Daily exercises for developing presence and relaxation.

The key to natural protection from emotional stress and tension is mindfulness of the breath.

Mindfulness is not forceful control, but an attentive awareness of what is occurring. When we remain quiet and observe the flow of the breath, the body and mind naturally release the energy stored in tension from its dense and solid forms. Liberated, this energy increases vitality and clarity and strengthens our ability to defuse pressures. Instead of being caught up in a cycle of escalating pressure, we can develop an abiding peace and clarity that grow from within. 

Day 31 – Living Life in the Breath Exercise

Practice this even breathing for 20 to 30 minutes every day for at least 3 months. Then continue to practice this breathing whenever you can throughout the day, whether you are working, walking, or talking, and even during the night, when you are awaken. Perform this breathing exercise in the sitting position, or, as an alternative, while lying down on your back—either with your legs straight or with your knees bent and your feet flat on the floor.

Instructions:

Sitting or lying comfortably, breathe softly and slowly through both nose and mouth. Gently pay attention to your breathing, ensuring that the breath flows equally through both nose and mouth. Give equal time to inhaling and exhaling.

Pay attention to the quality of your breathing: is it hard, choppy, agitated, deep? Notice how different qualities of breathing relate to different mental and feeling states, and how your mind begins to settle and feelings to flow as your breathing becomes easier and more even.

As you breathe, open feelings of relaxation as wide as you can. Unite your awareness with your breathe and expand any sensations that arise until you no longer know where the boundaries of your body lie; you can sense only feeling and the subtle energy that rides the breath.

As superfluous muscle tensions dissolve you will be able to penetrate different layers of feeling and you will become familiar with many subtle feeling-tones, although you may not necessarily have words to describe them. Allow these feeling tones to expand so that they become even deeper more vast.

Be patient and practice daily