Mindful Deep Breathing

Goddess Dr. ME’s MINDFUL DEEP BREATHINGTM Created by Myrna-Elois Davis Washington #Philautiology School of Higher Learning Where Knowledge is Power and Learning is a SuperPower with Infinite Possibilities and Infinite Combinations https://www.philautiologyschoolofhigherlearning.com/ https://rockies.academia.edu/MyrnaWashington/Teaching-Documents Philautiology is “the Art and Science of Self-Love as Self-Care.” It is derived from the Greek word for Self-Love, Philautia, and was coined and placed into the dictionaries by Myrna-Elois Davis Washington (Goddess Dr. ME) in 2018, intended as a field of study and practice to be included in learning platforms and curriculums everywhere as a vehicle for developing the emotional intelligence so sorely needed not only in Corporate America, but also in our religious institutions, schools, and everyplace in the world. This course is designed to arm you with the information and skills you will need to conduct a basic course in #Philautiology’s Mindful Deep BreathingTM 1:11. In this basic course, you’ll learn Over 14 exercises based in Hatha, Pranayama, Kundalini, and Nada Yoga; Mula Bandha, Zhan Zhaung, Mindful Breathing for Covid-19, Mudra Magic, and My Body of LightTM Meditation. Since I have learned there is truly “Nothing New Under the Sun,” this course is based on ancient, evidence-based, solution-focused disciplines that have already provided thousands of years of anecdotal evidence to millions of people because they work!!! Hence, none of the material used in the building of this comprehensive practice are mine. What is original, however, is how and why I have combined these practices in my own healing and self-healing practice. Also, because I am a Resource Entity and an advocate for online education and distance learning, I will refer you to online resources and infographics to conduct your own research at every given opportunity. That way, you will learn how to use your computer to conduct scholarly and academic searches on your own. One of the best and most effective ways to ensure positive outcomes for any practice or endeavor is to understand and make sure your patients or clients understand its benefits. Mindful Deep BreathingTM (MDB) delivers abundant benefits because practitioners and followers will benefit from practicing both meditation and yoga. When you are building your practice or class, it is very helpful to explain to prospective clients how they will benefit from practicing Mindful Deep BreathingTM. Below are several infographics explaining its myriad spiritual and physical health benefits: Giovanni (2019). 76 Benefits of Meditation and Mindfulness (Scientific Research). Retrieved from https://liveanddare.com/benefits-of-meditation/ Less Depression Anxiety % 65 %75 % 30 More Well-being Emotional Well-being Lessens worry, anxiety & impulsivity Lessens stress, fear, loneliness & depression Enhances self-esteem & self-acceptacnce Improves resilience against pain & adversity Increases optimism, relaxation & awareness Helps prevent emotional eating & smoking Helps develop positive social connections Improves your mood & emotional intelligence Super Mind Increases mental strength & focus Increases memory retention & recall Better cognitive skills & creative thinking Better decision making & problem solving Better information processing Helps ignore distractions Helps manage ADHD Healthier Body Improves immune system & energy level Improves breathing & heart rates Reduces blood pressure More longevity Lessens heart & brain problems Lessens inflammatory disorders & asthma Lessens premenstrual & menopausal syndrome Helps prevent Arthritis, Fibromyalgia & HIV How Do We Practice Mindful Deep Breathing? There are many positions in which to practice MDBTM.. For the most part, they mirror the positions used in traditional prayer What is the “Breath of Fire!” How and Why do we Practice it? From the teachings of Yogi Bhajan of Spirit Rising Yoga (2019; https://www.spiritrisingyoga.org/kundalini-info/breath-of-fire): Breath of Fire is one of the foundational breath techniques used in the practice of Kundalini Yoga. It accompanies many postures, and has numerous beneficial effects. It is important to master this breath so that it is done accurately and becomes automatic. Practicing Breath of Fire: Breath of Fire is rapid, rhythmic, and continuous. It is equal on the inhale and the exhale, with no pause between them. (Approximately 2-3 cycles per second.) It is always practiced through the nostrils with mouth closed, unless stated otherwise. Breath of Fire is powered from the navel point, solar plexus. To exhale, the air is expelled through the nose, by pressing the navel point and solar plexus back and up toward the spine. The upper abdominal muscles also pull in and up. This feels automatic if you contract the diaphragm rapidly. To inhale, the upper abdominal muscles relax, the diaphragm extends down, flattening as the ribs expand and the breath seems to come in as