In this phase you extend the  awareness beyond the bed room where you practiced at bed tine and on waking up at level I. They add focusing on the body sensations and movements, to breath awareness. You still need not allot time for practicing these techniques. Due to these practices, you will be calm and confident throughout the day. Your concentration on the work and control over unwanted thoughts dramatically  improves. These are not presented in any significant order. Practice one or two of them at a time and evaluate their impact.

Home: Routine activities like walking, cooking, cleaning, gardening etc. are great opportunities. Use any mode of your choice. Example: Use the ‘counting mode’ * or ‘feeling mode’ * when brushing teeth, getting dressed, toasting the bread, doing the laundry etc. Use the ‘feeling mode’ in the shower. Develop your own ideas.

Walking: Use the ‘counting mode’. When breathing in, feel the coolness inside nose. When breathing out, every time a foot touches the ground, match it with the number being counted. More…

Waiting: Whenever you wait, you may get bored and restless, like waiting for breakfast, lunch or dinner to be ready, computer to load, standing in a line, sitting at the doctor’s office etc. These are opportunities for mini relaxation, avoiding boredom and frustration. Practice any mode which won’t be noticed by others, like ‘counting mode’ or ‘feeling mode’.

Traveling in Car / Bus / Train/ Air plane: Practice any combination of modes.

Driving: Every stoppage at a red light is an opportunity for micro relaxation. Practice the ‘staring’ mode, with the red light as the target, till it turns green. More….

Work Place: Whenever you walk in the parking lot, hallway or work area, practice walking as described above. Whenever you lose concentration, mind wanders, any part of body feels tight or you feel stressed, take a 1- 2 minute break and practice one of the invisible modes.

Pain: If the pain is acute, practice the (911) mode 8 to 10 times. Alternate it with other modes till it eases.

Playing games: Practice any mode when waiting for your turn, feeling frustrated or angry on losing. Get back your focus on the game quickly.

Exercise: While on the tread mill practice any mode (A) to (D). When doing weights or resistance training, breath out through the mouth, with a ‘haa’ during the strenuous movements. Breathe in, deeply, during the light return movement.

Under stress: When angry, anxious, panicky or in pain, use the (911) mode, till you feel some relief. Alternate (911) with other modes till the crisis eases.  More..

* See this page for the various modes of ‘focusing on breathing’.

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