| Calmly and silently my morning routine prepares me for my day. It feels like the natural thing to do. Sitting on a cushion, straight back, relaxed shoulders. Often sitting in one of my adult children’s bed rooms. The curtains drawn. The mood just right and focussing on the importance of my quiet time. Firstly, I set a five-minute timer and begin with diaphragmatic breathing, watching the rise and fall of the belly through closed eyes. It’s important to exercise the diaphragm, just like the other muscles in the body. You have heard the saying, if you don’t use it you lose it! Let’s not lose it …. The diaphragm is located below the lungs and is the major muscle of respiration. Respiration is the movement of air in and out of the lungs. It is often described as a large, dome-shaped muscle. It contracts rhythmically and continually, and most of the time this is being done involuntarily. But it can be impeded due to stress in the mind and body, bad posture and lack of training. Diaphragmatic breathing is the most efficient way to breathe, improving oxygenation of the blood, blood circulation and has a very positive impact on improving mental well-being. It is the most natural and efficient way to breathe, but we often forget to use it as the “monkey mind” wanders and takes us away from the present moment. If we want focus and clarity in our day with its many advantages we must endeavour to make it a habit to remind ourselves throughout the day to use the diaphragm, you don’t have to be sitting to use it! Here’s a challenge for you: Remember to breathe into the diaphragm when talking, there’s absolutely no need remember to be sitting in a darkened room. Observe yourself, you may notice that your voice naturally drops, slows and you will feel more grounded and composed. The mind will naturally quieten. You know this mind of ours is very prone to making up all sorts of stories and judgments and it needs to be trained through the breathing. I feel that this composure and stability may have taken a hold into my own behaviour. I’ll give you two examples; Last October, when I was at the 10-day silent retreat I had an episode about 4 days in, of very negative thinking. My monkey mind started a story that my daughter was in danger of her life from carbon monoxide poisoning in our living room. Btw, I’ve subsequently told her about this. We both came to a conclusion that it was ridiculous. When I challenge my mind, I’m not sure where I have picked up these thoughts from but it felt very real at the time. I noticed I was panicking and had started sweating. But within a space of minutes, it was like I came to my clearer mind and gave myself a few snappy statements 1. If its true what can I actually do? (I was a 3hour drive away) 2. If its true I can be contacted and I will be informed by the course tutor 3. I don’t think its true, I have made it up. I noticed I had gone from panic to calm in the space of minutes My 2nd example is from this morning; to give you context my morning routine includes a recitation practice which is around 20mins, during this practice an alarming text came up on my phone, it flashed up. I read it. This time it was something that had actually happened it was not made up. But dealing with it was beyond my control. I quickly dismissed it, didn’t let it bother me too much and thankfully completed my recitation. Consequently my day ran more smoothly. In summary: Challenge you monkey mind and remember your breath at all times! Namaste Jagdeep x |