part of relaxation rather than through effort. The chest stays relaxed and slightly lifted throughout the breathing cycle. When done correctly, there should be no rigidity of hands, feet, face, lips, throat or abdomen. Begin practicing Breath of Fire for a duration of 1-3 minutes. Some people find it easy to do Breath of Fire for a full 10 minutes right away. Others find that the breath creates an initial dizziness or giddiness. If this happens, take a break. Some tingling, traveling sensations, and lightheadedness are completely normal as your body adjusts to the new breath and new stimulation of the nerves. Concentrating at the brow point may help relieve these sensations. Sometimes these symptoms are the result of toxins and other chemicals released by the breath technique. The symptoms may be relieved by drinking lots of water and changing to a light diet. Breath of Fire is not hyperventilation, nor is it Bellows Breath (see below). There are some restrictions for doing Breath of Fire: While pregnant and menstruating, substitute Long Deep Breathing. If you feel dizzy when practicing Breath of Fire, you should stop and substitute normal breathing. If you suffer from vertigo, you should use caution in practicing this breathing exercise. Be aware when practicing Breath of Fire if you have certain health conditions. Although unlikely, BoF may aggravate some health issues such as hypertension, heart disease or suffer from stroke or seizure disorders. Please note BoF may also help. Use caution if you have acid or heat related gastric issues such as ulcers. Common errors in practicing Breath of Fire: There are three common problems to watch for when practicing or teaching beginners: Paradoxical breathing. Many people learn to breathe backwards: they inhale by pulling the belly in, thus making the space for the breath less rather than more. This is called Paradoxical Breathing. People who are often anxious or smoke frequently tend to have this pattern. It can be easily changed by placing a hand on the chest and one on the belly and doing Breath of Fire slowly with total awareness. (Note: Shiva Singh calls this “Fear Breath”. Somewhere some time we were terrified and we sucked in our belly armoring the navel and stiffening the spine, thus Paradoxical Breath became our normal breathing pattern.) Trying to breathe by an exaggerated pumping of the belly. Breath of Fire is not the deep bellows cleansing breath that pumps the stomach with complete exhales and inhales. Breath of Fire comes from higher up near the solar plexus. A loss of attention to the balanced ratio of the inhale and exhale. One way to get this right is to do it wrong first. Try to inhale much more than you exhale with each breath cycle at 1-2 times per second. Within 30 seconds you can sense the over-stimulated jumpiness and imbalance of the breathing. Then switch to a much greater exhale than an inhale at the same pace. Almost immediately you will sense a loss of strength, lethargy, distraction, or depression. Now make the breath exactly equal on the inhale and exhale. Listen to the sound of the breath and create a steady rhythm. Benefits of Breath of Fire: Releases toxins and deposits from the lungs, mucous linings, blood vessels, and other cells. Expands the lung capacity and increases vital strength. Strengthens the nervous system to resist stress. Repairs the balance between the sympathetic and parasympathetic nervous systems. Strengthens the navel chakra. Increases physical endurance and prepares you to act effectively. Adjusts the subtle psycho-electromagnetic field of the aura so that the blood becomes energized. Reduces addictive impulses for drugs, smoking, and bad foods. Increases oxygen delivery to the brain, facilitating a focused, intelligent, and neutral state of mind. Boosts the immune system and may help prevent many diseases. Promotes synchronization of the biorhythms of the body’s systems. Yoga Practitioner, Tejal Patel of DoYouYoga (https://www.doyou.com/10-ways-breath-of-fire-can-take-you-higher/) also cites the following ten benefits of Breath of Fire: 5-15 minutes will purify your blood and release deposits from the lungs. Breathe deeply because you know who HATES oxygen? Cancer cells! BOF is a breath that burns away disease and karma. Goodbye bad health and hello clarity of spirit and soul. It stimulates the solar plexus to generate heat and release natural energy throughout the body. Who needs coffee as a mid-day pick me up? I’ll take BOF and it’s FREE! It strengthens the magnetic field of the body, aka physical aura, to give you greater protection against negative forces. No more absorbing the negative imprints others throw your way. You act from your inner power. Helps you quickly regain control in a stressful situation by getting you out of your ego and reconnecting to your higher self. Another stress relief tool? How can one ever have enough! Synchronizes your entire system under one rhythm, thus promoting greater internal harmony and health. AKA