Essay Example on There are three ways to wake up and experience silence. Prayer, Meditation and Breathing


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It is so easy to wake up in the morning and think about all the things you must do even before the day gets started. When you first wake up in the morning with so much chatter going on inside your head this often causes additional stress to the mind spirit and body. Allowing yourself to wake up calm and peaceful for a few moments has some advantages including calming your mind and relaxing your body not to mention that you will develop a deeper sense of peace and direction. When silence becomes part of your daily ritual you will be able to develop the ability to focus better and allow your creativity to seep in. It is during the time of silence that you will find solutions to problems. You may find it difficult to sit in silence but in time it will become easier to master. There are three ways to wake up and experience silence 1 Prayer, 2 Meditation, 3 Breathing. Prayer Benefits of Prayer Improves self-control, Eliminates worry and anxiety, Produces peacefulness, Prevents distractions, Reduces stress levels. Steps to Prayer. Say Thank You. Ask for forgiveness and strength to do better. Ask for what you want. Pray for others. Listen, Write out your own special prayer. Breathing Techniques. Steps 1 Sit down close your eyes and take 3 deep breaths to help you relax and clear your mind. 2 Simply notice your normal relaxed in-breath filling you naturally.

Completely relax your mind and body as you let out your breath flows out in a relaxed way. 3 Do this several times. Practice Sustains positive experience for at least 30 seconds. Feel positive experiences in the body as fully as possible. Describe your feelings after using breath techniques. Dr. Herbert Benson pioneered mind-body response in which he discovered that meditation plays a significant role in reducing stress response The following are steps that elicit the stress response Steps Sit quietly in a comfortable chair Close your eyes Deeply relax your muscles beginning at your feet and progressing up to your face Keep them relaxed relax your tongue and thoughts will cease to Breathe through your nose. Become aware of your breathing, As you breathe in and then out and say one in and out and repeat one. Continue for 10 to 20 minutes. You may open your eyes to check the time but do not use an alarm. When you finish sit quietly for several minutes. When distracting thoughts occur try to ignore them by not dwelling upon them and return to repeating one. Choose any soothing sounding word preferably with no meaning or association in order to avoid the stimulation of unnecessary thoughts.

RELAXING. The first step in eliminating excessive muscular tension is to become aware that you are tense. The second step is to realize that you are responsible for your excessive tension. In order to be effective, these techniques should be carried out on a regular basis. The following exercises are from Relax by John White and James Fadiman.

STRETCH 1 Close your eyes and sit quietly for several minutes. Allow your attention to systematically explore the muscle. Sensations of your body, your face muscles, neck muscles and shoulders and so on down where you are excessively tense right now. 2 Now stand up and stretch slowly gracefully and luxuriantly. As you do inhale deeply and feel the tension in your body. 3 With a generous sigh exhale sit down and relax. As you do feel the tension letting go Sustain this passive tension for several minutes. RELAX NECK AND SHOULDERS. 1 Very slowly bend your head forward three times and to each side, three times then slowly circle your head through the same movements clockwise then reverse three times each. Go slowly and gently. You will have to do this exercise several weeks before you can do it comfortably. 2 Pull your shoulder as far forward as you can. Then as far back as far back down. Repeat three times. 3 With the fingers of both hands massage the nape of your neck gently, with long strokes down the back of the neck and shoulders. 4 Take a deep breath and with a slight let go excess neck and shoulder tensions. MORE WAYS TO RELAX. 1 Sit quietly in a comfortable position. Do not lie down Breath through your nose. Become aware of your breathing. As you breathe out say the word one silently to yourself. 2 Deeply relax your muscles beginning at your feet Let your toes relax than your feet. Feel that they are being massaged. Gradually relax your ankle and your leg muscles. Let your hips and pelvis relax. Slowly let your torso relax, your stomach, chest, and back. Relax your shoulders and your arms and your fingers. Feel the gentle massage of your neck and your head. Feel as though your scalp is loose and moving around your head. Feel your face muscles relax. Keep breathing and stay in this relaxed state. TIME MANAGEMENT What are your most frequent interruptions 1 2 3 4 5.

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