YOUR BREATHING IS YOUR GREATEST FRIEND

There is a saying---some say it is a Buddhist proverb---that states, ‘Your breathing is your greatest friend. Return to it in all your troubles and you will find comfort and guidance.’ How true that is.

What happens when you are stressed? Well, a number of things. Among them, your heart rate increases, and so does your breathing which ordinarily becomes more shallow as well.

Here is something the Eastern masters have taught for centuries that can help you to deal effectively with stress. At the first sign of your becoming stressed, become aware of your breathing. Do not attempt to change it. Do not attempt to slow it down or deepen it. Just be aware of your breathing where your breath is most prominently felt (eg nostril, mouth, throat). Be aware of the warmth or slowness of your breath. Be aware of its rate and frequency. Be awareness of its shallowness. Again, do not attempt to change any of these things. Simply be aware, and stay aware, of your breathing for 5, 10 or 15 minutes---that is, for as long as it takes for your breathing to slow down as well as deepen.

That’s right. Stay aware of your breathing until it slows down and deepens of its own accord. It’s amazing---well, it’s not so amazing really---that your awareness of your breathing will result in your breathing slowing down and deepening. Some readers may find this idea counter-intuitive, but it’s not. Awareness is non-resistance. Awareness is non-judgmental self-observation. Awareness is letting be …. and letting go. And awareness effects positive changes in your body and mind.

Listen to these words of wisdom from the Vietnamese Zen Buddhist master Thich Nhat Hanh (pictured):

'Each time we find ourselves dispersed and find it difficult to gain control of ourselves by different means, the method of watching the breath should always be used.'

Now, if at any point in time during your awareness of your breathing you become mentally or emotionally distracted by some troubling thought, feeling, idea, memory or sensation, gently---note that word ‘gently’---bring your awareness back to your breathing.

One more thing. Don’t forget to breathe. Some people, when they become consciously aware of their breathing, forget to breathe. Watch that. It is self-correcting---a good thing it is---but it’s still better to avoid it.

Yes, conscious awareness of your breathing will bring you relaxation and comfort. Try it.

THE 'MAGIC' OF MISDIRECTION IN MINDFULNESS

When I was a kid, and for many years thereafter, I was interested in magic ... conjuring, that is. I was never really any good at it, but I was for a time a member of The International Brotherhood of Magicians and the honorary legal officer of its Sydney Australia ring.

The man whose photograph appears opposite as well as at the very bottom of this post – Canadian magician Joe Stuthard (the 'Canadian Funatic' or 'Mr Svengali') – who was long resident in Australia, but who toured the world with his magic act, was a wonderful man and a great pitchman. I would watch him perform close-up magic for hours on end.

By the time I first saw Joe perform in Sydney, Australia---he was demonstarting the Svengali Deck at the time---he had been working with that deck of cards for some 40 years and was a master exponent of that particular deck. I also recall him producing candy from the nose of a kid, but in his heyday he had toured the world with a large stage variety act.

Joe Stuthard was also a prolific inventor of magic tricks which he sold in department and variety stores as well as being the author of several books on conjuring. By the time he settled in Australia around 1960 he had made more than 30 television appearances [see here and here]---as a magician---in the United Kingdom alone, and my research has revealed that he also appeared at least twice on an early (for Australia, that is---1961), quite classy Australian television variety show called Revue '61 which was compered by Digby Wolfe. (Merlini [Robert Robbins] was the first magician to appear on TV in Australia, in 1957, when the new medium was in its infancy.)

Joe Stuthard, who with fellow magician Harry Baron cofounded The Kaymar Magic Company, was without doubt the best card magician I have ever seen, and he was a dexterous master of misdirection ... that is, when the attention of the audience is focused on one thing in order to distract its attention from another. Misdirection is the psychological aspect or component of the physical act of deception.

Mindfulness meditation involves a misdirection ... of sorts. (Note: There are types of misdirection that are to be avoided. Belief systems, for example. They distort reality and are in the nature of a delusion.)

Misdirection is based on two laws, one physical and the other metaphysical, so to speak.

