Quick coached breathing exercise.

One is– What he metabolizes.
and this includes breath.
the breathing exercise video posted on youtube BreathoftheLove simple with
change-ups.

Noting that our thinking will often “forget” new challenging therapies like simple breathing ;
and practicing with repetition breathing exercises regularly, over the course of the day:
One might find breathing exercises beneficial.

I don’t think i need to pitch this. just do it, do it often. see what you think and feel.

A Review of the Human Respiratory System.

https://echopen.files.wordpress.com/2017/05/respiratory-system-complete-_.png?w=440&h=469

Respiratory System by LadyofHats

Mantra with phonics

Something be mindful with.. whether college educated professional, Laymen Child or impaired:

Today we are bombarded with noises and data, seemingly at a increasing rate..
This can be disorienting for even adults.  Whispering or bellowing mantras has been a practice in various paradigms: Hindi, Buddhist, Yoga , Pacific- & African- practices..

The phonetic Alphabet is excellent choice to meditate to or to chant to.

    what can one discover when being mindful of these sounds?

  •  Do I feel or imagine something on any given letter or sound ?
  •  Do I feel apprehensive or embarrassed about listening to letters and sounds?
  •  Do I sense my awareness drifting away to day dream or something else

Written Language and Phonics is fundamental, to most, in our social consciousnesses and contexts—
from our first words to our parents. Something to be Mindful of.

props to: https://www.havefunteaching.com

additionally on this blog, Breathing and Counting.

Now I am Aware of – Fritz Perls in workshop

 

Today’s Gestalt Therapy, A humanistic approach to psychotherapy, evolved and matured out of the experimental workshops of cofounder’s Fritz Perls and Laura Perls. In session, the gestalt client’s aim is to “Get out of their heads”, or the computer thought process as Perls has stated many times. Its method is to experience the awareness continuum , that is happening right now — body into the sensory field. This method of experiencing awareness includes experiencing the awareness of how one avoids awareness and sensing in his world.

The exercise in the video (posted on youtube by Marin Tataru) demonstrates “becoming acquainted with the on-going process of awareness.” in another words, mostly talk about process in the video, for the purposes of explanation and instruction.
Give it a shot:
 

Now, I am aware of…

 

Artist and Appreciator (Repost)

Revised posted

Artist and Appreciator” was originally posted on May 3, 2009

 
 

 

Vivaldi’s “the Four Seasons: Spring ”
& Sand Animation film by Ferenc Cak

you tube video posted by franzhun

(I particularly love this video at 1:45 where the artist starts with the image of birds in the sky…that transforms into a figure the face of a woman, then the figure if filled in with emotive facial expression.)

I am both envious and appreciative of Artists. they are able to pull figures out of backgrounds with a few strokes on a canvas.
Often its just a swirl and a sweep of lines, enough to provoke the art appreciator (in this case, me)..
to fill in the rest with his mind, experience and emotions.

The Artist and Appreciator together form images and share aesthetics on the common meeting- ground of a canvas… The Artist and the Appreciator share a complexed timeless wordless communication.. shared ideas and emotions

An interplay forms between Artist and Appreciator

  • A  new figure form out of a ground
  • Its not necessary for an Artist to draw or even explain every detail…
  • Its not necessary of the Artist to analyze the artists motive.

-The Art critic may analyze the motives of the “Artist” .
-A neurologist may map on and explain the way an appreciating on-looker perceives images,
However neither  fully understand the communication, until step into the gestalt fully participate in the Artist-appreciator experience.

the Artist who initiates this communication
I am able to appreciate this communication
we, togethe,r are participate in this communication.

Added Revision:  I  was listening to music yesterday while working on some home-improvement projects (including mounting some art on a wall).  Vivaldi’s Four Season was playing. I thought of this video.  Here it is again.

Feeling Words for Writing

Journaling or writing Mental health / wellness workbook and can’t think what to write at the moment?:

……….

FEELING WORDS

I feel _______ OR I am feeling ________ because I think_________

happy safe scared sad angry
good natured secure anxious tearful trapped
Jubilant warm butterflies morning annoyed
Joyful trusting Afraid haunted outraged
glad trusted fearful lonely explosive
festive inviting nervous helpless irritated
cheerful desired harassed vulnerable resentful
elated satisfied insecure tragic vengeful
loved receptive unsure bullied provoked
loving free worried disappointed offensive
brotherly certain cowardly ashamed useless
playful self assured desperate repugnant forced
aroused inspired threatened indignant pessimistic
esteemed encouraged suspicious lost dull
confident inspired wary pulled careless
provocative enthralled doubtful lousy apathetic
sexy manic victimized unhappy dispatched
manly , feminine energetic cheated confused uncared
comforted healthy wronged disoriented disjointed
strong pain-free terrified disillusion rejected
optimistic inquisitive alienated stupefied menaced
frisky curious offended stunned agonized
animated dependable hurt perplex menaced
glorious mellow injured doubtful unwanted
energized relaxed crushed worthless disrespected
vigorous affectionate rejected woeful shy
engrossed sympathetic listless energetic Taken advantage of
fluid respected amazed torn
touched flattered disorganized stressed conflicted
bold interested tired humbled ambivalent

——–
feelingword.png
This  list is no more than a cheat sheet to provoke ones own personal “feeling word” that describes his/her moment.
I made this and it is free: PDF (adobe reader), Doc (Ms-Word), Odt (writer),
click on the links below to open or download:

There are more downloads on the CHARTS tab/ page. please check them out.

