Tag-Archive for » confidence «

+ Able to meditate, handle thoughts …

This is the recent second testimonial from Naveen (name changed), a Software Engineer from India around 30 years age. His first one is at (1). I have been working with him for about 2 years. We used e-mail and a shared google document. We met on Skype a couple of times.

High Body Temperatures

Before: Normally it was high. It was like I was holding the breath most of time before I started the ‘focusing on breathing’ practice 2 yrs back (2).

Now: I feel my body is at normal temperature.

Thoughts

Before: Thoughts would sit in head. I used to give power to them. One thought would give rise to another and another to another.

Now: Thoughts do come but I am able to see them. I choose not to react to those and move my focus back to important things (3).

Focusing on coolness during the in-breath

Before: It was tough at times. I would force myself to feel the coolness and get frustrated. That also meant that exhalation would be short.

Now: I let the inhalation and exhalation happen automatically. I don’t trigger inhalation process and let my body trigger it. This way, I can feel the coolness inside the nose.

Sleeping posture

Before: I used to sleep mostly on my stomach almost everyday.

Now: I sleep on my back or turning on right hand side. Still, at times, I do sleep on my stomach. But it is better.

Confidence in doing meditation 

Before: I never had the confidence that I could do ‘lying meditation’ after coming from the office. Probably with the fear that doing nothing will trigger lots of thoughts.

Now: I look forward to coming home and doing ‘lying meditation’ by focusing on the breath and relax . Gradually I find myself liking the lying meditation (4).

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(1) I struck gold in ‘counting breaths’
(2) Focusing on breathing
(3) Thoughts are like …
(4) All about my meditation

+ Emotional abuse by mother relieved

Kaitlin (name changed) aged around 60, a single software Engineer, attended 6 of my classes. She was emotionally abused by her mom for more than 47 years. And it continued even when her mother was 80+ and dependent on her help for daily living. Kaitlin attended therapy but it did not help her get over this root cause of her stress. The following changes were reported by her during the classes. 

Before the classes 
  • Emotionally abused by mom ever since she turned 13. Mom used to fill her plate with food and force her to empty it. When she emptied it, she would fill it again. She gained weight. Then mom taunted her for being fat. She was always criticizing and controlling.
  • Mother’s taunts: She agitatedly spoke about her distress from her mother’s taunting words. She did not know how to handle her.
  • Insomnia: Not able to sleep without TV. Leaving TV on, reading, difficulty falling asleep, waking up 2 to 3 times, Not able to get back to sleep.
  • Anxiety in the morning about the work.
  • Eating unhealthy
  • Diabetic – 10 years
  • Stress at work – Losing patience.
  • Anger
  • Obesity
  • Stress about job relocation.
  • Diet: Comfort foods like candies,cookies, overeating throughout the day.
  • No physical exercise.
  • Brother’s behavior was a big source of stress. Felt helpless against his cheating and irresponsible behavior.
Her ‘Focusing on breathing’ Practices and more 
  • Tip mode (1)
  • Segment mode (1)
  • Counting mode (1)
  • Waking up (2)
  • Driving (3)
  • I repeatedly introduced the concepts of my articles on ‘Relationships’ and discussed them during the classes to help her internalize them and use them in her interactions with her mother (4).
Now
  • Mother’s abusive behavior: From the fourth class onwards, she did not speak a word about her mom. Instead she started focusing on her own goals like her obesity, stress at work etc.
  • Episodes of anger at work less by 70%. “If someone upsets me I let it pass. Only one episode in the last 3 weeks. Anger less by 70%.”
  • Anxiety about relocation of job is less by 70%. “I put things  out of my mind.”
  • Focus – Better
  • Patience – better
  • More relaxed
  • Overeating at night.
  • Not procrastinating.
  • Confidence improved. 
  • Assertiveness improved.
  • In general more active.
  • Accomplishing more.
  • Overeating in general: Less by 20%. Cut down on cookies and candies.
  • Practicing Yoga nidra.
  • Exercise: Started again after one year, on weekends. Stationary bike 20 min, walking 10 min.
  • Less body stiffness.
  • Doing ‘Albany peace project’ meditation at night.

