I love Sundays. A chance to kick back and reset for the busy week ahead. I'm big on new-beginnings and like the idea that every Monday provides a new start. Whatever I didn't accomplish last week or ways I didn't live up, I can take stock and begin anew.
In my Wednesday post Response Ability, I wrote about self-mastery-- taking control of ourselves so we can choose the way we respond to the events of our lives. In order to do that, we need to create new habits by acquiring new skills. Then we have to commit to practice these skills until we replace unconscious reactivity with thoughtful actions reflective of the outcomes we desire in our lives.
Habits of mind arise from habits of the body. If our automatic response to a stressful situation is to get tight in our body and revert to shallow chest breathing, these body states meant for threatening situations will tap into aggressive negative emotions like anger, fear. and self-hate. This state is physically toxic and what comes out of our mouths is usually regrettable.
The most fundamental tool for practicing calm spaciousness in the body is aware breathing. Quieting the body to still the mind. Adding a simple visualization while breathing to switch gears mentally, will then loop back to the body creating a harmonious bicycle chain of positive energy-- body, mind, body-- that will allow us to begin again in a happier, healthier and more effective state.
Here is a basic Aware Breathing exercise. You can learn the mechanics of diaphragmatic breathing in my post Umbrella Breathing before you begin. Note- Aware Breathing can and should be practiced anytime/anywhere you have a few quiet minutes to recharge and reset.
1. Sit comfortably but erect, easy in the body, energy up and out the top of the head.
2. Breathe into the belly becoming aware of the sensations in your body as you scan and relax from the top of the head to the toes.
3. Breathe in vitality, energy, confidence and well-being. Exhale stress, fatigue, self-doubt and negativity. Do this at least 10 times.
4. Keep coming back to the mechanics of the breath and imagine your mind is the sky, containing everything, attached to nothing. Visualize your thoughts, like clouds, floating by and dissolving. Just observe and let go. Practice this through 20 breath cycles.
5. When you're ready, turn your attention outward and continue the day, renewed and refreshed, with a whole new perspective.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
Thich Nhat Hanh
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