Daytime practice – Level 2B

Before coming to this page, you practiced lying in the bed to fall asleep and on waking up mid sleep (1). You also know how to practice on waking up in the morning and still lying in the bed, eyes closed, to start the day with a cool mind (2). 

Now you will take ‘Focusing on breathing’ with you when you leave the bed. You can practice it during the day without allotting time. When the daytime practice also becomes a habit, you will remain calm and confident throughout the day. Your concentration at work and response to unwanted thoughts and stressful behaviors of others will dramatically  improve (9).

These following practices are not presented in any particular order. Practice each of them for a few days and see how you feel in mind and body. These are not rules but suggestions based on feedback from practitioners.  Feel free to adapt them to suit yourself.

Home: Routine physical activities like brushing teeth, getting dressed, toasting the bread, walking, cooking, cleaning and gardening, doing the laundry don’t engage the mind. The mind tends to wander into past. These are great opportunities. for practice. Suggested are ‘counting mode’ or ‘feeling mode’ or/ and ‘tip mode’ (3).

Between successive activities: When we are busy doing something, the mind is focused on that task and wanders less. During the brief period from stopping one activity to beginning the next activity, stressful  rush into the mind.  The ‘counting mode’ or ‘feeling mode’ are ideal for these small gaps (3). Make this practice a habit,even during breaks of a few seconds. Just 4 seconds is enough to feel a breath. It is amazing powerful  in arresting stressful thoughts (4).

Walking: Whenever you walk, use the ‘counting mode’. During the in-breath feel the coolness inside nose. During the out-breath, match the number being counted with a foot touching the ground (5).
Waiting: We get impatient and stressed when waiting for anything, not knowing what to do. For example: waiting for breakfast, lunch or dinner to be ready, a webpage getting loaded, standing in a line and waiting at the doctor or dentist’s office. These are great opportunities for mini meditations on breathing. Practice any mode that won’t be conspicuous while keeping the hands in your lap (3).

Traveling in a Car/ Bus/ Train/ Airplane: Practice any combination of modes to avoid boredom and relieve fatigue and stress. If the situation permits, take a nap using the ‘segment mode’ (3). You will arrive at the destination without fatigue and feeling well rested.

Driving: Every stoppage at a red light or slowing down during traffic jams need not lead to impatience or frustration. This prevents road rage (12) . Practice at the staring mode using the red light as the target (10). These stoppages are great opportunities for relaxation during the rush driving from one place to another (11).

Workplace: When you walk in the parking lot, hallway or work area, practice walking as described at (5). When you lose concentration, your mind wanders or any part of body feels tense or you feel stressed, take a 1- 2 minute ‘breathing break’ and practice one of the modes (3).

Pain: If the pain is acute, practice the ‘911 mode’ eight to ten times (7). Alternate 911 with other modes, till the pain eases. For relief from chronic pains, see (8).

Playing games: Practice any of the modes when waiting for your turn, feeling frustrated or angry at losing (3). Avoid the negative thoughts and quickly get back your focus on the game.

Exercise: While on the treadmill, practice any mode of your choice (3). When bending and twisting, exhale slowly till the lungs are emptied, matching it with the movement. Breathe in deeply, during the easier return movements. For quick and strenuous movements, exhale quickly with a ‘haa’.

Under stress: When angry, anxious, panicky or in pain, use the ‘911 mode’ till you feel some relief (7). Alternate it with other modes till the crisis eases (3).

After a few months of practicing during the day, your mind will automatically focus on breathing whenever it becomes idle or stressed. You will experience a remarkable break from stress and open  a new chapter in your life (9).

(1) Bedtime practice
(2) Waking up practice – Level 2 A
(3) Various modes of ‘focusing on breathing’<
(4) How is Focusing on breathing so powerful?
(5) Walking
(6) How to drive like a Buddha?
One of my clients said “I also practice the ‘Staring mode’ when at a red light (10) (11). I find myself being disappointed when the light turns green, as it interrupts my breathing practice . 
(7) 911 mode
(8) How to relieve chronic pain by ‘Focusing on breathing’
(9) Benefits from Anger to Willpower
(10) Staring mode
(11) Feedback from a client
(12) Reduced my road rage – Feedback from a client

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Parent page: Relaxation to Meditation

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