Tag-Archive for » focused «

* Incredible difference in my life

E-mail from Shelli (not her real name), a participant in my  seminar held for a spiritual group in 2012 (1). She responded to my Annual Update – 2014 (2) with this message. 

“I met you one of your seminars in 2012. I use your breathing exercises constantly (3). It has made an incredible difference in my life !!!! Thank you thank you thank you!!!!!!!! “ 

I was thrilled to get this unbelievable comment and requested her to offer more details to inspire visitors to this website. She was kind enough to share these wonderful experiences.

“I use groups of 3 breaths, aloud upon breathing out, in all different combinations, depending on what I am doing, and where I am, and for how long.

When I am driving, I have to be careful to take breaks from doing it on long drives, as it leads me into meditation which makes it hard to stay focused on driving. The more I use this breathing practice, the more quickly and more deeply I am able to travel into meditative trance. (4)

I also use this in times of the need for more patience, for more empathy, for more understanding, to stem anger and any frustrations arising from situations, – basically, to regain my objectivity. (5)

I also use it during exercise–walking, cross country skiing, and kayaking. It increases my stamina and is calming during exertion. (6)

I’m not sure how well I am able to articulate how this simple breathing technique has changed my life. It has affected every aspect of my life, by changing me inside – both physiologically and metaphysically. I’m sure the chemical properties of breathing properly enhance better health and I feel wonderful. In conjunction with my spiritual readings and other practices, it is enabling my spirit journey. I feel much more in touch with my soul.” (7)

(1) About my seminars and classes
(2) Annual Update – 2014
(3) How can I focus on breathing
(4) How to drive like a Buddha?
(5) Relief from Anger – Success stories
(6) Walking and ‘focusing on breathing’

If you like this page share it with your friends. 

@ Calm serenity is the human base-line emotional state – Alfred’s progress

Please see (1) to know about Alfred.

“I have not sent you much lately but it is not because I have neglected my meditation practice. I am still at it for about an hour a day and continue to reap the rewards. Here is a short essay that, I think, encapsulates where I am at currently.

The Purpose of Meditation
Because of the strong interest I have developed in meditation I had begun to read about it. Some of what I read has been rewarding in that others have expressed insights that I had arrived at independently. This makes me feel that I am on a good path. However, much of the literature is contradictory and can create confusion. For example some practitioners of mindfulness meditation insist that you should be in a sitting posture and your eyes should be open. Others say any posture that is effective can be used and the eyes can be shut. Confusion sows doubt and doubt erodes successful effort. So, for now, I have stopped reading and am following my own path.

My path
What keeps me most focused is always bringing back to mind the purpose of my meditation. This purpose was always there but, with practice has clarified. I believe that the calm serenity I often achieve through meditation is the human base-line emotional state. When the business of life overwhelms us this tranquility is superimposed upon by agitation, excitement and stress. I also believe that emotional honesty and wisdom are best accessed from the tranquil base-line state. This fairly simple premise is the purpose of my mediation and by keeping it in mind I can redirect my attention appropriately when I stray.”

(1) Alfred

If you like this page share it with your friends. 

@ Breathing in and breathing out as a continuum …Alfred’s progress

See (1) to know about Alfred. 

“I am still keeping at it and expanding my practice every day. My core routine is 10 postures, each held for a minimum of 30 breaths. In between, I stretch in ways my body tells me to, some times rocking gently to loosen things up.

I always play soothing music or chanting; there are great chants on you tube. I was burning incense but have stopped because I find it a distraction.

Each day I discover new ways to attend to the present while meditating. Every day I feel a benefit; sometimes great, sometimes subtle.

Some ideas
  • We can be slaves to time. Being constantly aware of the clock and where you need to be an hour from now, robs you of the present. While meditating, do not fall into the trap of counting breaths, as if they are grocery list on which you are striking off items. Immerse yourself in each breath and adhere to your body’s natural relaxed breathing pattern. Time can become quite elastic when you are not measuring it in your mind. I suspect that the perfect present is infinite.
  • If you have trouble stilling noisy thoughts, try some mental exercises.
    • When you breath in, think of what it feels like to exhale and then, as you exhale think of the feeling of breathing in.
    • Think about the sound of wind on your face, of how sunshine smells and what the color green tastes like. Imagine that your body is floating or rotating slowly. Imagine you are slowly melting into the ground.
  • I realize as I try to attain complete tranquility while meditating, that the way I breathe can disrupt this goal. I have found at times a great rush of peace as I slowly exhale but, as I transition to breathing in, I am susceptible to errant thoughts. In order to avoid this undesirable distraction, I have begun to try to think of breathing in and breathing out as a continuum, rather than a transition. As I breath out and feel peace flow in, I concentrate on holding that feeling and I begin to breath in. I do not concentrate on the change of direction of my breath. This is helping me sustain and deepen the feeling of calmness over multiple breath cycles.
Benefits  I gained
  • I went to a social event where I knew nobody. I felt more relaxed than usual in this situation and felt like I was more focused on the person I was talking to at any given moment.
  • During the day when a worrisome thought clouds my mind, I am better at addressing it and filing it away where it belongs, rather than have it put me in a foul mood.
  • I am more easily amused.”
(1) Alfred

If you like this page share it with your friends.

