By G. Vigo. Rider University. 2018.
You can experience this sense of surrender if you take a deep breath in and then emphasize breathing out until there is no more breath left cheap paxil 10mg symptoms quitting tobacco. Then you would rest in the prolonged pause between the exhalation and inhalation until your body automatically wanted to start breathing again discount paxil 10 mg with mastercard symptoms adhd. You’re still simply observing your experience of the automatic movements of breathing. Any moment, any second, that you do pay attention to your breath, you’re taking a huge step toward dealing with stress. The most important point is to remember to be aware of your breath as often as you can. Mindfulness and the Breath • 59 The following are helpful exercises that you can do over the next week to develop your breath-awareness. For approximately ten minutes in the morning and/or ten minutes in the evening, sit in a chair, relax and observe your breath with your eyes closed. Initially count your breaths, as counting can help you to remain focused on your breathing. This way you won’t become distracted as you focus on how much time you have been practicing, and it can help prolong your practice should you become restless or bored before your scheduled time is up. Throughout the day, use normal daily activities or times to remind you to bring your awareness to your breath. For example, pay attention to your breathing before each meal, whenever you hang up the phone, before you go for a walk, when you’re stopped at a red light, whenever you get on the bus or train, during television commercials, or even after a visit to the washroom. It’s all up to you to think of what events in your day you can use to remind yourself to spend a few moments focusing on your breathing. You can put Post-it notes in different locations around your house, or place of work, that perhaps simply say “breathe,” as a reminder to yourself to do a little breath watching. Another helpful trick is to set the alarm on your watch or cell phone for every two to three hours to remind you to bring your attention to your breath. Try to follow your breathing for a minimum of five breaths when you see one of your reminders. Step 2: Breathe Calmly In the last section, you observed that, as your breathing became smoother, deeper and more even, you felt more relaxed. When you get upset, your breathing becomes irregular and shallow and you may even hold your breath. However, you can consciously control your breathing so as to duplicate the type of breathing that will bring about a state of calmness. Instead of just observing your breathing, you’re going to try to gently change it and make it calmer. Consciously deepening your breathing will make use of your entire lung area, keep your chest muscles active, reduce stale, trapped air in the lungs and allow you to inhale more fresh air. You’re going to be practicing breath exercises that will start to re-train your body to breathe healthier. You may need to keep your mouth closed in order to re-route your breath through your nose. They are also a wonderful point to mentally focus on, as you follow the movement of your breath in and out of your body. If you’re bent over, it will be more difficult to have an even, deep, full breath. A bent body position can crowd your lungs, so try to make sure your back is relatively straight but still relaxed. Now that you have a better idea of how to consciously breathe calmly, set your timer for two minutes, close your eyes, and H give it a try. As your breathing became calmer did you notice that you were mentally, emotionally and physically beginning to relax? The following are exercises that you can do to further develop the practice of breathing in a calm and smooth manner: 1. For approximately ten minutes in the morning and/or ten minutes in the evening, sit in a chair, relax and consciously breathe in a calm manner with your eyes closed. Initially count your breaths, as counting can help you to remain focused on your breathing. Throughout the day, use normal daily activities or times to remind you to consciously breathe calmly.
Think of an emotion that you experience as not ‘your’ emotion per se but just as ‘an emotion’ discount 30mg paxil visa symptoms stiff neck, a mental state that has developed and can just as easily go away generic paxil 10mg overnight delivery medications hyponatremia. The experience just becomes a little less sticky and your Velcro Mind, which likes to grab and hold onto things, can let go a bit. You’re just recognizing an experience for its true, impermanent nature and labeling it. In actual fact, by doing so, you’re really experiencing the mental state and its emotional and physical expression in its totality. This may be the most difficult thing mindfulness asks you to do, but the best way to think about it is that you’re really not doing anything. You’re just being present to what presents itself without reacting, judging or criticizing. On the one hand, it’s a passive process in that you’re not trying to alter your experiences in any way. It can also be a very active personal process, as it initially requires a lot of strength, courage Mindfulness: A Technique to Deal with Stress • 49 and endurance to allow very strong thoughts, feelings and physical sensations to just be present without wanting to change them and without getting swept up in their drama. It can also be very interesting to see how dynamic and changing any sensation can be as you simply observe it. When you’re able to observe your mind’s own actions from a distance, by just focusing your awareness, this creates a separation from the activities of the mind. You become the witness, the observer to the experience rather than the “I” who is experiencing the event. Awareness is very valuable, as it allows you to be present from a place that is not your usual thinking, evaluating, judging mind. By