According to Dr. Weil, breathing exercises can be better than antidepressant drugs or heart rate medication. Wow!
"I'm awake." -Buddah
Concentration: quiet and collect the mind
Mindfulness: Opening the mind to notice what is happening without any judgement
Step 1
Posture: Sitting...the "ideal" form for balanced,centered experience
sense of graciousness, dignity
exploring posture
"Let the senses be awake."
"Feel your body on the earth."
Step 2
Collecting the mind:
Choose an anchor or homebase.
Gives you a place to come back to if
Breath is most common
Rise and fall of chest
Expanding of lungs
hands on your belly to feel you are breathing
The idea is to stay present
A sound could be an anchor.
Experiement
A practice of noticingDe
I wouldn't ask you to do this if it were not possible
"de-condition the business of our mind
1.
Activity (“How to
Teach Your Child Calm Breathing”)
1.
Breath calmly through your nose, about 4 seconds
2.
Hold for 2
3.
Breath
out through mouth for another 4.
Fingers could be used for keeping track of these 10 seconds
=)
Flower
breathing (pretend you’re smelling a flower: breath in the nose and out
the mouth)
Hissing
breath (breath in the nose and out the mouth on a hissing sound for as
long as possible)
Used
when kids need to slow down from maybe recess to reading
Bear
Breath (inhale through nose [4 seconds] hold for 2, out for another 4)
Imagine
a bear hibernating
Bunny
(three quick sniffs with your nose, one long exhale out the nose)
Cleansing breath, helps kids regain control when
they’re losing control of their breathing through crying, etc.
Another website which contains a
few techniques and ideas of how to use them…
Belly Breathing (hand
on stomach, breath in and out, watch hand move in and out)
This contains plans for stress relieving
activities with extensions.
Sources:
Weil Lifestyle. “Breathing
Exercises: 4-7-8 Breath” [Video File].
http://www.drweil.com/drw/u/VDR00160/Dr-Weils-Breathing-Exercises-4-7-8-Breath.html
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