In order to allow you time for this exercise using breathing techniques offered in the last newsletter.
Increasing one’s ability to receive, it is often necessary to align and/or center oneself. To align means being in contact with one’s soul to feel one’s path and remain on it. Joy is one of the signs of such an alignment.
Take the time for feeling, for sight, for a true hearing, for instinct, for taste about things, situations or people to guide you. At this particular moment you will be aligned. Dare to practice these exercises as much as you please.
Centering oneself means being in one’s centre. It’s like being placed in one’s middle‐point, the hara. Centering shows who you are in all humility. It enables you to make decisions and choose what course of action serenely. The inside ease is one of the means to be aware about your centering quality – all the more during stressful events.
Take 3 deep breaths focusing yourself on inhaling, then another 3 focusing on exhaling. Then do another 6 while trying to yawn as wide as possible to get body and mind to ease. After, look out for tensions in your body and place your exhaling at these spots until these tension spots lighten up.
If necessary, start the breathing exercises from the beginning again in order to bring full relaxation of your self. Lastly, feel in your chest where the warmth is and where your body’s energy lies. Make these two places correspond with your hands as if you were softly shifting an air bubble. You will then join your energy with warmth‐production in your belly. Feel this “bubble” moving. As much as you can, bring this “bubble” about 2 fingers under your navel and about 3 fingers inside your body. That is to say in your hara, to stabilize inner and outer energy.
You may play in mixing these exercises to reach an unconscious skill about centering and aligning. Whenever you wish to center yourself, you may also use the three‐breathings technique (ventral, costal and clavicular)
- Do 3 deep ventral breathings while centered on your hara. To achive this, first let your shoulders drop down just before exhaling ;
- Anchor yourself in the pelvis during final exhaling;
- Slightly let go the underbelly outwards. This doesn’t mean making a round belly but simply letting go the lower abdomen;
- Put some strength into the region just under the navel. To do this, the beginner trains to shove his fist in the belly under the umbilic and then take it away promptly. One should feel the great strength there.
To make the exercise easier, stand up, legs supple and spread at shoulder‐width, pelvis in retroverted position. Bring your shoulders in, in front of you, spread and cross your arms out and set your palms against one another (hands upside down). You ought to feel your arms resting upon your floating ribs. In this position, which constrains the entire chest and frees the belly, breathe while making sure that no part of the chest moves.
For the exercise to be rightly performed the person exercising will need to find a breathing method that musters the abdomen only: the person discovers his/her diaphragm breathing.
Now take in three deep costal breaths all the while centered on your ribs opened to the side and not by bulging your bosom. For that, remain standing and open your arms into a circle at sternum height.
Take time to empty your lungs then fill them in slow and deep by widening your ribs laterally.
Perform three clavicular breathings by alternately raising and lowering alternately the clavicles; this induces inhaling and exhaling in the top parts of the lungs. Such kind of breathing eases the upward move of air intake to the clavicles and participates in storing the maximum possible air inside the whole of the lungs.
Full breathing comprises these three kinds of breathings. It brings them all into one single, ample and rythmic motion.
Good pratice to you all.