Our minds have a natural
tendency to disconnect from the moment; in other words
to worry, obsess, regret, over-think, over-plan, wander
away and get stuck in the past or the future. This disconnect
contributes to stress, anxiety, depression, muscle tension,
body aches, high blood pressure and chronic illness. Integrating
The Body, Mind, Breath Connection™
into everyday activities can help you to retrain your
body and mind to reconnect to the present moment, helping
you to become calmer, more patient, better focused, emotionally
balanced, relaxed and physically healthier.
The Body, Mind, Breath Connection™
is a process that can help you to pay conscious attention
to your body, your thoughts and the rhythm of your breathing
in an effort to create healthier lifestyle habits. Integrating
this connection into your Self Care Yoga™
practice and other daily activities can help you to release
physical, mental and emotional stress. Even on busy days.
Step 1: Body Awareness
and Adjustment
Notice your posture, and then adjust your body so your
posture is evenly balanced from front to back and side
to side. Take a long slow breath or two and consciously
relax your muscles. Keep your eyes softly focused.
Step 2: Thought Awareness and
Adjustment
Observe the quality and pace of your thoughts. Notice
whether your thoughts are wandering into the past or the
future, then reconnect to the moment by focusing your
thoughts on the rhythm of your breathing.
Step 3: Breath Awareness and
Adjustment
Become aware of your current breathing pattern. Begin
to rhythmically control, or adjust your breathing, by
slightly lengthening your inhale and extending your exhale
as you breathe slowly in and out through your nose. Take
your time and let this be gentle, smooth, and easy.
Two Minute Variation
Begin your day with two minutes of The Body, Mind, Breath
Connection™ as a seated or
lying down meditation. This will set a tone of calmness
for the day ahead.
Ten Second Variation
Use opportunities that usually frustrate you, or moments
of waiting, to take a long slow breath or two, adjust
and relax your posture and focus your attention on the
moment.
Over time, with this practice
of paying attention on purpose, you begin to notice how
you treat yourself and others and to take skillful action
toward bettering your health, your relationships and your
life.
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| There are endless
opportunities to integrate The Body, Mind, Breath Connection™
throughout your day. Once you understand the process and
you truly have only a few seconds to connect and calm
yourself, this whole process can be practiced in as little
as one or two long, slow breaths and will help you to
scatter moments of Self Care and stress-release throughout
your busy day. Reflect on ways that you can practice this
connection in your own life and add them to the spaces
below.
Practice The Body, Mind, Breath
Connection™:
- In the morning before you get out
of bed
- After the first sip of your morning
beverage
- Before you start your car
- After you shut your car off
- As your computer turns on
- Waiting at the copy machine
- Before you pick up a ringing telephone
- As you fill your glass at the water
cooler or coffee machine
- Before you speak to a group of people
- When you walk outdoors, especially
after being inside for a while
- As you sit down to eat a meal
- Before you respond to a question
or comment
- When you notice your body tense
with physical tension
- When you are in a stressful situation
- While pumping gas
- When transitioning from one event
or task to another
- At night while lying in bed, to
relax you for a restful night’s sleep
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