Relaxation Breathing Meditation Skill  

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 Relaxation Breathing Meditation 
 This week's homework assignment: Practice, Practice, Practice
      Keep your mind focused on the superconscious
        (see stress management meditation pdf)
 
BREATHING MEDITATION TECHNIQUES
           BREATHING WITH THROAT FRICTION 
  To   Prepare To SWITCH On Your Body Of Energy
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Breathing with throat friction relaxation technique to prepare 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.

 

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                   EYE BELLY AWARENESS BREATHING 
               TO  SWITCH ON YOUR BODY OF ENERGY
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We will be using Breathing with throat friction technique for this eye belly awareness practice:      

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

 

Eye belly awareness (switch) practice

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 (see section on breathing and relaxation below).         

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 Christ within.        

5)Then open your eyes. Start looking at some objects around you, one after another.                                                                                 6) Remain very motionless, aware 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.

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     RESET BREATHING MEDITATION TECHNIQUE
       Practice Any Time And Throughout Your Day

One Cycle 
  • 2  Inhale
  • 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. 
BEDTIME  RELAXATION BREATING TECHNIQUE
           To Quiet The Nervous System
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                     WAYS TO PROMOTE SLEEP/REST 

                     

          Anxiety underlies insomnia. The fight or flight response is overactive (stress hormone cortisol). When the body is in chronic stress, it depletes energy needed for internal functions. Thoughts belief (image) produce new genes. The thought-belief-image causes production of hormones which chooses gene expression of cell function, emotion, feelings, and specific behavior, which are transmitted through the nervous system to the brain by hormone neurotransmitters.

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

   

  1. 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.

  2. ​Create an evening ritual. Try to make a habit of rising up early 5AM movement exercise, 5: 30AM to 6AM Imagination, pray, meditate, or just sit quiet, 6 to 6:30, 6:30 to 7AM grow your knowledge 

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

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

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

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

  7. 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.

  8. If you need time to fall a sleep, try going to bed a little later, and wake up a little later.

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A) How did you feel after doing breathing/relaxation techniques?