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@ “Today I had a very pleasant meditation” – From Alfred

See (3) to know about Alfred.

“I thought you might enjoy hearing about my progress so far. I am doing the waking up routine (1) every day. I have made some modifications. I have added in some of the moving stretches you showed me and also a few postures which I made up. Instead of counting the breaths using the fingers (2), I have begun to keep tally by focusing my attention on different parts of the body. For example “breathing through” the right ear 6 times, then the forehead, left ear, mouth, nose. I also do the whole body scanning, breaking it up into head, right arm, left arm, right leg, left leg and finally my core. I find focusing on the body parts and the breathing helps keep distracting thoughts at bay.

Today I had a very pleasant meditation. I concentrated on stillness of mind. I imagined that any thought is a loud noise which can be heard by the universe and true peace can only be found by quiet stillness. An analogy is being quiet in the woods so that you can observe the animals unnoticed. Using your example of using the lightest possible touch in the finger posture, I applied that to the counting the thoughts. I tried to count my breaths using the most minimal thought of counting – the smallest thought of “one, two, three” while still not losing count. This created a very peaceful effect. Thank you for sharing these techniques with me.”

(1) Waking up routine
(2) How can I focus on breathing?
(3) Alfred

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* Seminar for kids at the Hope Club

I offered a short seminar of about 30 minutes to the kids and their coordinators and facilitators on Oct 4, 2011, at the ‘Hope club'(1). It was attended by about 10 children and 5 adults. Three of the kids had lost a parent due to cancer and other kids had a cancer survivor as a parent. The proceeding at the seminar is summarized below.

The participants introduced themselves. I demonstrated the ‘Tip Mode’ (2) to them, using one hand. We all practiced together, on one hand, counting the breaths aloud. They did one hand, counting aloud while I was watching their finger movements. Then they alone practiced the technique, till they completed 4 hands (alternating both hands), counting the breaths silently. They were given the choice of keeping the eyes open or closed. Most of them practiced eyes closed. The practice lasted for about  5 minutes. When they opened their eyes all the faces were smiling! This is a common observation.

I asked each participant to share with the group how he or she felt about the experience. They said that they felt relaxed or calm or good.

I asked each of them to share when they intend to use the technique.  Most of them said they would use the technique at bed time. Other ideas were – on waking up, when angry and when stressed.

I distributed a 2 page hand out of the technique “Calm yourself anywhere, anytime” (3), to every participant and the ‘Relax Anywhere, Anytime’ hand out (4) to the adults.

One adult asked whether the breathing should be deep or normal. I clarified that one should breathe normally. One should watch the in and out breaths like watching the waves in the ocean, sitting on the beach. This breathing is a passive observation of the in and out breaths, unlike Yoga breathing, in which the breathing is to be regulated, to meet given guidelines. The facilitators said they would reinforce the practice on the days the kids meet at the club. They would try it during the transitions from one activity to another.

We agreed to meet again after a month, to review the practice and share individual experiences. The tentative date set is Nov 1, 2011.

(1) The Hope club is located at 1 Penny Lane Latham NY 12110 is a part of the American Cancer Society. It offers free programs to support individuals suffering from cancer and their families, including children. I volunteered to offer my periodic seminars and follow up classes at this place to help its members with support from Tracy Pitcher the Director. The children’s programs are coordinated by Alana Streifert.
(2) How can I do it?
(3) Calm yourself anywhere, anytime
(4) How to be calm Anywhere, Anytime
(5) Report on the follow up visit

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* ‘Focusing on breathing’ helping three generations

Here is a wonderful feedback from a woman narrating how this simple technique is helping her, her daughter and her mom, all three generations

“Well I guess I should start out by saying that I am a 31 year old single mother that needed a little assistance with some unneeded stress in my life. Being a mother of two has been a wonderful, trying experience. I work full time and had a part time job to make ends meet. I was first introduced to the breathing (1) by my co-worker C S (Suryanarayana Chennapragada). I’m a very open minded person so I was willing to try anything to reduce the production of any grey hairs. On top of me being a full time mom and employee, I also had other added issues that needed to be attended too.  I have arthritis in my lower back which causes me a lot of pain.  I started the breathing mainly for this reason.  I would start breathing at night before I would fall asleep.   I noticed it didn’t take me more than 5 mins to pass out. I was able to clear my head and focus on sleeping instead of the 15 million different things I had to accomplish the next day or week. As I continued to do the breathing and speaking with C S, I was able to then use the breathing other times for many different things. I use it for when I’m stressed out and going through difficult situations.  I can see a difference with my attitude and how I carry myself and just how I feel. It’s been very uplifting for me so far………so I decided to share with my children and with my mother.

I have two children who are 12 and 8 years of age. The breathing didn’t go over so well with my 12 year old due to the fact that she isn’t that open minded and set in her ways. Now my 8 year old definitely needed the breathing. She was having problems in school with friends and her attitude along with taking instruction from her elders.  I started the breathing with her before she would fall sleep. She first found it to be a game that would buy her a little quality time with mom plus allowed her to stay up longer. After about a month of doing it together she would take it upon herself to do it alone. I could see the change in her attitude when she woke up and with her attitude in school. It was nice for a change, to receive positive reports from her teachers, instead of the usual negative ones. As time went on, I would catch her midway into the breathing and she must have fallen asleep before she got done counting the breaths.  I’d catch her with her finger stuck at a segment. She is also doing much better now with her relationship with her sister. They haven’t stopped fighting totally but the arguing has calmed down a lot.  She just is much more pleasant and fun to be around. The progress still continues……

On to my mother. My mother has many different health issues. Some that she has brought upon herself and the others she has developed.  For many years of living in the same house, she just always seemed to be very tense and unhappy. Plus she is a heavy smoker that smokes 4 packs of cigarettes a day.  I told my mother about the breathing and I also mailed her some flyers. She didn’t really believe that it would have an effect on her.  She put it off for a while until one day that she had to face a tough issue head on. She would call me up on a daily basis to inform me that she tried the breathing and she felt like a new person when she got up in the morning. From then on, she was doing it on her own. She realized that she could also use it with her daily lifestyle as well. This made a world of a difference. My mother always had a short fuse. My father has even given me his input. He called me thanking me for sharing this technique with my mother because she was so much nicer and easier to get along with now.  When we do spend time with my parents, I noticed it myself. She isn’t so quick to jump to conclusions and start yelling.  She still hasn’t tried to change her smoking habits but this is a bridge that I’m still trying to cross with her.  She at least listens to me talk about stopping smoking and how the breathing would help but she isn’t quite ready for that big step yet. I will continue to encourage the breathing for my family and friends. I figure if it worked for me then it can work for anyone………”

(1) How can I focus on breathing?

Related pages
Training children in ‘Focusing on breathing’
How to quit smoking by ‘Focusing on breathing’

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Please send your comments through the ‘ABOUT – Contract’ page.