Slowing down that chattering mind subvocalizing

Typically much of ones thinking process is thinking in spoken language. I have unscientifically dubbed this process subvocalizing, some people label  the process “inner dialogue“, “inner monologue“, or “thinking-to- myself“.
One  utilizes subvocalization for   problem solving, reading and writing, deciding, daydreaming, or just reflecting on an event.

Although  Zennists , such as I,work to minimize subvocalizing, it appears that subvocalization remains an important daily process.

what happens if subvocalization becomes to intense or “loud”?   What is one to do if  thoughts seem like they  are racing and speeding out of control?   The chattering is no longer a helpful tool … but an intrusive hindrance. – shifting one’s attention from the present moment or task-at- hand to wordy thoughts.

A couple tips I have learned over the years to slow down a chattering mind:

“Purge to paper” Journaling :

When having a pen and scrap-paper and a little privacy, “purge-to -paper” is helpful:
I simply write what ever I am thinking, at the present moment, on to paper – sans concerns for spelling, grammar or penmanship. If I think “I don’t know what to write” then I scribble on paper:  “I don’t know what to write“.
Preferably, after doing this exercise  for a couple minutes:  I end with emotional grammar and a couple affirmations,  just get back to an organized confident attitude.
Then I rip the paper up and throw it way… nothing to be sentimental about in this exercise.
I don’t know why journaling helps, but it usually clears my mind.
For  more   journaling tips click here.

breathing and counting:

This is a helpful tool because it requires nothing, not even privacy.

1. start with a good sized inhale.
2. Exhale and count out “ 5..4..3..2..1..0″
Count whispering while exhaling
3. Inhale through the nose
4. Exhale “5..4..3..2..1..0″ Just as number 2.
5. continue to step 3 and 4 :
I slow down my counting with each exhale

5…4…3….2….1…0
5…..4…..3……2…..1……0 slower and slower each exhale.

6. I do this for about 3 to 5 minutes or so
7. (optional) inhale, then exhale and repeating the thought: “I’m Safe” . – helpful if anxious.

– taken from the full post: Breathing and Counting Exercise.
Note: The speed I count, or the number I start with (eg, 5 or 4 or 6) is not important.

For more breathing exercise check out this page.

I’m not a doctor or a healthcare provider. These are tools I have learned in wellness management over the years. Excessive or speedy subvocalization termed “racing thoughts“, “intrusive thoughts“, “obsessive thoughts“, or “attention span” problems can be very serious. Do consult a professional if these are overwhelming. Healthcare providers can provide or prescribe many wellness tools or therapies.

Here and Now, Revisited

I say “I have a memory” – I am remembering.
I say “I will take a walk”. -I am anticipating when ‘I am walking’.
I say “I had a conversation” – I am remembering when I was conversing.
I have a thought and a emotion. – I think, feel, and cognate.
When I read the paper about what is happening over there. I am reading right here.

remembering, walking, anticipating, conversing, reading … thinking, feeling, cognating, acting, doing, being and interacting, saying. — all happen in the Here and Now. The poetic license of of English Language can confuse us at times, but we happen in the here & now.

Here and Now Post – reposted:

From our first person point of view, what is happening is always in the present time.
What we think and feel about the future; the past; or somewhere else is actually taken place in real time where we are.

I am not saying that nothing is happening elsewhere other than where i am.

Its the here/now lenses that i perceive the future; past; and far away that is happening in the here and now.

Our thinking mind allows us to reevaluate the past; anticipate the future ;make rational judgments on whats happening elsewhere.

This all fine and healthy. along as we realize that all are feelings are of the moment towards the formulated thoughts in our heads of the past, future and elsewhere.
If we forget this realization we can fill are lives with unnecessary, guilt, inhibition, angst and arrogance.

Zen meditation brings me to real time sensing. Simplifying. I can allow my self to let go of the unnecessary baggage and clutter of my cognitions. I learn through living, by experience . with full body in the here and now.

previously posted Pennsylvania Echoes:here and now

A definition of being (or Zen true self) includes the present action (including doing and cognating) of a subject (eg. a person or organism). I am walking… I am remembering… I am talking…, I am anticipating…
The “Here and Now” is the  circumstance. It is that meeting place joining being to the always changing world.