* Feedback from Grade 3-5 Students

The school counselor of a local school searched on-line for Yoga classes to help the students reduce stress before and during the state tests. She found my website and requested me to train the students in grade 3 to 5 in the ‘Focusing on breathing’ technique (1) as an optional after school activity. I conducted two classes on April 17 and 24, 2013 for 9 students.

In the first class I demonstrated different modes of the technique and we all practiced each of the modes on one hand. In the  second class I asked for their verbal feedback on how they practiced the technique after the first class. I asked each of them to demonstrate any one mode and corrected the wrong demos. Several of them said they liked the ‘Staring mode’ (3) or the  ‘911 mode’ (4).

At the end of the first class, I collected feedback from them in a simple form with 3 open ended questions. The scanned images of the completed feedback forms are presented at (2). A summary of their responses is presented below.

When I practiced the breathing in today’s class, I felt … 

  • Calm and relaxed – 3 responses
  • Calm/ Really calm – 3
  • Good and happy
  • Relaxed
  • Relaxed, Calm, Focused

I want to try this technique when I …

  • Go to sleep – 2
  • Am mad – 2
  • Mad or tired
  • Stressed with school
  • Mad at my sister or stressed
  • Mad, angry and stressed
  • Am taking a  test

I think this practice will help me for ….

  • NYS test/ Tomorrow before the state tests – 2
  • Calming down, Stop being stressed, angry and mad
  • After being bullied
  • Getting up in the morning
  • When my sister is mad at me
  • Settling down
  • Falling asleep and calming down
  • A lot of things

The principal also participated in the class and gave the following feedback in the same form –
During the class she felt relaxed, calm, focused and stress free. She wanted to try this technique when she needed to refocus, before running a race and after a stressful day. She felt that this practice will help her in refocusing and training.

Feedback from the school counselor after the first class: “I heard great things about your class from the principal and the students.  You will be here again next week for the conclusion. Thank you for the wonderful opportunity to provide a stress free learning opportunity for our students!”

Honorarium: Before doing the classes the counselor inquired about my charges. I said I loved teaching the simple technique to children and if the school was happy with the classes, they could offer me whatever they like. I am thankful to the PTA (Parent Teacher Association) of the school for the generous compensation they offered me. My plan is to follow up this group of students till they adopt the technique as their own, practicing it whenever they needed to  calm themselves or maintain their focus.

(1) How to be Calm and Focused? – Handout for children
(2) Scanned images of the feedback forms
(3) Staring mode
(4) 911 mode

Related page
Training children

If you like this page, share it with your friends.  

* Calmed myself on a scary air flight

This is the first report of its kind. Emily Marynczak (1) shared with me how she used the segment mode of ‘focusing on breathing’ (2) to keep herself calm for about 2 hours, during a scary air flight.

“A year ago I was traveling back home from Ohio. The flight was scheduled to be about two hours long and the weather seemed clear. But shortly after take off, the pilot announced that there was some windy weather that we would have to contend with and he was going to keep the fasten seat belt sign on, until things calmed down. And then the bouncing begun. It felt like the plane would suddenly randomly drop down a few feet – taking everyone’s stomach with it. It felt like the plane was being tossed to and fro- and then up and down. We had non stop turbulence for the entire flight, it was terrifying. (I don’t like flying even on a good day!) It would have been truly horrific for me, had I not had the mental focus that came from ‘counting my breaths’ (2). When the plane first began to bounce, I had my book on my lap but with the first big bounce, my fear began to rise and I was unable to concentrate on my reading. I was starting to feel a bit of panic surface. It was clear that all the people around me were getting very afraid too. I could hear audible gasps with the bigger drops we felt. I couldn’t imagine how I was going to cope.

Then really from a place of desperation, I decided to try ‘counting my breaths’ (2). I needed to focus on something other than the scary thoughts about a plane crash.

I closed my book, closed my eyes and placed my hands comfortably on my lap. I started using the ‘segment mode’ of ‘counting breaths with my left hand (3).

As I finished, I was noticeably calmer. I realized that while I had given my mind the task of moving my fingers with each breath, my mind was occupied and therefore there was no time to worry about the plane falling from the sky. I was so focused on my breathing and my task of moving my fingers that I couldn’t even really take in the stress of the people around me.

