SelfhelpMagazine

by Julie Lusk, M.Ed., NCC, C/RYT-E500 - Wholesome Resources President

Deep, diaphragmatic breathing (Pranayama) is very important and effective. It is done by observing and directing the breath so that it is even, smooth and full. How is diaphragmatic breathing practiced? The entire lung space is utilized each time a breath is taken in. The belly area rises, fills and expands upon each inhalation and falls, empties, and compresses upon exhalation. Eventually, diaphragmatic breathing replaces shallow breathing not only during time spent practicing focused breathing, but also throughout the day and night.

Avoid breathing such that the exhalation is faster and shorter than an in halation. Physiologically, this is related to anxiety and the stress response through the sympathetic nervous system. However, when the exhalation is slower and longer than the inhalation, the relaxation response is produced via the parasympathetic nervous system.

To get started, practice breathing so the inhalation and the exhalation are of equal length. After this becomes regular, the exhalation is next slowed so that it takes longer than the inhalation. Attention to a complete exhalation is one of the most important aspects of focused breathing.

Physically, focused breathing slows the heart rate, oxygenates all the cells, tissues and organs, improves digestion and elimination, nourishes the brain, and regulates the nervous system.

Mentally, focused breathing encourages much better concentration. This is done by continually bringing the attention back to the breath each time the mind wanders. Memory is improved because the brain gets the nourishment it needs from proper oxygenization resulting in clearer thinking and better mental functioning.

Emotionally, focused breathing eases uncomfortable feelings and brings feelings of evenness and equanimity through the acknowledgment, observation, acceptance, and release of emotions.

Spiritually, focused breathing connects us with the higher states of consciousness. How? First, consciousness is expanded because it brings the unconscious action of breathing to a conscious level. This helps us become more conscious in general. In addition, we directly experience our connection with the universe as we interchange the internal with the external.

Guided imagery, also referred to as creative visualization, is intentional daydreaming whose aim is to magnify the positive aspects of the mind-body connection. Guided imagery helps one uncover inner truth and direction while stimulating the intuition. It elicits real relaxation which awakens and activates the natural ability for self-healing to occur. Guided imagery helps with changing behaviors and habits.

Guided imagery is done in a relaxed state that is entered through focused breathing that is full, easy, and slow. This relaxed state can also be brought forth through progressive muscular relaxation techniques. This is done by going through every muscle group taking time to first tense and squeeze the each muscle followed by releasing the tension. Focused breathing and progressive muscular relaxation prepare the body for guided imagery and creative visualization.

The mind is then guided in a process similar to daydreaming. The difference is that in daydreaming the mind is allowed to go wherever it pleases. Instead of this, the mind is directed in a specific and special manner. For example, a guided imagery exercise might ask you to focus on a setting or environment that feels safe and comfortable. This can be experienced and accomplished by mentally seeing the setting, feeling or sensing the environment, or using the senses of sound or smell. As Belleruth Naparstek says, “there are many right ways to experience guided imagery.” Other guided imagery techniques are geared to awakening the intuition or to encourage health and healing.

Meditation is different from guided imagery. While guided imagery allows thoughts and feelings to occur while directing and focusing the mind in certain areas, meditation seeks to bring about a state of awareness without thinking. This is not be to confused with attempting the impossible task of clearing and emptying the mind completely, rather, it is about becoming conscious and aware of our thoughts, feelings, physical distractions, and the other senses. This awareness helps us cultivate acceptance, compassion and wisdom. This is the wisdom of self understanding so an appropriate response is revealed. The goal of meditation includes remembering and experiencing the connection between oneself and the divine.

While there are hundreds of meditation techniques, the basic elements include sitting in an upright manner with a straight, but not stiff, spine. Taking time to bring the breath into balance and focus, and using a concentration technique are often incorporated. Concentration calms and clears the mind of distraction making room for the meditative state.

Here are a few fundamental meditation methods. A mantra, which is a word, sound or phrase can be silently repeated over and again; focusing attention on the sensation of the breath can be used; being mindful of the present moment is another practice; and gazing upon an object, such as a candle flame, nature scenes, or holy picture is another approach.

A mind-body fitness practice such as hatha yoga is a form of moving meditation that brings health to the body while calming and focusing the mind. Hatha means sun (ha) and moon (tha) and seeks and strives for the balance of opposites such as the dark and light aspects of life and living, male and female, hard and soft, as well as the concrete and abstract. It is akin to the concept of yin and yang. Yoga means union, which refers to the unification of the human and divine nature of oneself. It is the ancient practice of coordinating physical postures (asanas) with the breath (pranayama) in a comfortable and steady manner. Yoga is well known for clearing the mind, calming the emotions, healing the body, and awakening the spirit.

Affirmations are positive statements said in the present tense. The subconscious listens to all it is told and responds in kind. If it gets negative messages, such as “I’m so forgetful,” over time, it will create the conditions of a poor memory. On the other hand, if positive messages are received, like “My memory is strong,” memory is enhanced.

Resources
Achterberg, Dossey, Kolkmeier, Rituals of Healing: Using Imagery for Heal th and Wellness. New York, NY. Bantam Books

Chodron, Thubten, Guided Meditations on the Stages of the Path. Ithaca, NY. Snow Lion Pub., 2007

Durgananda, Swami (Sally Kempton). The Heart of Meditation: Pathways to a Deeper Experience. S. Fallsburg, NY. SYDA

Keating, Thomas., Open Mind, Open Heart. New York, NY: Continuum Publishing Co. 1986, 1982.

Lusk, Julie, Yoga Meditations: Timeless Mind-Body Practices for Awakening; 30 Scripts for Relaxation, Imagery and Inner Healing, Vols. One and Two. 1992-2005. Whole Person Associates

Lusk, Julie, Stress Solutions Now, 2009. Wholesome Resources Publishers

Lusk, Julie, Power of Presence CD, Wholesome Energizers CD, Wholesome Relaxation CD, Refreshing Journeys CD. 2003-2006. CardplusCD, Cincinnati, OH

Naparstek, Belleruth. Staying Well with Guided Imagery. New York, NY: Warner Books, 1994. HealthJourneys.com

About the author:

Julie Lusk, M.Ed., NCC. is an internationally published author, recording artist and talented speaker. Julie has over 30 years of expertise in stress management, wellness, yoga, and guided imagery. Her publications include Yoga Meditations: Timeless Mind-Body Practices; Stress Solutions Now; Power of Presence CD

Web: http://WholesomeResources.com, Wholesome Resources, 5678 Willnean Dr., Milford, OH, 45150
Telephone: (513)576-6662.

Check out Julie’s SelfhelpMagazine Blog on stress management, yoga and meditation at http://selfhelpmagazine.com/blogs/stress-management/