The Complete Idiot's Guide to 2012 - Dr. Synthia Andrews Nd [134]
The How To’s of Centering
Anything that helps you feel tranquil and aware can become your centering practice. All that’s really required is bringing your attention inside your body. Some people use sound, movement, or essential oils. Others use meditation, breath, or repetitive prayer, like repeating the rosary. Whatever method you use, be patient. Gently bring yourself back into your body every time you notice you are outside yourself.
Here are some suggestions on creating your own practice:
◆ Count numbers, such as counting down from 10. Consciously relax as you number down.
◆ Use visualization, imagining yourself in a calm and happy state.
◆ Repeat a word or phrase, such as a prayer or affirmation.
◆ Smile, sending a message of relaxation into your body.
◆ Stretch, focusing your attention on moving with your breath.
◆ Close your eyes and breathe deeply; count your breaths.
◆ Use a visual reminder such as a quote or image.
◆ Use sound such as a bell, chime, or your voice to bring yourself to center.
◆ Use essential oils (see “More Ways to Center” later in the chapter).
Codex Cues
There are many health benefits to deep breathing. It can increase oxygen levels, increase energy and vitality levels, promote relaxation, decrease blood pressure, reduce asthma attacks, help with anxiety disorders, and reduce stress. Here are some good references: www.drweil.com, www.healthyplace. com, and www.mindtools.com.
Centered Breathing
Your breath is your direct link between the inside and the outside. Paying attention to your breath can be one of the most calming and centering things you can do. Stop right now and check your breath. Without changing a thing, notice how you’re breathing.
Is it shallow and fast? Is it deep and slow? Do you bring air all the way into your lungs, pulling it toward your belly? Do you only breathe with your chest? After you have noticed how you are breathing, you might be astonished to discover that it’s changing! Without doing anything, your breath is already becoming deeper and slower. This is an automatic by-product of moving attention internally.
Breathing Exercise
Most of us breathe in reverse. If you watch a baby breathe, their tummy expands as they inhale and contracts as they exhale. Most adults do the opposite and restrict their breath in the process. Try this simple exercise:
1. Sit upright in a chair or on the floor in cross-legged position. Keep your back straight but relaxed; lean against support if you need to.
2. Drop your shoulders and close your eyes. Relax your stomach muscles and let your belly be soft and large, even if it falls over your belt buckle.
3. Exhale and contract your belly muscles and push all the air out of your lungs.
4. Relax your belly, letting it expand and pull air into your lungs.
5. For three breaths continue focusing on your exhalation, squeezing with your belly to get all the air out of your lungs. Don’t worry about the inhalation; just relax the muscles and it will take care of itself.
6. Now relax and breathe normally. Keep your attention focused on the gentle in and out of the breath. Notice that your belly expands as you breathe in and contracts as you breathe out. Just by using your stomach muscles, you can inspire a centered state.
You can do this type of breathing anytime, anywhere. You can be standing at the checkout counter using your breath to focus your attention. You can be in the shower, driving your car, or even in a deep disagreement. The point of centering isn’t to leave the world you’re in; it’s to be more fully present.
Meditation
Meditation is the practice of mindfulness, or being self-aware. It requires bringing our attention into the present moment. We’re often lost in the past or future, thinking about what we want to