Come to this page after practicing the regular modes of ‘focusing on breathing’ at (1).
I was practicing the regular modes of ‘focusing on breathing’ (1) in the morning, as a part of the waking up routine (2) on the bed. The practice was calming and loosening the stiff muscles all over when practiced for longer times up to 45 minutes to one hour. But I realized that in the morning, I needed to wake up my muscles and stretch them, not rest them.
As an experiment, I introduced small movements in some of the regular modes which generate small muscular sensations and or skin sensations. Their actual practice made lot of sense.
I now advocate these dynamic modes during the waking up routine and any other time the regular modes are ineffective in controlling flow of stressful thoughts.
Dynamic folding mode: This is the ‘folding mode’ with movement added (3). Breathe in. When breathing out, wiggle the little finger a little, counting ‘one’, ‘one’, ‘one’. Breathe in second time. When breathing out, wiggle the little finger a little, counting ‘two’, ‘two’, ‘two’. Breathe in third time. When breathing out, wiggle the little finger a little, counting ‘three’, ‘three’, ‘three’. Match the wiggle with the counting of the number. Repeat these steps at the other four fingers. Then switch to the other hand and repeat the same process. Continue practicing, switching the hands. Why repeat the number being counted? See (4).
Dynamic tip mode: This is the ‘tip mode’ with a little movement added to the tip of the pointing finger (5). When the thumb acts as the pointing finger, wiggle its tip when it contacts the tips of the little, ring, middle and index fingers. Match the wiggle with the counting of the number. This generates a gentle skin sensation at the contact point. When breathing at the base of the thumb, using the index finger, wiggle the tip of the index finger. Repeat same for the other hand. Continue practicing, switching the hands.
Dynamic segment mode: This is the ‘segment mode’ with light movement added to the tip of the pointing finger (6). Place the tip of the thumb on the top segment of the little finger. Breathe in first time. When breathing out, count silently ‘one, one, one’ and at the same time, wiggle the tip of the thumb, a little, three times, making a gentle rubbing motion on the segment. Match the wiggles with the counting. There are three wiggles and the number ‘one’ is counted three times, during the first exhalation.
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