observing your thoughts and stepping back, you realize that who you are, is more than just the sum of your thoughts. Mindfulness and Compassion: Be Kind to Yourself Compassion is an integral part of mindfulness. When you’re present to the wild thoughts, emotions and physical sensations that your mind and body are throwing at you every second of every day, it’s important to recognize that all this simply reflects your own unique makeup. What makes you uniquely you, is significantly influenced by your inner child and its need to be loved and accepted. The inner child is a part of your mind that still reacts to events in a child-like manner. Have compassion for the child you once were and the difficulties inherent in the human condition. Have compassion and understanding for yourself, as you go through a process of trying to change long-standing patterns and deeply held beliefs by observing them with your newfound knowledge and awareness. You do not deserve to be rejected and criticized (especially by your own judging mind! When something happens that you feel strongly about, you probably cling to the story and thoughts surrounding the event. This feeds the event and along with its accompanying storyline and emotions, it has more energy to remain front and center in your awareness. It’s important for you to try to experience something only as long as it naturally persists without prolonging it with amplification, attachment and identification. You have the choice of riding on the train and letting it take you wherever it goes, or stepping off the train and just watching it go by without ever climbing on board. Mindfulness and the Origin of Thought We previously examined the origin of thoughts. We discussed the fact that the mind measures every internal and external sensation against a conditioned belief system in order to determine whether the sensation is valuable or not. You internalized your parents’ standards and acted accordingly, in order to feel safe, loved and protected. The child creates a story in response to every new sensation, which leads to an unconscious, conditioned, habitual response pattern. If you can consciously recognize this, then you will be better able to appreciate the fact that, as an adult, some of your responses are actually controlled by the belief system of a four-year-old child; the child that you once were! This may have been a very effective belief system and response pattern for you when you were four but that was many years ago.
Not a bad list of benefits for such Other studies have indicated that controlled a simple skill generic 30mg paxil otc 4 medications walgreens. Perhaps you went to the mall and felt trapped cheap paxil 20mg on line treatment 32, or maybe you were on your way to a job interview and felt overwhelmed. Whatever the situation, when stress hits you unexpectedly, try our panic-breathing technique: 1. Slowly breathe out through your lips to a count of eight, making a slight hissing sound as you do. You may think that panic breathing is difficult to do when stress strikes sud- denly. The key is the slight hissing sound, which gives you a much easier way to slow down your breath. If panic breathing doesn’t help, and you feel like you may be having a full- blown panic attack that won’t go away, try breathing in and out of a paper bag with the opening wrapped around your mouth. Breathing this way rebalances the ratio of oxygen to carbon dioxide and should cut the panic attack short. When you breathe too rapidly, your body accumulates an excess of oxygen, although it feels like you have too little of it. You need to learn to cope with the fact that sometimes, panic attacks just happen and that you’ll live through them if they do. Edmund Jacobsen, a Chicago physician, devel- oped what has come to be the most widely used relaxation technique in the United States, progressive muscle relaxation. You can find a wide variety of similar techniques, all described as progressive muscle relaxation, in various books and journals. Each of them may use different muscle groups or pro- ceed in a different order, but they all do essentially the same thing. Progressive muscle relaxation involves going through various muscle groups in the body and tensing each one for a little while, followed by a quick letting go of the tension. You then attend to the sensation of release, noticing how the limp muscles feel in contrast to their previous tense state. Knowing what to expect You’ll find it useful to look for the right place to do your progressive muscle relaxation. You probably don’t have a soundproof room, but find the quietest place that you can. Choose some comfortable clothing, or at least loosen any clothing you’re wearing that’s tight and constricting. Realize that when you begin tensing each muscle group, you shouldn’t over- exert; don’t tighten using more than about two-thirds of all your effort. Then let go of the tension all at the same time, as though a string holding the muscle up were cut loose. After you release the muscle, focus on the relaxed feeling and allow it to deepen for 10 or 15 seconds. If you don’t achieve a desired state of relaxation for that muscle group, you can do the procedure one or two more times if you want. Don’t force it, and rid your mind of the idea that you must do this exercise perfectly. When you tighten one muscle group, try to keep all the other muscles in your body relaxed. Doing this takes a little practice, but you can figure out how to tense one body area at a time. Keep your face especially relaxed when you’re tensing any area other than your face. Chapter 11: Relaxation: The Five-Minute Solution 187 Occasionally, relaxation training makes people feel surprisingly uncomfort- able. If it continues to occur with repeated prac- tice, you may want to seek professional help. Avoid tightening any area that has suffered injury or has given you trouble, such as a lower back.