Body Awareness part 2

Exercises on Body Awareness.

First find what word works best for you at this time; mind, awareness, consciousness...each is slightly different, but you can use any of the three or some other word that feels right. I will be using awareness and consciousness throughout this first exercise.

Allow your awareness to move down to your feet. Feel your feet, and how they feel on the ground. Are they comfortable or are they sore from the shoes you wore this day? Allow yourself to feel their weight on the floor, and as you do, take a deep breath.

I will encourage you to breathe, in through your nose and out through your mouth, however, as you start this process you can breathe any way that is comfortable to you.

Now gently and slowly, move your awareness up from your feet and up through your calves to your knees, just being aware of any and all sensations, breathing, in and out, gently perceiving the subtle voices from your body.

As we continue, allow yourself to bring your consciousness up through your thighs and into your hips and sacrum. Feel the weight of your body as you sit in your chair, and continue to use your awareness.

As you move through different areas of your body, sensations, emotions and feelings may surface and come to your attention. Try not to judge them as good or bad, right or wrong. Give them the same space and love as you may a small child. Simply be aware of their presence and observe them as they come to your attention.

Breathing, in through your nose and out through your mouth. There is nowhere more important to go, or no place more important to be at this moment then here, with yourself, lovingly, being.

Continuing to move your consciousness up from your hips through your lower abdomen slowly become aware of this vast space that extends up to your ribs...this is an area that we often associate with strong emotions and sensations, so spend a little extra time there if you wish. Finally before you leave this area bring your awareness to your spine observing how it extends up from your sacrum. Allow yourself to experience it's strength and it's intricate anatomy, and share the gratitude you have for all the years it has supported you. Spend a little time with this thought as you continue to breathe, in through your nose and out through your mouth. No resistance, simply being with conscious awareness.

Continue the same process as you move your consciousness into your chest and through your shoulders, up through your neck, and into your head, finally moving down into your arms and hands. Again, remember the goal is not to change what is happening, rather to observe what is happening with awareness, with consciousness. And lastly breathe, in through your nose and out through your mouth. No resistance.

You may end here, or find some other way to end the exercise to your liking; with prayer, meditation, affirmations, etc. You may like to just return your awareness to your heart, and spend some time allowing yourself to experience the love that is there, allowing yourself to share it with yourself. This is up to you.

To conclude I would like to say there are many books, tapes, and CD's that can offer you suggestions, or similar exercises to this one. Find one that works for you and that you are comfortable with. I have purposefully not included any religious connotations, as I believe people of all religions can practice this and other exercises with benefit. Also though there are many other types of visualizations, there is something personal about getting acquainted with yourself on this level. This is something we typically are not used to doing, and can lead you to a more fulfilling life.

Enjoy.

Breathing

So you think you know how to breath. You probably don't think about it at all, right. Yet breathing, or rather controlled breathing can be the most valuable tool you have to feeling centered, grounded, and stress-free.

Controlled breathing? Breathe slowly in through your nose, and hold, exhale out your mouth as if you were blowing out a candle, and hold. Repeat. Sounds easy, and yet that alone will be helpful in creating a feeling of peace and relaxation for you. (hold each time for the count of 1 or 2)

Much of the time we go through our day unaware of simple things like breathing and eating. Sometimes we do even more complex activities like driving to work without being aware of what we're doing. It's like we are on auto pilot. Bringing more awareness into your life will help you to not only feel more relaxed but also more present.

As this becomes easier, you can add diaphragmatic breathing to your repertoire. Next time you have a moment to relax, start by first observing where you breathe from when you breathe in. Place one hand on your chest and the other on your belly, just below your bellybutton. If the hand on your belly moves out as you breathe in, good for you. If the hand on your chest moves out as you breathe in, you may want to continue reading.

If you watch little children they naturally breathe with their bellies. With their bellies pouched out they move out as they breathe in, and in as they breathe out. This action utilizes the muscle in our torso called the diaphragm.

Breathing like this will help you in a number of ways;

1. It will help you to relax by stimulating your parasympathetic nervous system.
2. It will help you to feel more "grounded".

Often we tend to hold more energy in the upper part of our bodies, either because we don't want to feel certain emotions or we have a disconnect with our bodies. Many of us live stressful lives and excessive worry keeps us in our heads. Many of us have grown to distrust our bodies and the feelings and emotions they/we have, thinking that they may fail or overwhelm us at any time. These ways of being prevent the proper flow of energy through our bodies which affects how we feel on every level. Controlled breathing with awareness can help us to feel and live healthier lives.

The best way to learn to breathe with our diaphragm, or belly breathe, is to lay down on our backs with our knees up. You can do a simple exercise I call Body Awareness to scan your body, which will help you to get in touch with areas you may be holding tension/energy. I call these Holding Patterns. It's my experience that as you bring awareness to areas of tension they change or start to let go. To put it simply, it gives them room to move. (See Blog on Body Awareness) This will help you to relax.

When relaxed it's easier to belly breathe. Again belly breathing happens when our bellies move out as we breathe in, and in as we breathe out.

If you still find it difficult to accomplish this, try placing a book on your stomach and pushing it out as you breath in.

Finally remind yourself to take breaks throughout the day to help yourself use controlled breathing with awareness.

It is sometimes helpful to work with a professional such as a Coach or Counselor as you learn such techniques in a safe environment. When you begin to open yourself up to more energy and feelings of well-being, old patterns and emotions may surface.