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the practice for this week

the practice for this week. 6th week’s exercise :. Both arms are heavy and warm Both legs are heavy and warm The pulse is steady and calm Breath breathes me Belly warm and radiates warmth Neck and shoulders are heavy I am at peace.

stacy-holmes
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the practice for this week

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  1. the practice for this week 6th week’s exercise: Both arms are heavy and warm Both legs are heavy and warm The pulse is steady and calm Breath breathes me Belly warm and radiates warmth Neck and shoulders are heavy I am at peace every day:practise each of the belly exercises - relaxation & awareness - at least once daily. Also possibly 30 to 40 times daily use the reminder dot exercise! Each of these mini-exercises is often more a re-centering than a deep relaxation.

  2. developing skills in application formal practice developing a trigger phrase/focus first “differential” practice second “differential” practice the reminder dots are to encourage us to re-centre just as much as to calm the reminder dot exercise stressful real life situations

  3. attention, focus & time pleasant emotional tone reminiscence (bf) fantasy/creativity (bf) mindfulness (bf) happy memory (nf) problem solving (nf) flow (nf) past present future fight or flight (nf) trauma memories (nf) anticipatory anxiety (nf) freeze (bf) rumination (bf) worry (bf) unpleasant emotional tone bf = broad attentional focus nf = narrow attentional focus

  4. 12 breath “coming to our senses” try practising too with the eyes open and/or standing • 1st section: repeat silently, linking with in & out breath – “observing … “ ; “hearing … “; “sensing … “ • 2nd section: repeat silently, linking with in & out breath – “arms – heavy & warm”; “legs – heavy & warm”; “pulse steady – calm”; “breath – breathes me”; “belly warm – radiates warmth”; “neck & shoulders – heavy” • 3rd section: as in the first section, using the breath & once again coming to our senses in the present moment – “sensing … “; “hearing … “; “observing … “

  5. “coming to our senses” a mindfulness/focus exercise for walking & ‘travelling’ 1.) observing ... , observing ... , observing ... 2.) sensing ... , sensing ... , sensing ... 3.) hearing ... , hearing ... , hearing ... ... and keep re-cycling through this sequence in ‘beautiful’ vision-rich environments, maybe use the ‘observing’ focus every second option voir to see Il s'agit de voir Tellement plus clair, De faire avec les choses Comme la lumière It’s a question of seeing so much clearer of doing to things what light does to them Eugene Guillevic Selected Poems translated by Denise Levertov

  6. intentions for this coming week • time for personal reflection and writing • autogenics – the belly focus, reminder dots, walking & twelve breath exercises • exercise, diet, weight, alcohol, & sleep • worry & rumination & garden of eden • personal community chart & intentions

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