{"id":155,"date":"2008-09-06T13:58:00","date_gmt":"2008-09-06T17:58:00","guid":{"rendered":"http:\/\/www.cefocusing.com\/wordpress\/?p=155"},"modified":"2008-09-06T13:58:00","modified_gmt":"2008-09-06T17:58:00","slug":"pre-focusing-practice-1-relaxation-noticing-your-breathing","status":"publish","type":"post","link":"https:\/\/www.cefocusing.com\/wordpress\/pre-focusing-practice-1-relaxation-noticing-your-breathing\/","title":{"rendered":"PRE-FOCUSING PRACTICE: #1 RELAXATION: NOTICING YOUR BREATHING"},"content":{"rendered":"

From Creative Edge Focusing: This week’s Relaxation Exercise<\/strong><\/p>\n

Some people find it easy to drop all their stress and enter into an interior Focusing<\/a> space. But, many people need easy first steps of practice for “going quietly inside.” And even experienced Focusers get caught up in stress and business and welcome a reminder to take a moment to….pause…..(sigh!)…pay attention to their breathing…….(ahhhhhh!)……and…relax…<\/p>\n

Print and Practice!!!!!
\n<\/strong>
\nHere is your relaxation exercise for this week, which we will actually practice for four weeks until it becomes natural to you. Print it out, keep it handy, and take those few moments to relax every day, if you can, or as often as possible. Relaxing is one way to “clear a space” inside for a longer-term Focusing Problem Solving session (see blog\u00a0 Focusing: Find Out What Is Bothering You\u00a0<\/a>\u00a0for a complete introduction to Focusing)\u00a0.<\/p>\n

You will also find this in the Complete Focusing Instructions download at Creative Edge Focusing, p.3: Pre-Focusing Practice A. Relaxation Suggestions #1: Noticing. You get it by joining our e-support group<\/a> for further support in practicing Listening and Focusing.<\/p>\n

And, if you order our Self-Help Package,<\/a> you can listen on audio CD Intuitive Focusing: Disk one, Track 2, with Dr, McGuire’s peaceful voice to keep you company — and help you stay on track!!<\/p>\n

PRE-FOCUSING PRACTICE<\/strong><\/p>\n

A. RELAXATION SUGGESTIONS (from Complete Focusing Instructions)
\n<\/strong>
\nUse a gentle, slowly-paced voice, leaving time as suggested between parts of the instruction (time those 1 minute pauses — they are way longer than you can imagine!). The quiet time between instructions is an important time for just breathing—and relaxing.<\/p>\n

You can lie on the floor or, for most exercises, sit in a chair. If you fall asleep, it’s okay! Means you need more rest! But you may also want to practice sitting up to avoid sleeping.<\/p>\n

Especially at the beginning, time those “1 minute” pauses for breathing in—and out— You will be amazed at how long a minute is, how seldom we ever pause for a whole minute!!!<\/p>\n

I turn to this simple relaxation exercise when I am having trouble sleeping or am otherwise overwhelmed with stress, anxiety, tension. It is a great first step to a more lengthy Complete Focusing session.<\/p>\n

1. Noticing-Allow 10-15 minutes<\/strong><\/p>\n

Lie down and make yourself comfortable—Loosen any clothing that is too tight—
\nMassage your own neck and face, making small circles with your fingertips over small areas at a time—Find at least five different spots on your neck and five on your face to massage in this way— Feel the tension leaving—
\n1 minute
\nStretch your whole body three times, reaching your arms out over your head, arching your back, and pointing your toes— After each stretch, collapse into the floor and breath deeply, relaxing—stretch—and relax—stretch—and relax—stretch—and relax
\n10 seconds
\nNow, lie there and notice your breathing. Don’t try to change it,just notice the breath going in and out—in—and out—in—and out—in—and out
\n10 seconds
\nNow, begin to notice any thoughts or pictures you are having. JUST NOTICE THEM—and keep breathing, in—and out—in—and out—
\n1 minute
\nJust notice your thoughts going by, like a movie—don’t think or problem solve—just notice—and keep breathing, in—and out—in and out—
\n1 minute
\nIf you realize that you have started thinking about something and are trying to solve a problem or have started worrying about something, just allow yourself to leave that thought and to come back to noticing your breathing, going in—and out—in—and out—
\n1 minute
\nIf you have started thinking and problem solving, just leave that thought—and come back to noticing your breath, going in—and out—in—and out—
\n1 minute
\nJust noticing your thoughts, like a movie, letting them go, returning to noticing your breath, going in—and out—in—and out
\n3 minutes
\nNow, massage any parts of your body that seem tense or uncomfortable—
\n1 minute
\nStretch one more time, and get up when you are ready.<\/p>\n

Subscribe To E-Course For Weekly Practice Exercises<\/strong><\/p>\n

If you subscribe to our e-newsletter, you will receive three exercises a week by email to help you learn and practice Listening and Focusing at home and work.<\/strong><\/p>\n

Click here to subscribe to our Instant \u201cAhah!\u201d e-newsletter and get the latest exercises first!!!<\/font><\/a><\/p>\n

Click here for a free Intuitive Focusing Mini-E-course<\/font><\/a><\/p>\n

\u00a0See\u00a0Core Concept: Conflict Resolution<\/font><\/a><\/strong>\u00a0to find a complete mini-course on Interpersonal Focusing and Conflict Resolution, including Rosenberg\u2019s Non-Violent Communication, Blanchard\u2019s \u201cOne Minute Apology,\u201d Patricia Evan\u2019s books on Verbally Abuse and Controlling Relationships, McMahon\u2019s Beyond The Myth Of Dominance, <\/em>and much more.<\/strong><\/p>\n

See Core Concept: Intimate Relationship<\/font><\/a> to find a complete mini-course on increasing intimacy and sexuality, including the \u201cSharing Your Day\u201d exercise, Listening\/Focusing Partnerships for The Way of Relationship, untangling and equalizing desire, tantric sexuality, and much more.<\/strong><\/p>\n

Download complete Instant \u201cAhah!\u201d Mini-Manual, in <\/strong>English<\/strong><\/font><\/a> and <\/strong>Spanish<\/strong><\/font><\/a>, from CEF Website, or download from links at top of this blog.<\/strong><\/p>\n

Find links to <\/strong>free articles, personality tests, multi-media\u00a0Self-Help training, Classes and workshops<\/strong><\/font><\/a><\/p>\n

Dr. Kathy McGuire<\/font><\/a>, Director<\/p>\n

Creative Edge Focusing (TM)<\/font><\/a><\/p>\n

www.cefocusing.com<\/font><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

From Creative Edge Focusing: This week’s Relaxation Exercise Some people find it easy to drop all their stress and enter into an interior Focusing space. But, many people need easy first steps of practice for “going quietly inside.” And even experienced Focusers get caught up in stress and business and welcome a reminder to take […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,11],"tags":[480,83,51,81,52,744,747,479,745,85,756],"_links":{"self":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/posts\/155"}],"collection":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/comments?post=155"}],"version-history":[{"count":0,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/posts\/155\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/media?parent=155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/categories?post=155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/tags?post=155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}