Posts Tagged ‘Breathing track’

Updated:___Mindfulness for Beginners:… No Problem!!!

Breathing Track

Print this Breathing Track Model for practice.  Now with eyes open, trace your breath on the model.  Follow your finger as you slow the breath.

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Notice how much cooler the inhale is.  Can you now close the eyes and complete a few breath cycles.

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When a scary thought arrives pull out the model and trace your breath.  Can you focus on the model and the breath?

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Now, close the eyes and complete a few cycles.  Practice often and improve.

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With eyes open, we can still focus on the breath instead of the story.  Try it.

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This simple exercise can improve calm, dramatically!

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UPDATED:__The Breathing Track:.. Tricks to Help!!

Breathing Track

Here are some secrets that seem to be relevant and help quiet and deepen our focus.

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  Slow the breath naturally while on the breathing track combined with trying to make as little sound as possible.

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Visualize a scenario, that we are in a world war two submarine with a destroyer above us.  Now quiet and slow the breath.  Our goal is to not be detected!!!

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Follow the breath and be aware of any sound made by breathing or movement of the body.  Be as quiet as a mouse.

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The mind wants to go fast, to handle many thoughts and wander around aimlessly.  It takes practice to get the mind to slow to the pace of the breath on the track.

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Aiming to listen intently while riding the breathing track takes us below the ego and consciousness.  Thoughts have a much harder time entering our space at this speed and silence.

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Practice twice a day and with every trigger thought or emotion entering our consciousness. *

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Take action when thoughts arrive and heal a little with every thought.

C-PTSD:…My Healing Model;…The Differences!!!

The Traditional Counting Breaths versus The Breathing TrackIn my opinion the greatest power we have is to direct our attention.  This conclusion was reached with exhaustive research and actual real-time application, daily.  To say that my experience was unique or different from a therapist journey is an understatement.   Not better or worse, different and unique.

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Two opposite differences are urgency and a simple, specific, concrete practice model for now.

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Urgency is a word never heard or read in any therapy book or from the mouth of a therapist.  My model does not have a once a week structure.  I do not need to fill a calendar, please insurance companies or make a living.

Urgency is a must if we want to break the difficult bonds of early childhood trauma.  Our childhood development and abuse, along with the coping mechanisms created to survive, resist regular attempts to heal.   It takes specific concrete mental action, applied with the urgency of life and death for our mental wellbeing.  This is a war, many do not realize this and therefore avoid action.

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Urgency means this is the number one priority in our life.  Devote each breath to being aware if a thought appears.  Apply maximum pressure towards trauma and it cracks.  Therapists do not share or discuss the critical moment for healing or fueling PTSD.  When a trigger thought erupts with that strong jolt, trauma is at its strongest and weakest.  Bring urgency to staying present following the breath and trauma loses power.

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The second large difference is our approaches.  I believe and know that the mind reacts to specific, concrete immediate stimuli.  To change a habit or face a trigger exploding it takes all out application of our tools.  Therapy has abstract features and many pieces moving at one time.  Childhood trauma does not respond to abstract, general or future desires at all.

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Healing happens better and quicker with a specific, concrete model for use urgently everyday and with every breath.  Simplicity allows us to leave thought alone and practice with total energy.  Everyone trying the breathing track has noticed the mind is attracted to this model.

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Even in a therapists office, first session could start with introducing a way to handle thoughts and calm the nervous system.  The first month would be ten visits.  More time to master the breathing track and get feedback.  Application of the tools with dedication and passion.

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Benefits of the Breathing Track? Many

Let us explore ways the breathing track soothes our trauma.  We know that going below the ego or consciousness activates the parasympathetic nervous system.  This calms us naturally  and dissipates  cortisol.

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First, we are connecting to our emotional regulatory center each time we go beneath consciousness.  This brings equanimity to us slowly.  More on equanimity later.

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Second, we have access,  intuitively with the amygdala.  The amygdala does not respond to healing, consciously.

