM, movement exercise, prayer declaration.  

6 to 6:30 Cardio's

6:30 to 7AM grow your knowledge in assignment for the day 

Avoid taking food into bed, as this could become a habit that awakens the body at this time to expecting food.

Give self a time to turn off all screen devices, replace time with intimate connection to others.


Prepare bedroom only for sleep. No TV or working space in bedroom. 


Regulate room temperature. Ideal temperature for sleep is 62 to 68F.


Block out all light. Artificial light exposure decrease melatonin in the body. Melatonin is a hormone that helps to modulate the immune system, and protect against degenerative disease. It is produced by the body after dark. Peek time at night between 2AM and 4AM.


If you need time to fall a sleep, try going to bed a little later, and wake up a little later. Before bed think on the good results from what you will do the following day.

  Stay Grounded In Good Words And Thoughts 

Give Yourself A Hug! 
Homework Question:
1) What is
the purpose of autogenic relaxation?

This week's homework assignment:
1) This is repetition: Practice, Practice, Practice.

2) Keep your mind focused in the superconscious thought, with your heart centered and grounded in good word:

You can use the pdf spiritual study guide to help you to stay grounded in the superconscious thought of good word. 

Your creative energy flow, you can direct it to accomplish your set goals.
Which brings us to the next skill of goal setting

Please leave a honest review of this class.
A) How did you feel after doing breathing/relaxation techniques?

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