you get your mind, body and spirit in sync. Can help overcome addictions and cleanse you of the bad effects of smoking, drugs, sugar, alcohol and caffeine. Start substituting feelings of cravings with Breath of Fire and start unblocking negative habits. When done powerfully, the pulsating of the diaphragm massages the internal organs, thus improving the digestive system! It’s a natural Metamucil! Increases physical endurance when needed in exercise situations. Use in conjunction with exercise and you will be a whole package athlete. Strengthens and balances your nervous system. In this stressful world, calm nerves are a must! How Do We Practice Breath of Fire in Mindful Deep BreathingTM? Standing in the default Zhan Zhuang position or in a sitting or kneeling prayer position, with spine neutrally-aligned, arms relaxed and hands comfortably at the sides with open palm mudra and eyes open or closed, start by breathing through your nose, pushing out against the belly button on the inhalation and pulling the belly button back into the base of the spine on the exhalation. Breath of Fire is powered from the navel point (solar plexus) and, while the diaphragm employs “belly breathing” to pump the navel in and out with each inhalation and exhalation, the emphasis is on pushing and pulling the navel point, respectively, rather than expanding and deflating the lungs or contracting and releasing the diaphragm. Once you understand the movements of the navel point during breathing, however, open the mouth slightly (tongue resting behind upper teeth) and pant like a dog to understand the breathing pattern. Once you have that rhythm, close your mouth and breathe through your nostrils only. Quicken the pace of the inhalation and exhalation, keeping them equal with no pause between them, until you reach the rate of about 2-3 breath cycles per second. Begin practicing for 20 reps initially and gradually build up to 111 breaths in 1 minute Besides that being a magical angel number, it’s also an exact one-minute warm-up. Although 1-3 minute sessions are recommended for practice with other forms of Yoga, all we need to warm our core for MDB is 1 minute. When done correctly, you will feel a warming all over your body, but especially in the heart chakra, your chest and shoulders will remain relaxed and parallel to the floor, and your hands, feet, shoulders, face and abdomen will also be relaxed. What is Zhan Zhaung? Why is it the Default Position for Mindful Deep BreathingTM? What are the benefits? Zhan Zhuang is a simple yet powerful exercise to enhance energy, mental clarity, and internal strength. It is an excellent standing meditation for improving productivity and bringing more aliveness to all activities.. Zhàn Zhuāng, literally: 'standing like a post', is a training method often practiced by students of a number of Ancient Eastern disciplines and Chinese martial arts, including Yiquan, Xing Yi Quan, Bagua Zhang and Taiji Quan. Zhan Zhuang predates Yoga, Qi gong, and Tai Chi and is sometimes translated as “Standing-on-stake,” “Standing Qigong,” “Standing Like a Tree,” “Post-standing,” “Pile-standing,” or “Pylon Standing.” It is the default position for Mindful Deep BreathingTM in that it cultivates boundless energy and initiates and maintains the proper posture and spine alignment during execution of the practice The Practice of Zhan Zhuang The actual practice of Zhan Zhuang is so simple it’s easy to discount its value. You stand still. That’s it! But to stand still, you must first stand correctly, in the proper body alignment. The body is a natural cylinder. Most animal species have a cylinder too. Other animal’s cylinders are horizontal, supported by four limbs. It’s very stable. Our cylinder is upright. This upright posture frees our forelimbs for grasping and manipulating nature. But it’s more challenging to balance a vertical cylinder on two legs than it is to balance a horizontal cylinder on four. Zhan Zhuang practice makes systematic improvements in our ability to maintain proper equilibrium. Gravity is always exerting a downward force on our erect posture. With improper alignment, the muscles in our body are in a constant juggling act in an attempt to maintain equilibrium. This results in a constant drain on our energy. With proper alignment, the skeleton structure creates a natural vessel for us to maintain and cultivate a reservoir of energy that circulates around the body’s meridians. The goal of this practice is to hold your body in a relaxed, extended, and open position. Your mind will be empty, active, and alert. Although you may feel like it takes work to achieve the correct posture, you want to use minimal effort when maintaining this posture. But this relaxation comes after you’ve learned how to maintain the correct alignments. Basic Standing Meditation Posture Guidelines Be patient as you learn the correct posture and alignment. Go over each detail carefully. It is helpful to remind yourself that you don’t need to “get it right” at first. That idea will only create internal tension, which will inhibit the benefits of this practice. 