Synergy of Practice

The cornerstone of any stress management program is regular practice. However, we need to heighten our awareness first. Concomitant with this exercise are the eight tasks. Each new task is reflected upon as observations, experiences and questions are  noted on the way.

Practice.

It is often easier to practice the exercise in a quiet place; however, this is not always possible. So we just have to practice bringing the attention back more frequently than would otherwise be the case. It is recommended that the exercise be practiced for at least five minutes twice daily (before breakfast and dinner are good times) and at other times during the day if needed. These other times could be only for a minute each, or even a few seconds, just to help break the build-up of tension throughout the day.

The Position.

Sit in an upright, balanced and relaxed position with the back and neck straight and held without any tension and with the hands resting on the lap. If the position is too comfortable it will become an exercise in going to sleep, not ‘waking up’; if the body is uncomfortable or unbalanced this too will have a distracting effect on the mind. Let the eyes gently close and begin the exercise.

The technique.

The practice is very simple; in short it is a matter of resting the attention with something and being uninterested in everything else. Become aware of your presence in the room, here and now, letting thoughts of past and future pass. Take four or five deep breaths and slowly let them out and with the out breath let any muscle tension fall away. Let the body feel its full weight and fall still. Then let the breathing fall into its own natural rhythm, gentle without interference.

The Breathing.

Observe and feel the breath. Rest the attention where the air enters and leaves the body. Maintain this for a few minutes. Distracting thoughts may arise, like images on a movie screen, or a train of thought carrying the attention away with it. There is no need to try and stop these thoughts, because this will just serve to make them worse. Observe and let them pass by allowing the attention to return.

The Listening.

Now for a few minutes, listen to all the sounds around you. Let them come and go. Listen as far out as you can, letting thoughts and feelings pass as they arise. At the completion of this phase take a deep breath in and out, gently open the eyes, and when ready move onto the activities which await you.

Good luck and keep practicing.

If you have any queries or you would like to book into a personal- or group-based meditation and lifestyle stress management program, please contact Dr. Robert Kaldawi directly on 0412399876 or write to us through the contact page.