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Third, the level of awareness and focus are attained much quicker and easier.  Introducing a specific, concrete model attracts the mind.  We change habits with specific concrete skills, we work on to improve immediately.  The mind is not motivated by general concepts in the future.  The opposite is true.

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Fourth, the concrete model takes the abstract, the unknown out of the equation.  So much less confusion and doubt about our performance, when we just take action.  Simplicity allows us to see, feel and trace the breath in this moment.  As most people say, I can do that.

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Last, most of us see the breathing track as doable.  Believing you can accomplish this, is a necessity.  Meditation drums up so many connotations of monks in caves for years.  Confusion about the complexity and effort needed keeps us away. Anyone with eyes open can trace their breath on the model*

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Start now, with the next thought that appears!

The Ego wants Control:.. It accomplishes this when our minds Wander!

Breathing Track

The ego resists following the breath without thought.  It has our minds wandering around filled with thoughts.

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The ego loses power to influence and direct our attention, when we focus on the breath without thought.

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The ego is eliminated entirely for periods of time, when we ride the breathing track.  The ability to focus on the breath and steady the mind heals us.

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It takes practice to stay focused on the breath because the mind/ego wants to lure us with more interesting ideas.  It seems something so simple can not have this much power.

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This skill seems mundane and boring to the novice.  Without the breathing track it can be difficult and take years.

The Basics Again!!!

Breathing Track

Attitude:  Calm, relaxed, no right or wrong, all is safe and secure, slowing down the breath, rhythmically.

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Goal: Focus on the breath without thought, worry, doubt or ego involved.

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Action: Copy, print  and place on the car dash, freezer, computer, work station or home! Etc.  Habit works with small time frames, applied like this.

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Application: With every trigger thought in our space!

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Results: Life becomes opportunity with peaceful fulfilling moments.

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My Experience:  The mind has miraculous properties without doubt and our fears, opening up the universe.  Please join me!!!!

C-PTSD: Do we have Time to heal? ……………………..Plenty of time for Us!!!!!!!

If we have the time to engage trauma thoughts, then we have all the time we need!!!!!!!*

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The time we spend thinking with trauma thoughts can be the exact time to ride the breathing track.

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We need to take daily mental action, every time we grasp an emotion and leave this moment.

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This awareness skill, practiced everyday will help you improve tremendously.

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Take action  and get closer to healed, small victories, small chips hammered from the boulder, add up as days pass.

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In a month with dedication, some relief and calming are possible.  No, No, No, ……..healing takes so much more, however the elephant is eaten in two meals a day for two months.

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Small everyday actions can make our elephant size issues disappear!

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Tips for Improving and Mindset!

Breathing Track

Let us review; Our attitude is relaxed without concern for achievement, right or wrong, good or bad, just here, ready to practice.

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Cut out a sample of the model and carry it with you,  as a reminder to use with every thought.

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We do not have to do anything, but ride the track.

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Slow the breath and focus as you extend the transitions or pauses.  Practice, take this mental action, daily, until it is habit.

The Breathing Track: Small Twists that Help.

The Traditional; Counting of the Breath Compared with The Breathing Track!!!!

Remember to trace the breathing track with your eyes open to connect this model in a three dimensional way.

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As we breathe, tracing our model, the mind is exposed to a concrete visual concept, that has movement and balance.

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This is similar to saying affirmations out loud.

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If you are just beginning, try tracing this with eyes open, then closed for a couple of days.

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Be easy on yourself, no failure, right or wrong.  We are trying, taking action and healing.

More Psychotherapy Networking: What’s wrong with this picture?

cremorne-gardens by James Abbott McNeill Whistler,

As neurobiological research expands to show that mindfulness practices change brain structure and function in meaningful, measurable ways, and clinical research continues to show that it can be helpful in treating a wide range of disorders, how could it not be destined to revolutionize psychotherapy? The main reason is that it requires effort—often a lot more effort than clients, and sometimes even therapists, are willing to muster.

The most compelling positive results of mindfulness practice—the radical shifts in how we experience ourselves and the world—don’t usually come about from casual dabbling.

The Breathing Track eliminates most of these issues!  Try it for a while!

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