I continued counting my breaths in this manner, for the duration of the flight. Every now and then, if the plane leveled off and the winds calmed, I would stop, open my eyes and take in my environment. I took great comfort from knowing that if the wind picked up, I would have a way to cope, something concrete to do that would really help. Sure enough, the winds would pick up and like my life depended on it, I would resume my breath awareness, always starting with my thumb going to my pinky at the top segment. Two hours later, we landed safely.

The passengers on the plane cheered loudly, as they released their stress. As we were getting off the plane, it was obvious that the other passengers were visibly stressed and shaken by this awful flight. But I had a unique sense of calm. I think my calm came from not only the meditative practice of concentrating on my breath and having an anchor for my thoughts with the movements of my fingers, but also from the peace that I got from just knowing that I had something to try, if I felt scared. I am forever indebted to C S (Suryanarayana Chennapragada) for sharing this powerful technique with me. I am forever empowered in my life, to cope with the inevitable stresses that will come my way.

This was the first time that I had really practiced the segment mode of counting breaths on my own.

In my work as a childbirth educator,  I practice this technique as I teach my students, once or twice a month. The version of the counting breaths technique that I had been using a lot, prior to the airplane ride, and still use several times a week, is the version of counting to three, over and over again without using the fingers at all, all in the mind (2).  I practice this technique whenever I want to go to sleep. Sometimes when I start off, I hear the voice of my inner cynic say- “this won’t help you fall asleep.” But I practice it any way and then in the morning I awake refreshed and happy. I know that counting my breaths to three really works. Incorporating the finger movements doesn’t work for me when my goal is to go to sleep. It’s too much effort to contract the muscles of my hand. But as I demonstrated in my airplane story, the extra energy of contracting my fingers in such a deliberate and focused way, was exactly what I needed to use up the extra energy created by the stress I was experiencing.

I am grateful to CS for teaching me these simple yet profound tools.

(1) Emily Marynczak, AAHCC and Bradley Method Certified Birth Instructor #(518) 478-0062. (AAHCC is for American Association for Husband Coached Childbirth)
(2) How can I focus on breathing?
(3) Segment mode’ of  counting breaths as she practiced: “I brought my thumb to the top segment of my pinky finger and with the next breath I moved my finger down to the middle segment of my pinky and with the third breath I moved my thumb to the lowest segment of my pinky finger. With the next breath, I was onto the ring finger and so on, until three segments of all ten fingers had been touched with their own breath.” Also read (2).

Related pages
Seminars and classes 

 If you like this page share it with your friends. 

* Stress, Anxiety and Sleep improved

An young medical student attended three of my classes (3) over a period of two months. His mother asked me to help him, as she was worried about his anxiety and obesity. At the end of the third class, he made a self assessment of how he practiced and the change in his concerns.  Here is a brief report –

What modes did he practice and when?
Tip mode, segment mode, counting mode and staring mode at night to sleep,  Feeling mode in an emergency during the day and 911 mode when stressed (1). He practiced in the morning and when waiting,  bored and even when working.  He also practiced the loosening exercises from Yoga (gentle stretching movements) 3 times a week, in addition to his daily running (2).

How did he feel in mind and body?
He felt more focused, less stressed and felt rested. He had 8 hours of very good sleep.

What was the change in his concerns?
Stress reduced by 50%
Anxiety reduced by 30%
Sleep problem reduced by 95%

(1) Six modes of ‘Focusing on breathing’
(2) Loosening exercises from Yoga
(3) Seminars and classes

Related pages
Relieving Anxiety and Fear – Success stories
Relieving insomnia – Success stories
Relieving stress – Success stories

If you like this page, share it with your friends.

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

* I became so content and relaxed

I gave the hand outs (1) to a patient of my daughter Padma Sripada a few months back. Today I met her and came to know she was happy with the the technique. On my request she wrote out the following testimonial:

“I had a lot of anxiety, stress and sleeping disorder. Sometimes, my body would shake and I would cry for no reason.  I was introduced to the ‘Focusing on breathing’ technique (1) when I came to Dr. Sripada’s office. The first day I tried it,   I suddenly became so content and relaxed. My sleep has become a lot better and I am more focused. It has allowed me to not have to use my sleeping medicine every night. It is great!

I will refer this technique to my family and friends to see how many people will agree with me. You can practice this technique when you are just sitting around or when you are walking or jogging. Trust me it will make a difference in your life.”

(1) How to enjoy quality sleep and conquer insomnia
How to be calm Anywhere, Anytime

Related pages
Relief from anxiety – Success stories
Relief from Stress – Success stories
Relief from Insomnia – Success stories

If you like this page share it with your friends. 

Please share your comments through the ‘ABOUT – Contact’ page.