Foundation Practices

How to enjoy quality sleep and conquer insomnia by ‘Focusing on breathing’: This single page hand out explains in detail, how to use the technique to enjoy quality sleep every night. I suggest every practitioner to first develop this practice into an automatic habit, as soon as one thinks of sleeping.  What is the logic?

Enjoying good quality sleep for 6 to 8 hours recharges the mind and body every day. It puts your life on a different path. There is some magic power for this practice. Achieving this goal is the first step towards a stress free life. We have to enter the sleep state, not with racing thoughts but with a calm mind. The muscles all over the body from the face to the fingers and toes should not be tense, as they often are, unknown to us. We should clearly feel their gradual loosening to a clearly felt relaxed condition. The techniques presented in this hand out help us achieve this primary goal. In my last 10 years of sharing this technique, I have consistently seen that those who practiced this technique only when getting into the sleep state, derived remarkable benefits within 3 to 6 months. See Note (1) for the appreciation of this technique by members of forums.

For Adults: Relax anywhere, any time by ‘Focusing on breathing’: The basic technique and when to practice it  - 2 pages.

For Children: How to be Calm and Focused? - Basic technique  and when to practice it- 2 pages. 

Health and Wellness by ‘Focusing on breathing’ – Reports by professionals and practitioners - 4 pages. For better handling and look, I print this on both sides of a single 11 x 17 inch sheet and fold it.

How to prevent stress at the work place by ‘Focusing on breathing’: Three steps to a stress free work day – 1 page. 

To Address Some Health Problems

How to ‘Quit smoking’ by ‘Focusing on breathing’: To help quit smoking. Explains the modes, when to practice them and some success stories. 1 page

How to relieve chronic pains by ‘focusing on breathing’ and gentle stretching: This explains a step by step procedure for relaxing the hurting muscles and stretching them gently, within your comfort zone. Three success stories are presented -2 pages

‘Focusing on breathing’ helped in Infertility treatment – Two reports: Reports from two couples on how this technique and my classes helped them reduce stress and succeed in their previously unsuccessful infertility treatments. 1 page. These reports show that stress can adversely affect even the reproductive hormones and reducing stress can positively impact on infertility treatments.

Gentle Yoga Stretching Movements

‘Loosening exercises’ from Yoga: Pictures with text. These are from the book written by Swami Sangamadeva whose classes I attended. These are a series of simple stretching movements to loosen ALL  the joints and muscles. Doing all of them, repeating each movement 3 times, takes less than 10 minutes, after you get used to them. I do them in the morning before leaving the bed room. This practice makes a world of difference in how I feel in my body, throughout the day. If I don’t do these movements for 2 days in a row, I feel so unfit that I have to do them anyway. I am grateful to (Late) Swami Sangamadeva for compiling these practices and teaching us at Albany NY. I am sorry to report that he died in a road accident in India in August 2012. 3 pages.

Health and Habits Review

Health and Habits Review Form: When a client meets me in the first session, I ask her/ him to fill out this two page form. It gives the client’s overall picture of health and habits.  It serves as a base line reference, helps in setting realistic goals, tracking the change in habits and the consequent improvements. 2 pages

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I have been printing and displaying several of these hand outs at about 16 local places – doctor’s offices, libraries, Hindu temple, Town halls, UPS stores, ‘Lab corp’ blood draw center, NE Health Imaging center in Rensselaer NY, American Cancer Society’s ‘Hope Club’ in Latham NY, Robert C. Parker School, Local Indian grocery store, Auto dealers etc. I visit these places periodically and refill the copies. Most people are able to read the hand outs and practice the technique on  their own, deriving significant benefits.To attract attention to the different hand outs, I print them on papers of different colors.

(1) Appreciation from members of forums for the insomnia hand out

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