Still Resets for Meditation
A couple of weeks ago we discussed the idea of daily resets. There are three types of resets that we will explore with the Meditation Insights system. Still resets, which involve breathing routines, sounds, energetic circulations and internal movements. Movement resets, including walking, standing and sitting physical movements. The final reset you will learn are mental and philosophical resets, which involve visualizations, repeated phrases and emotional reprogramming. In this article we are going to take a brief look at still resets. We will break down three different options and learn why they are used. You will quickly see how easily they can be applied and learn why you may choose one option over the other. Click Here to learn More About Meditation!
1- The first reset is the Grounding Reset. If you are distracted or are having a hard time focusing, then this one is great to try. It can be done in any comfortable position: standing, sitting or lying. Inhale and take in as much air as you can comfortably. Feel your torso expand and gently stretch, but don’t get too tense. As you exhale, make the sound OMMMMMMMM. Stretch the sound as long as you can while keeping your voice smooth and relaxed. Perform this sound for about 2-3 minutes or longer if you like.
2- The second reset is great for stress relief or if you are feeling overwhelmed. This is one of the simplest practices to use and you will be amazed at how well it works. I call this exercise the “Quickie”. Again find yourself in a relaxed position sitting, standing or lying. Using a relaxed deep breath inhale, filling your lungs to about 80-90% capacity, and exhaling slowly. You can do this for about 25-30 breaths. When relaxed, the average person takes around 8-12 breaths per minute. This exercise can be done anywhere.
3- The third and final reset we will explore today is a charging reset. This one is best to perform either sitting or standing. You will be using your nose to breath rapidly for sets of 30 full breaths. In between each set take 3 relaxed normal breaths. Alternate in this way, between rapid and relaxed breaths, for about 2-3 minutes. When rapidly breathing try to take in as much air as possible, while finding a good balance with the rhythm of each breath. Your belly should come in forcefully, shooting the air out of your nose and expanding quickly to draw the next breath in. All three of these reset strategies are easy to apply and will help build your energy, keep you focused and ease your tension.
Resets are good to do about once every hour or ninety minutes. This may seem like a lot, but since they are so easy and quick to do they will not disrupt you from your daily tasks. For the next week, evaluate your present state hourly. If you need to focus try the Grounding Exercise. If you are stressed try the “Quicky”. If you are feeling lazy, do the rapid breathing. One trick that seems to help some of my students is to set a timer on your phone to charm each hour to help keep you on track. Have fun with the practice and let us know how they are working. Next week we will teach you a few of the movement resets so make sure to look for the next lesson.