1) Stand with feet pointed straight ahead, parallel to each other, directly under hips, and firmly on the ground at shoulder width. 2) Extend upward from the crown of your head into the sky. You want your head to feel like it’s floating above your neck, effortlessly suspended above your spine. 3) Bend your knees, tilt your pelvis forward, and allow your hips to slightly sink down as if you were sitting at the edge of a high barstool. This will straighten the spine in the lower back and reduce the curvature of the spine to open the flow of energy. 4) Keep your knees slightly bent at all times. Your knees should never be “locked” (too straight) and should never go beyond your toes (too bent). 5) Relax your shoulders and lift the neck up and out of the clavicle, imagining the area formed by the chin and two shoulders looking like a coat hanger or triangle 6) Let your arms rest comfortably at your sides. Imagine a small pea-sized ball under each armpit to create a small space. Zhan Zhuang has 200 postures with different arm and leg positions, but we will only be using the basic position as our default posture in MDB. Remember to keep your hands and arms relaxed and loose, as they hang to your sides. 7) Let the palms of your hands naturally face toward your hips. Because of the small space under your armpits, your hands won’t touch your hips; instead, they will hang about two to three inches from your hips. 8) Keep your eyes slightly open with a soft gaze ahead of you. Keeping your eyes open can lead to distractions and closing them can lead to fatigue. A soft gaze with eyes almost closed provides the optimal conditions when you’re first learning this or any other meditation. 10) Place your tongue gently on your palate behind your top teeth. Your lips are slightly open and jaws relaxed. Try focusing on only one or two points of alignment at a time, adding more points of alignment when you’re ready. What is Mula Bandha? How do we Practice Mula Bandha? Mula bandha is one of the three bandhas that direct the flow of prana (life energy). The term comes from the Sanskrit mula, meaning “root” or “base,” and bandha, meaning “lock.” The mula bandha is located between the sphincter and pelvic floor muscles. To engage the mula bandha, the pelvic floor is contracted and lifted toward the spine. Engaging the mula bandha keeps prana flowing up through the body, rather than out of it. Mula bandha is typically engaged during pranayama, but can also be applied effectively in other yoga practices and meditations, including Tantric Breathing, Tantric Dance, Kundalini Yoga, and ChakraSoul Danz-Xrcize TherapyTM. According to Yogapedia (https://www.yogapedia.com/definition/5135/mula-bandha): Mula refers to the base of the torso and it is related to the muladhara, or root chakra. Energizing this chakra is believed to ground the individual, providing the inner stability necessary for personal growth. The purpose of the mula bandha is to prevent energy from flowing out of the body, directing it instead through the spine and the chakras. Other benefits of engaging the mula bandha include: Energizes the body and increases vitality. Builds core strength. Protects the muscles of the lower back, making asanas safer. Improves mental clarity and concentration. It is also believed that practicing Mula Bandha can regulate menopausal and menstrual cycles, strengthen pelvic floor, relieve incontinence, strengthen gut-brain axis, enhance libido, lower respiration and heart rates, decrease depressive and anxiety symptoms, restore hormonal balance, enhance core strength, relieve constipation, reduce hypertension, and improve digestion. The other two bandhas are the uddiyana bandha (stomach lock) and the jalandhara bandha (throat or chin lock). What are Mudras? What’s so magical about Them? How and Why do we use Mudras, Yoga, and Body of Light Meditation to Warm down, Stretch, and Relax? Mudras are powerful hand gestures we use during the practice of Mindful Deep BreathingTM to channel and direct the flow of energy in, through, around, and from the body. While there are at least a hundred mudras, we only use the following eight mudras in our beginning practice. This mudra is used for mental clarity. You perform this gesture when you need to understand intuitive messages from your subconscious (i.e., dreams or meditations that puzzle you). One of the most powerful benefits of this mudra can be found in the improvement of communication, such as improving internal and external dialogue. Method: This mudra is performed by touching your thumb to your pinky finger, while holding your other three fingers straight. Elements: Space + Earth Vayu Mudra The Vayu mudra is good for diseases related to air imbalances, such as gas-related pain, flatulence, joint pain, bloating, and abdominal discomfort. This mudra helps regulate Vata related issues, both mental and physical, relieving them by