The physical law is as follows---the human mind can concentrate on only one thing at a time. The metaphysical law is the so-called 'law of indirectness', namely, that when trying to put something out of the mind, do so indirectly as opposed to directly. There is less opposition---resistance---that way.

Now, this is what I have in mind ... ... ...

You just concentrate on breathing in ... and breathing out ... focusing one’s attention on a spot where the air comes in and goes out (eg nostrils) ... taking that as the subject of awareness ... and returning, as mindfully as possible, attention to observing the breathing pattern whenever there are any 'distractions' (eg scattered thoughts), which are to be simply acknowledged before one lets them go gently.

Call it misdirection, if you like. It is a means of distraction ... to avoid and prevent distractedness.

Now, this is important. Never---I repeat, never---become 'attached' to your breathing ... or any other thing for that matter.

You may well ask, 'Why focus on one’s breath?' Well, breathing is natural, which is why there is less of a likelihood of one becoming attached to that form of misdirection.

That is why mindfulness meditation, in my view, is many times better than other forms of meditation where contemplative attention is directed to mental or physical constructs (eg mantras, sacred words, Buddha images, candles, etc). Attachment, in my experience, is much more likely to occur in connection with the latter ... because they are more artificial.

Happy misdirectioning!

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MINDFULNESS AS THE SUSPENSION OF BOTH DISBELIEF AND BELIEF

MINDFULNESS AND OBSESSIONAL THOUGHTS

Mindfulness is simply the presence of a calm, alert, steady, deliberate but choiceless (that is, accepting, non-judgmental and imperturbable) awareness of, and bare but curious attention to, the action of the present moment ... one’s body, body functions and sensations, the content of one’s consciousness (thoughts, feelings, images, memories, etc) and consciousness itself. Mindfulness is training in self-culture, self-improvement and self-help.

Most, if not all, kinds of meditation can be relaxing, but relaxation, in itself, is not a solution for negative psychological states of mind including obsessional thinking. Most kinds of meditation are designed to take you away from the present moment. This is nothing more than temporary escapism, distraction and diversion, affording, at best, only temporary relief from the signs and symptoms of obsessional thinking.

Mindfulness takes meditation, in its most simple and natural form, and applies it to one’s whole life. The regular practice of Mindfulness ... the practice of paying attention in the present ... is the most effective kind of meditation for dealing with the signs and symptoms of obsessional thinking. Here’s why ...

1.      Obsessional thoughts (ruminations) tend to arise when we are not fully grounded in the present moment, more particularly, when we obsess, often incessantly, about some person, place, thing or situation from the past to which we are still psychologically “attached” in an unhealthy and upsetting way.

2.      Mindfulness is simply the presence - note that word, presence - of the choiceless awareness of, and the paying of bare but curious attention to, the action of what is present in the moment, and to whatever arises in the present moment ... from moment to moment ... both inside and outside of us. Mindfulness "occurs" when we remember to be, and stay, in the present moment, and remember, purposefully and receptively, and non-judgmentally, that which is present. This takes much practice, so please be kind, nonjudgmental and patient with yourself at all times.

3.      Thoughts, feelings and sensations - positive or negative - only have the power we choose to give them. In and of themselves, they have no independent reality. They are simply “mental movies”. Watch them come and go. Even the most obsessional, intrusive and seemingly incessant of thoughts are still just passing entities ... all part of a seemingly endless stream of consciousness. Simply note them, with detachment. Don’t hold on to them. Don’t resist them. In the words of Professor William James (pictured below) of Harvard University, “The essence of genius is to know what to overlook” ... that is, pass by, “skip”.

4.      Remember that you, the person that you are, are not your thoughts. Thoughts come and go. Some come back more frequently than others, but you need not feel overwhelmed. Take heart. You can de-sensitize yourself to unwelcome thoughts. You can become immune to the adverse effects of your thinking. You need not be victimized by your own thinking.

5.      The regular practice of Mindfulness Meditation teaches us that we think “thoughts”, not “reality”. Your thoughts are only thoughts. They are a manifestation of consciousness. In and of themselves, they have no reality, and have no power to hurt you. The only way a thought, or a series of thoughts, can harm you is if you give them significance. If you don’t, they have no power to hurt you at all. Simply note what the body is experiencing ... thinking thoughts. Note any tension or stress in the body in the present moment. Accept that ... deliberately keeping the mind at the level of bare attention. Remain calm, steady, stable, engaged, focused ... and yet at the same time detached.

