| If you are in your own space
it is nice to do this practice with some low and slow background
music playing. If you choose music with lyrics, be certain
that the lyrics do not distract you.
As you go through this practice you might notice that your
body takes on a subtle rocking motion. Although this rocking
motion is not important in and of itself, please allow such
rocking to occur if indeed it does start to happen.
From a seated position, take a minute or to and quiet your
thinking mind. Usually, a good way to begin the process of
quieting down, is to first take a couple of deep breaths.
As you begin to quiet down, notice if you can, your heartbeat.
You might simply be able to feel your heartbeat pulsing in
you, or you might need to feel your pulse by either placing
your hand on your heart; placing your fingers on your carotid
artery; or placing your fingers along either wrist. (Use any
fingers other than your thumbs.)
If you can't feel your heartbeat on its own and need
to use one of your hands to help you, see after a minute or
two if you can feel your heartbeat without needing to use
your hand. This would be best in the long run. If you find
feeling your pulse difficult, then you will be well served
by practicing over time, until you can sit quietly and feel
your heartbeat pulsing through you. Sensing one's heartbeat
is a primary technique used in many different health management
systems for inducing greater body awareness, relaxation, and
health.
Feel your heartbeat while just sitting quietly, either using
your hands or not. You might notice some body movement. This
is fine. Begin to notice your breath as well. Breathing in
and breathing out through your nose. Feel your breath AND
your heartbeat, and match the rhythm of the two. For example:
Four heartbeats for the duration of the inhale and four heartbeats
for the duration of the exhale. Keep your inhale and your
exhale equal in length. This is rather important. As a second
example: You might count your inhale for four heartbeats and
then add a fifth beat as a pause or segue, prior to exhaling.
Then count four heartbeats for the exhale, with an extra fifth
beat as a pause or segue prior to inhaling.
You might find the duration or count of your breath changes
from time to time. This is fine, and quite natural. For instance
you might go from a four heartbeat count, to a three heartbeat
count. Or you might go from a three heartbeat count to a five
heartbeat count. Just be certain to adjust your breathing
so that the inhalations and exhalations are once again of
the same duration.
A minimum practice time would normally be five minutes, and
you can do this practice in many different settings. On a
train, bus, or plane. While a passenger in a car. Waiting
in a reception room. Just prior to a test. You can take this
practice with you wherever you go. If you are in a situation
waiting for something to occur, you might likely find that
even just one minute of this practice helps you to calm down.
Remember, when you calm your breathing
you calm your body. When you calm your body, you calm your
thinking and your internal dialogue. When you calm your body
and your thinking, you calm your mind.
When measuring the duration of your heartbeat breath, it
is important that you actually count your heartbeats and not
just arbitrarily count at a predetermined pace. You are looking
to meld the activity of your heart with the activity of the
breath. After a while as you develop more experience with
this practice you can just feel your heartbeats and no longer
need to count.
To recap: Feel your heartbeat,
and then synchronize your breath with your heartbeat. An inhale
of say three heartbeats, a one heartbeat segue, and then a
three heartbeat exhale with a one heartbeat segue. Nothing
more to do than stay with this process and notice what you
feel happening within your system. If you stay with this process
for a few minutes you are likely to feel quite relaxed and
at ease.
As simple as this Practice is, you might find it somewhat
challenging in the beginning. If so, this will be a sign that
it is important for you to take the time to delve more deeply
into your personal rhythms.
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