(1) How can I ‘Focusing on breathing’
(2) Waking up ‘focusing on breathing’
(3) ‘Focusing on breathing’ during driving
(4) My articles – Relationship related

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@ Mindfulness at Robert C. Parker School

Here is a wonderful blog by Meg Taylor Head of Robert C. Parker School (1) on how the school is introducing mindfulness in various modes. Focusing on breathing (2) is a popular mode in the elementary grades, now being extended to the middle school.

” Learning to channel attention to productive tasks, to sustain motivation when work becomes demanding, and to handle the frustrations of sharing, learning, and communicating with peers are skills that depend on the ability to understand and manage emotions.

As one part of our effort to help children build emotional resiliency and self control, we use mindfulness techniques with them every day. Our faculty has worked with C S Rao (3), a grandparent in our school, to learn a form of breathing (2) that allows us to quickly relax and tune out distractions. He calls it ‘Counting Breaths’ (2) and it has the effect of feeding oxygen to the brain, calming emotions, clearing a busy mind, and giving a sense of peace and focus.

Teachers have adapted CS’s ideas for classroom practice. In Pre K 3, a chime is rung and children breathe smoothly and quietly, as the chime sound diminishes.

In Pre K 4, students use the image of falling leaves while they breathe.

In K-1, Liliana has adopted the language “going into your silence” as children sit quietly in both mind and body and breath slowly.

Grade 2-3’s practice taking five slow clearing breaths as do the 4-5’s. (4)

This year middle school teachers are going to teach the students CS’s method of using the fingers to count breaths. As CS says, the technique can be used anytime – when you can’t sleep at night, or if you are feeling anxious (5). And it works! I use it in the middle of the night when my mind is racing (6).

The effect with children is very positive. They have a strategy to calm themselves that they can use anywhere. It is a great tool for successfully negotiating frustrations, stress and anxiety and gaining attentiveness and focus. Having the ability to be mindful gives children confidence that they can handle difficult things (7). That is a gift for any individual.

You can read more in this complex and fascinating article “Why Teaching Mindfulness Benefits Students’ Learning”, in Mind/Shift (8).”

(1) Perspectives on Parker Blogspot
(2) How Can I Focus On Breathing?
(3) Suryanarayana Chennapragada
(4) Breathing breaks in the classroom – Report by Lynn Schuster
(5) Daytime practice
(6) How to Enjoy Quality Sleep and Conquer Insomnia?
(7) Benefits for Mind, Body and Relationships
(8) “Why Teaching Mindfulness Benefits Students’ Learning”  Post in Mind/Shift

Related pages
Training children

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* Sadness, Anxiety & Tiredness reduced

Feedback from a client who attended 4 of my classes over 2 months (1).

What did she practice? 

  • She mostly practice d the ‘Segment mode’ (2) and ‘Waking up postures on the bed’ (3).
When did she practice? (4)
  • Bed time and on waking up
  • Driving
  • Walking
  • Working
  • Exercising

What benefits did she gain?

  • Confidence: “I feel stronger than at any other time in my life”
  • Weight: “My appetite has improved and I gained back the weight that I recently lost due to the tremendous stress”
  • Assertiveness: “Slowly improving with various people in my life”
  • Anxiety: Reduced by 75%. (5)
  • Tiredness: Reduced by 75%. (6)

(1) Her previous report
(2) How can I focus on breathing?
(3) Waking up practices
(4) Day time practice
(5) Relief from Anxiety – Success stories
(6) Relief from Fatigue – Success stories

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* This meditation has saved my life …

Feedback from a man in New Jersey whose wife is undergoing a great disturbance due to change in the dosage of medication for her Bipolar problem (1). They have a 7 year old daughter. He was under great stress due to this situation.

” Your meditation technique has saved my life. It has helped me survive the crisis I have been going through.”

He explained that he was practicing the technique at night and other times, due to which he was able to withstand the severe stress.

(1) Husband and wife living are living in New Jersey. The husband found this web site when he searched on the internet for a solution to his unbearable stress. He contacted me by phone from the contact information in the web site. To start with, I am guiding him with phone support while he is practicing based on the documents in this web site. Once he gains confidence in the practices, hopefully he can train his wife.

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