6.      With regular Mindfulness practice, you can decide to let your thoughts be, to not react to anxiety or tension, and to focus on what is happening in the present moment. Is this possible? Yes, it is ... with acceptance and understanding, not reaction and fear.

7.      Unlike most kinds of meditation, Mindfulness Meditation is not about stopping the mind or stopping thoughts. Mindfulness and Mindfulness Meditation is about allowing thoughts to be present but not letting them run you. Intrusive thoughts are not the problem ... only habitual thinking. Remember, the thoughts and feelings about yourselves or others are not you. You have a choice ... you can choose to identify with your thoughts and feelings (especially the negative and self-destructive ones) or you can simply observe them.

8.      The practice of Mindfulness is based, at least in part, on the psychological and metaphysical “law of non-resistance” (also known as the “law of indirectness”). Remember this important truth ... “Whatever we resist, persists.” Never try to dispel directly a troublesome thought, feeling or sensation. Don’t resist it. Don’t fight against it. Don’t try to drive it out or away. Don’t dwell on it nor hang on to it. Don’t even think about it, let along analyse or evaluate it. Don’t “fuel” it in any way. Even Jesus is reported to have told his followers, "Resist not evil" (Mt 5:39). The American spiritual teacher Vernon Howard, whose writings and lectures have had a big impact on my life, said this: ''Resistance to the disturbance is the disturbance." Get the picture?

9.      As soon as a troublesome thought appears, become aware of it or the fact that you are thinking. If necessary, say to yourself, interiorly, “Thinking ... Thinking”. While you are aware of the fact that you are thinking, all thinking tends to stop.

10.    As soon as you notice your mind wandering off, gently refocus it in the present moment. Stay in the now. If your thoughts are not in the here and now, simply bring your attention back to the present moment, focusing, for example, on your in-breath and out-breath or the rise and fall of your abdomen.

11.    Watch, especially, when the mind enters “neutral” (eg during repetitive tasks). Keep your mind occupied by listening to inspirational tapes and music, and so forth. Be on the alert for “reinforcers” (eg mental fantasies, conversations, routines, past associations). Obsessional thoughts and fixations are maintained by reinforcement. Watch for “triggers”. If you remain ever vigilant, and mindful, the presence of your awareness in the present moment will result in the withdrawal of the reinforcement, and the obsessiveness will eventually lose its grip on you and stop.

12.    Mindfulness makes us more accepting of whatever is, for whatever is, is best! Why? Because that is what is, and as Krishnamurti said, “In the acknowledgement of what is there is the cessation of all conflict.”


Now, what does one do when obsessional thinking is, well, so obsessional as to be virtually incessant? The long-term solution is to undergo a total and complete psychological revolution ("mutation" or "transformation") that I've spoken and written about in other posts. In the short-term or interim, in order to deal with pressing exigencies, here is a very useful suggestion from Krishnamurti:

      "[I]n order to understand ourselves we must become aware and to study ourselves thought-feeling must slow itself down. If you become aware of your own thinking-feeling, you will perceive how rapid it is, one disconnected thought-feeling following another, wandering and distracted; and it is impossible to observe, examine such confusion. To bring order and so clarity, I [suggest] that every thought-feeling be written down. This whirling machinery must slow itself down to be observed, so writing every thought-feeling may be of help. As in a slow motion picture you are able to see every movement, so in slowing down the rapidity of the mind you are then able to observe every thought, trivial and important."

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

            IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

DIAPHRAGMATIC BREATHING

Effective meditation, not to mention day-to-day living, requires, among other things, a form of breathing which is both deep and even.

More specifically, proper breathing - whether for the 'purpose' of meditation or otherwise - involves using your diaphragm ... correctly. Indeed, the principal muscle of diaphragmatic (or deep abdominal) breathing is ... yes, you guessed it, the diaphragm.

The floor of the chest cavity which contains the lungs is made up of the diaphragm.

