Self Care

Here are some simple techniques that you can use to enhance your vitality and well-being.

Breathing Patterns

When we experience fear, pain or stress, quite often we hold our breath. It is important to look at events in our lives and become aware when we stop our breath, and then learn to breathe more consciously.

Breathing has its own inherent movement and rhythm. Breath is the core of our being that connects us to all creation.

Working with the breath can be a profound spiritual practice. Observe your breath.

Is your breathing fast or slow?

Is it shallow or deep?

What does it feel like to breathe more deeply.? Are their any restrictions? As Dr. Milton Trager said , What is Lighter? How can it feel freer? How can it be more effortless?

Inhale through your nose so the air can be filtered. Exhale 4 times longer or until you feel that all the air has been released and then exhale some more. The more we release by exhalation, the greater amount of air we can take in from our next breath.

With each inhalation, imagine life is filling inside you and with each exhalation allow pain to be released.

Visualize breath not just from our bellies, diaphragm, or chest, but as a pervasive movement of life that affects every cell in our bodies.

To breathe deep you must have mobility in your chest.

There are some modalities specifically to enhance and deepen our breath. To list a few:

• Holotropic Breath work (S. Grof)
• Rebirthing
• Yoga
• Reichian Breath work swimming

Most forms of bodywork, chiropractic, and osteopathic can also assist in deepening our breath.

Here are some exercises to deepen ones breath while inviting the child within us to come out and play.

1. Spread your arms up and out as if they are wings -- and then breath deeply
2. Blow up balloons
3. Blow bubbles
4. Then when you have mastered these--with some magical thinking -- try blowing some clouds away!

Self-Awareness, Self-Image, and Self-Reflection

Mirror-Talk

Stand in front a mirror, close your eyes,
and move your head from side to side,
and up and down.
Now open your eyes.

Is your head turned to the left or right?

Is one ear tilted toward one shoulder?

Is your head carried forward?

Is one shoulder higher than the other?

Are shoulders rolled in?

Is one hip higher than the other?

Is one pelvis rotated forward or backwards?

Are your knees bent or hyperextended?

Is one leg turned inward?

Is one foot rolled in or out?

Now seat yourself in front of mirror.

How do you sit?

Are you comfortable?

Do you sit collapsed or straight?