Introduction and summary for mindfulness based relaxation, hypnosis and meditation using breathing.
Mindfulness based relaxation, self hypnosis, and meditation can help anything using breathing as your base
Breathing is the key and doorway into this relaxation, self hypnosis and meditation- how to start using ABCDEF’s
A = become Aware of your breathing in the present moment,
B =breathe over and over, feel the flow of your breathing sensations, don’t think about the breathing, or change it, or try to control it, follow its lead, as you accept it, and allow each breath to come, allow it to be, without change or control, and allow it to go away,
C= concentrate exclusively on the breathing, over and over, and again and again, accepting it and allowing it, this leading to increasing mental and emotional calm, and body relaxation, until
D= you are distracted by something, don’t allow the distraction to become part of your self by giving into the distraction or by further thinking about it, thus retaining it, or run away or avoid the distraction by resisting it, or react to it emotionally because it is positive and you want more, or it is painful and you want less, just acknowledge it, what ever it is, and go right back to your exclusive focus on the breathing, with all of this mindfully
E= experience the breathing sensations by feeling and sensing not using thinking processes, using the
F’s= that is find the breath, follow its flow, by feelings the physical sensations, free of thinking, controlling, changing, judging based on emotions, comparing with past or future, or expecting anything special from the process, floating your awareness, on the breathing sensations.
In summary use RAIN [recognize, acknowledge with acceptance, investigate connections and emotional strength, and make it Not part of the self by the 3 R’s, not resisting, retraining or emotionally reacting.
Become centered, grounded and stable by becoming aware of your breathing, to develop calm and connectedness, with your mind, feelings and body. Then through that greater connectedness with others and the rest of the world.
We suffer more than we should and could be happier because we walk around on auto pilot, being unaware of lack of connectedness to ourselves, others and the rest of reality. We avoid negatives that are better faced, and we over indulge in what we believe is good, while ignoring that which is less stimulating and boring. Often the boring and less stimulating hold the key to greater happiness, if only we could become aware of it and stay aware.
Center yourself in the present moment, ground yourself in becoming aware of your breathing, by experiencing it over and over, accepting it for what it is, allowing it to come, letting it be, and then letting it go. Stabilize yourself in this process by following the three r’s, not emotionally reacting, not resisting, and not retaining by thinking, or changing, or controlling the breathing process.
Follow the 6 F’s, find the breath, follow it, free of thinking processes of emotional reactions, change, control, expectations, comparing with past and future, just allow, and accept, let the breath come, let it be, let it go, over and over, again and again, feel the physical sensations, float your awareness on these sensations, like dancing follow the breathings lead, follow the flow, of breathing.
Breathe from the belly, like a baby, slowly and deeply, emphasize the breathing out the exhalation more than the inhalation or the in breath, imagine the lungs are like a sponge filled with water, squeeze out the air, squeeze it dry, and then allow the air to flow in passively, in a relaxed manner.