The diaphragm is a great, strong dome of flattish muscle located in the lower rib cage ... that is, at the base of the lungs, or, more exactly, at the bottom of the chest between the lungs and the stomach. The diaphragm separates the chest (or thoracic cavity) and the abdominal cavities. The former contains the heart and lungs; the latter, the digestive, reproductive and excretory organs.

The diaphragm, which is located  approximately at mid-chest (at least in its relaxed dome-shaped state), works like a pump. It has the capacity to move upwards and downwards ... and inwards and outwards ... thereby changing the volume of both the chest cavity and its passive occupants (the lungs). When you breathe with your diaphragm, air is drawn into the lower lung spaces.

Sadly, most people hardly use their diaphragm when breathing. They are shallow breathers. They utilise only a small part of their lung capacity. We all need to learn how to expand the diaphragm and so exercise---yes, exercise---the abdomen. 

Now, this is a bit complicated. There is 'low breathing,' where the lower diaphragm is expanded by using the abdominal muscles [more fully described below], 'middle breathing,' in which the ribs are fully expanded, and 'high breathing' in which the upper lobes of the lungs are filled with air such that you feel the act of breathing even under your collarbones. The 'best' form of breathing encompasses all three of these, but for the moment I wish to focus primarily on the first mentioned kind. In time you can work on developing and improving the other two.

Now, the diaphragm is the principal muscle used for exhaling. It rises as you exhale ... making the chest cavity shorter again.

Use your abdominal muscles in this way to control your breathing. During inhalation, the diaphragm contracts and flattens. That causes your upper abdominal muscles to relax and extend slightly. Your abdomen thus moves forward, and the lower 'floating' ribs flare or expand slightly outward to the side. However, the diaphragm itself is a muscle you can't see, so you have to focus on the muscles in front.

One way of doing that is as follows ... If somebody is about to hit you in the abdomen, what do you ordinarily do?

You tense your abdominal muscles ... that's what.

Do so now ... slightly tense your abdominal muscles.

At the same time, push your abdomen outwards as you breathe in.

The diaphragm descends ('lowers') and the ribs move upwards and outwards ... making the chest cavity longer and larger. Indeed, as the lungs expand, a partial vacuum is created, drawing air into the chest cavity.

The diaphragm and the intercostal muscles ...the muscles between the ribs ... should be used to take the in-breath to the middle and lower parts of the lungs.

When we exhale, the diaphragm - in an upward movement - relaxes and returns to its "normal" dome-shaped position. What happens here is the upper abdominal muscles contract, and air (in the form of carbon dioxide) is expelled - in fact, forced out - from the lungs.

Another thing. Most people are 'chest breathers.' In other words, they use only the top portion of their lungs. They don't fill up the bottom part. Chest breathing is a very 'shallow' and ordinarily haphazard and non-rhythmic form of breathing, with almost all the outward movement being confined to the upper chest. One of the results of chest breathing is that the lungs are never filled completely, so the body rarely, if ever, receives sufficient oxygen. That is not good.

Mouth breathers are invariably chest breathers, but chest breathers aren't confined to mouth breathers. When you breathe with your chest, the neck, shoulders and upper rib muscles are all 'engaged' as your chest 'elevates' toward your chin when breathing inwards. The result? Well, the result can be chronic neck and shoulder tension - and even pain. Worse, over time there can be postural changes, including a forward shift in the head and a rounding of the shoulders. More bad stuff.

When we breath, we should fill our entire lungs with air. It helps if you breathe through the nose - sorry, mouth breathers - making the out-breath longer than the in-breath. This will also assist with your posture. It also relaxes both the body and the mind. In addition, the regular up-and-down movement of the diaphragm massages the abdominal organs.

If we breathe correctly, we will use the bottom of our lungs as well as the top ... the same way we automatically breathe whilst asleep.

Be mindful, that is, ever alert and aware, of your breathing at all times. Notice, without judging, whether it is fast or slow, deep or shallow.

You will be amazed at the insight you can gain from just observing your breathing. Not only that, more fulsome breathing guarantees you a wholesome supply of oxygen to your system. That alone will improve your overall health, and will also quicken your perceptiveness and degree of awareness, focus and attention. All of those things are essential in mindfulness---and in everyday living.