Who's Running The Show?
You or your mind?
Do this simple exercise and find out.
Background Rationale: It is a well-established scientific fact that breathing affects your state of mind. What is also true is that your state of mind affects your breathing. Emotions can cause you to breathe faster than normal, as will exercise, and until your breathing is restored to normal, it is harder to concentrate. People in fear of public speaking are coached to "breathe deeply" -- and even experienced actors will often focus on breathing before a performance.
It is scientifically proven that slow, rhythmic breathing will calm the mind, reduce the heartrate, and lower blood pressure. Thus, by inducing a feeling of relaxation in your body, your mind quickly learns through your direction how to regain control of the body's senses. Over time, such breathing exercises will improve overall mental functioning and restore a sense of well-being.
If your "inner puppy" is resisting doing this simple exercise, REMEMBER that you are the "Pack Leader"...and just say:
"Come, sit with me for
just a few minutes.
After that, we'lI play!"
But be equally aware that BECAUSE
your puppy mind is not yet trained,
its attention may wander off
when it gets distracted by anything!
But that's OK...This is normal at first.
If your "puppy" does wander off, don't scold it...
just gather it gently back in to you and whisper "STAY!"
Then return your awareness to the breath.
(see where the yellow is in the picture below?)
"Come, sit, stay."
(an exercise in relaxation and breath control)
INSTRUCTIONS
FAMILIARIZE YOURSELF with this exercise by reading through it first.
Pick a quiet place to sit comfortably for about 5-10 minutes with no outside distractions for your "inner puppy" (phone, TV, radio, etc.).
When you are comfortable, close your eyes (but don't go to sleep).
What we want to do is focus on the breath as the "anchor" of your awareness.
NOW DO THE EXERCISE AS FOLLOWS:
1. Inhale deeply and slowly.
2. Hold your in-breath for a few seconds before exhaling.
3. REPEAT THIS CYCLE 10 TIMES, counting carefully after each out-breath.
4. When you are finished with the last out-breath, notice how your body feels ... notice if your mind was distracted at any time. How did you handle your "frisky puppy"...?
5. Before getting up and moving around again, acknowlege your mind with a smile (like "praising your puppy").
Paying attention to one's breath for any given time can be surprisingly challenging for those who have not done "conscious breathing" before. If you were able to go through the entire 10-breath cycle, that should tell you that your puppy is "weaned" and is ready for more training. Of course, if your mind became distracted during the exercise, there's no need for concern. Just NOTICE that it happened ... and the next time you ask your mind to pay attention, it should be an easier task, particularly if you anchor your awareness on your breathing.