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Sunday - another busy one

Sunday, June 16, 2013

I need a day to recover from the weekend! LOL

SparkCoach -

Daily Visualization

Today, visualize yourself in your favorite place in the world, whether it's your bedroom or a far-off country. Breathe deeply and take in all the positive energy from that place to carry with you today. How can you use some of that good energy to help you reach your goals?

Challenge: Take a Good Breather

Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take just 5 minutes today to focus on this simple breathing exercise. It can be done anywhere you need to relax or clear your head.

--Get Ready (1 minute): Make the room dark, or at least darker. Lie down flat on your back, or sit in a comfortable chair. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.

--Stage 1 (1 minute): Practice breathing in and out of your nose. Exhaling through the mouth is OK for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it: You shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.

--Stage 2 (90 seconds): Allow each breath to expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.

--Stage 3 (90 seconds): Feel the fresh air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale and symbolically take in "good" things with each inhale and let go of all negativity with each exhale.

Now doesn't that feel better? Remember this technique and how good it feels to focus on your breath, and use it when you need to again in the future.
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Member Comments About This Blog Post
    Great job with the weight loss! emoticon
    1805 days ago
    Good breath exercise. I always struggle with my breathing in yoga!
    1805 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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