Over the years I've studied and experimented with complementary therapies for meditation, healing sessions, and a variety of health issues. In a previous post I listed an article about the physical effects of fear and anxiety. So to help counter these effects, here's something I'd like to share using essential oils and Reiki symbols with breathing meditation. For any chi kung practitioners out there, integrating Reiki and oils can greatly enhance your practice.
The meditation itself can take as much or as little time you wish. Have only only 5 or 10minutes in the morning, or at lunchtime? Or maybe a half hour at night? All that is fine. What matters is giving time and attention for yourself in your day.
If you aren't already practicing meditation, checkout the blog meditation links. Want to learn how to perform a simple and powerful Reiki Chi Kung meditation? Go to my Passion 4 Living site, http://passion4living.org/.
Awareness of breath is essential for developing control of the mind and body. When feelings of anxiety, negativity, loneliness, and unworthiness are filling your mind, your breathing is shallow and fast, and the body responds with an increase in heart rate, blood pressure and fear hormones. But when the breath is deep and slow, the body relaxes and the mind quiets the noisy churning and comes to rest.
Become aware of your mind’s thoughts and emotions. Are you feeling anxious, angry, dwelling on self-critical thoughts? Or are you feeling calm and peaceful? Focus on your breathing now. Is it shallow and fast? Or deep and slow? Take a deep breath in and let it go slowly, like a big sigh of relief. Let the next breath come in slowly and deeply and feel how your belly expands. Notice how it relaxes when you exhale. Continue breathing diaphragmatically from your belly and notice how both the mind and body come to rest.
Before beginning your meditation, apply 1-2 drops of Lavender and Peace&Calming oils to the bottoms of your feet...you can checkout the previous post on my little blurb about these gentle and fragrant oils.
Draw Power symbols around your meditation room or space. Then draw a large Power symbol in front of you, followed by the Mental/Emotional symbol and Distance symbol with the intent that you are creating space for you to relax, gain clarity in your mind, and uplift yourself.
Counting The Breaths
Take a big sigh of relief, a letting go breath. Then go to belly breathing, or breathing with your diaphragm. Count to 5 as your belly expands and you take a deep, full inhalation. Hold your breath for 5 counts, then exhale for 5 counts, completely emptying your lungs. At the end of the exhalation, hold your breath for 5 counts. Repeat this exercise for 5 minutes.
Basic Concentration Meditation
Meditation is a form of mental martial arts. When we resist thoughts they overpower us. But when we step out of the way and let them come and go like leaves on the wind, we can use the energy to focus our minds and maintain balance.
Take a big letting go breath and shift to belly breathing. As you exhale, concentrate on the number 4. On the next exhalation, concentrate on the number 3, then 2 and 1 on the succeeding exhalations. Start over counting down from 4 to 1 with every exhalation and continue this process for 5 minutes.
Whenever thoughts come to mind, notice them and let them go by returning your attention to breathing and counting.
Repeat this exercise 2 or 3 times a day.
The mind and body are so intimately connected that they function as a single interdependent entity. You can change your state of mind by directing your body to move in a positive way. This is why dance, exercise and posture can be deeply healing when performed with this understanding. When the body is relaxed, the mind slows down. When the mind slows down, the body relaxes.
Stretching before meditation, throughout the day, and whenever you feel stressed or fatigued helps the mind to be spacious and creative.