bringing your air element back into its proper flow. Method: At first glance, this mudra may seem very similar to the Gyan mudra. The difference is the Vayu has you connect the thumb to the knuckle or hump of the index finger, as opposed to the fingertip in Gyan. Press down on the index finger to your level of comfort; this gesture is intended to relax not strain the joint. For optimal results, do your Mindful Deep Breathing while holding this mudra. What is the Format for practicing and instructing Mindful Deep BreathingTM Cleanse Space using your favorite cleansing tool (I use Sage, Music, Scented Candles, Incense, Singing Bowls, etc.) Start by introducing yourself to the class: “Good Afternoon, Beautiful Souls. My name is _________________ and this is a __________________ (length of class: “thirty-minute,” for example) class. Please make sure you have your physician’s permission to participate in this class and if you feel light-headed, dizzy, or nauseous, please stop and rest to restore normal breathing before resuming.” Instruct for: 1) Zhan Zhaung default position: Feet directly under hips with toes pointed straight ahead, knees bent, shoulders relaxed with eight shoulder rolls and stabilized toward back, with neck lifted up and out of clavicle, so that area resembles a coat hanger or triangle. Knees are always soft in Mindful Deep BreathingTM and the knees are not locked when leg is straightened; OR 2) Sitting Positions: Shins perpendicular to thighs, Thighs perpendicular to torso, Spine neutrally-aligned, with vertebrae straight up and down, Shoulders down and around behind (perform 8 shoulder rolls, leaving shoulders in posterior, and instructing the “coat hanger” imagery for shoulder girdle), and neck “nice and long, lifted up and out of the clavicle”; OR 3) Any of the other three prayer positions, keeping in mind, the spine must always be neutrally-aligned. Engage Mula Bandha by pulling up on muscles in pelvic floor (the ones used to control the flow of urine when you’re urinating) and holding. Periodically, remind yourself and clients or students that Mula Bandha is ALWAYS engaged. Of note: Mula Bandha is the same movement as Western Medicine’s Kegel. Warm-up with Breath of Fire 111 (111 cycles performed in 1 minute) Perform no more than four of the exercises presented above. Warm down and Relax with Goddess Dr. ME’s Body of Light MeditationTM,(Pictured below), Zhan Zhaung, Mula Bandha and Mudra Magic: 1) Inhale for a count of 6 and Focus on the Heart Center. Imagine a brilliant White or Pink Light over your entire chest area; 2) Hold for a count of 12 as you focus on connecting the light at the heart center with the brilliant star chakra, located about ten inches above the head; 3) Exhale for a count of 8 as you see that light come down over you, enveloping you like a brilliant, mirror-white egg; 4) Hold for a count of 12 as you focus on that energy surrounding and protecting you. Release and move to the next chakra. 1) Inhale for a count of 6 and Focus on the Throat Chakra. Imagine a brilliant Blue Light over your entire throat area; 2) Hold for a count of 12 as you focus on connecting the light at the throat chakra with the brilliant star chakra, located about ten inches above the head; 3) Exhale for a count of 8 as you see that light come down over you, enveloping you like a brilliant, blue egg; 4) Hold for a count of 12 as you focus on that energy surrounding and protecting you. Release and move to the next chakra. Inhale for a count of 6 and Focus on the Third Eye Chakra. Imagine a brilliant Indigo or White Light in the center of your forehead; 2) Hold for a count of 12 as you focus on connecting the light at the third eye chakra with the brilliant star chakra, located about ten inches above the head; 3) Exhale for a count of 8 as you see that light come down over you, enveloping you like a brilliant, white or indigo egg; 4) Hold for a count of 12 as you focus on that energy surrounding and protecting you. Release and recite the following Prayer, adding mudras, if you want: The White Light of Divine Protection surrounds me now, sealing all negative thoughts and energies. Only Good can penetrate this wondrous light and I will accept my Good always, for I am a Child of God and Doors are opening for me. Teach me to feel that I am enveloped always in the aureole of thine all-protective Omnipresence; In Birth, in Sorrow, in Joy, in Activities, in Trials, In Death, and in Final Emancipation. I AM attracting and drawing the people, places, and things that are necessary for me to achieve my goals in this lifetime. I love you, Lord, with all my heart and soul and might. I call upon the Power of the Presence of your Light. I love you, Lord, with all my heart and soul and might. I AM the Power of the Presence of your Light. I AM a Light Body and there is no darkness in me at all. I AM a Body of Light and there is no darkness in me at all. Amen. Ase’ Ase’ And So it Is. Thank You. Thank You. Thank You. Mindful Deep Breathing 28