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Albert Einstein
Posts Tagged ‘Wellness’
Meditation for Calm - Breathing in 4 Steps
Posted By Sensei on April 16th, 2009
Bodhidharma, by Yoshitoshi, 1887.
Who is so lucky to be never particularly agitated or anxious?
Sometimes, unfortunately, we happen to face even more critical situations, such as panic attacks, anger, or emotional states characteristic of depression.
If we are able to recognize the occurrence of certain body-mind situations we are already well advanced.
The second step is to try to control these negative emotions positively with, for example, a simple breathing exercise:
- inhale slowly with the nose counting (within our mind) to 5 and focusing on breath and numbers
- hold the breath by counting to 5 and focusing on the numbers and the beat of our heart (which soon will be felt calm and deep)
- exhale slowly through the lips just opened up and counting up to 5 with the mind
- withhold the emptiness of our lungs again counting to 5
- repeat to 1 up to a full and satisfactory calm
It’s important that we focus on the numbers, the breath and the heartbeat. In doing so we prevent our minds to think otherwise. This is because it is already hard enough to count, to feel your heart and control your breathing.
When your mind will continue to think of others and especially to thoughts that trigger negative emotions do not be discouraged. View by posting these thoughts pass and deflect attention firmly taking to control the breath, counting and feel your heart.
In repeating the exercise we can lengthen each phase counting slowly or counting up to 6, 7, and how far we want.
External links
http://it.wikipedia.org/wiki/Meditazione
http://en.wikipedia.org/wiki/Meditation
Posted in Meditation