Day #7 of the Relaxation chapter is titled "Talk To Your Body."
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Begin by systematically thinking of the various parts of your body. Take slow deep breaths.
Say each statement twice.
As you breathe in, say to yourself:
I relax…..
As you breathe out say to yourself
…my scalp.
REPEAT
As you breathe in, say to yourself:
I relax…..
As you breathe out say to yourself
…my scalp.
CONTINUE AND REPEAT with each part of the body
I relax…. my face. I relax…. my face
I relax…my neck. I relax…my neck.
I relax…my shoulders. I relax…my shoulders.
I relax…my arms. I relax…my arms.
I relax…my hands. I relax…my hands.
I relax…my chest. I relax…my chest.
I relax…my abdomen. I relax…my abdomen.
I relax…my back. I relax…my back.
I relax…my pelvis. I relax…my pelvis.
I relax…my hips. I relax…my hips.
I relax…my thighs. I relax…my thighs.
I relax…my legs. I relax…my legs.
I relax…my feet.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Monday, July 28, 2014
Counting to 16
Dear Beth,
Although Day #6- Energy Balancing was very simple, it was difficult to do at first because I couldn't stay focused. I'd forget which number of breath I was on when my mind started wondering. I could easily focus to the count of about 4. Then, I'd start thinking about some random thing and a few moments later, I'd remember that I hadn't been counting at all. Who would have thought that it could be hard to count to 16!! I finally started to count to four for four times. I'd press lightly on the back of neck using each of the four fingers that were behind my head.
One side effect of years of multitasking is that it is hard to stay focused on one thing even when you want to do so. I think I was a heavy multitasker which wasn't a good thing. Too much multitasking can contribute to stress and doesn't necessarily make you more productive. In fact, Multitasking can actually REDUCE both productivity and cognitive ability! Read more about the effects of multi-tasking here.
So while, it may look like I'm just laying there. I'm actually learning how to focus.
Although Day #6- Energy Balancing was very simple, it was difficult to do at first because I couldn't stay focused. I'd forget which number of breath I was on when my mind started wondering. I could easily focus to the count of about 4. Then, I'd start thinking about some random thing and a few moments later, I'd remember that I hadn't been counting at all. Who would have thought that it could be hard to count to 16!! I finally started to count to four for four times. I'd press lightly on the back of neck using each of the four fingers that were behind my head.
One side effect of years of multitasking is that it is hard to stay focused on one thing even when you want to do so. I think I was a heavy multitasker which wasn't a good thing. Too much multitasking can contribute to stress and doesn't necessarily make you more productive. In fact, Multitasking can actually REDUCE both productivity and cognitive ability! Read more about the effects of multi-tasking here.
So while, it may look like I'm just laying there. I'm actually learning how to focus.
Saturday, July 26, 2014
Shealy SELF-HEALTH Day #6
Day #6 of the Relaxation Chapter is titled "Energy Balance."
The energy-balance technique is used, according to Dr. Shealy, by practitioners in the fields of energy medicine. (It was difficult to find any one definitive technique for energy balancing. If you google the term you get many many different interpretations- over 6 million hits! Apparently, Yoga is one way to obtain energy balancing. I couldn't find this particular technique in the first few pages...but I honestly didn't look very hard. I decided just to continue with Dr. Shealy's method.)
This exercise is done in three steps.
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Step 1) Place your LEFT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your RIGHT over the upper abdomen with the little finger lying over the navel.
With your eyes closed take sixteen (16) deep, slow, complete breaths. This should take approximately 4 minutes. Now reverse your hands.
Step 2) Place your RIGHT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your LEFT over the upper abdomen with the little finger lying over the navel.
With your eyes closed, again take sixteen (16) deep, slow, complete breaths. This should take about another 4 minutes.
Step 3) Finally, Place your LEFT hand base of the skull in the center of the back of your neck. Place your RIGHT over the center of your pubic bone below your navel. Take sixteen (16) deep, slow, complete breaths in and out.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
The energy-balance technique is used, according to Dr. Shealy, by practitioners in the fields of energy medicine. (It was difficult to find any one definitive technique for energy balancing. If you google the term you get many many different interpretations- over 6 million hits! Apparently, Yoga is one way to obtain energy balancing. I couldn't find this particular technique in the first few pages...but I honestly didn't look very hard. I decided just to continue with Dr. Shealy's method.)
This exercise is done in three steps.
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Step 1) Place your LEFT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your RIGHT over the upper abdomen with the little finger lying over the navel.
With your eyes closed take sixteen (16) deep, slow, complete breaths. This should take approximately 4 minutes. Now reverse your hands.
Step 2) Place your RIGHT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your LEFT over the upper abdomen with the little finger lying over the navel.
With your eyes closed, again take sixteen (16) deep, slow, complete breaths. This should take about another 4 minutes.
Step 3) Finally, Place your LEFT hand base of the skull in the center of the back of your neck. Place your RIGHT over the center of your pubic bone below your navel. Take sixteen (16) deep, slow, complete breaths in and out.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Loving my 700 Trillion
Dear Beth,
I stayed on Day #5 for an extra day just because. There was something about sending love to my entire body that felt very good. Unlike you, I have had an issue with weight all my life. It seems that my thoughts about my body were always critical and focused on "problem" areas- my thighs were too big. My butt massive, my stomach poking out and my boobies- well, le's just say that sometimes I thought of them as assets and other times liabilities. However, the whole exercise of focusing love had me so grateful for all that it takes to have a healthy body. All of the 700 trillion cells and multitudes more of synergistic microbes that work cooperatively every second of every day for me to walk, talk, eat, sleep, move, sing, dance and ........be without pain.
It felt good to stop a moment and be grateful for all of that.
I stayed on Day #5 for an extra day just because. There was something about sending love to my entire body that felt very good. Unlike you, I have had an issue with weight all my life. It seems that my thoughts about my body were always critical and focused on "problem" areas- my thighs were too big. My butt massive, my stomach poking out and my boobies- well, le's just say that sometimes I thought of them as assets and other times liabilities. However, the whole exercise of focusing love had me so grateful for all that it takes to have a healthy body. All of the 700 trillion cells and multitudes more of synergistic microbes that work cooperatively every second of every day for me to walk, talk, eat, sleep, move, sing, dance and ........be without pain.
It felt good to stop a moment and be grateful for all of that.
Wednesday, July 23, 2014
Shealy SELF-HEALTH Day #5
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...Love.
As you repeat the phrase try to FEEL the emotion of love as you do this exercise. Then focus and project the feeling of love to each and every part of your body. As you breathe in and breathe out, imagine love as a powerful force and then:
Focus on loving your feet.
Focus on loving your legs.
Focus on loving your pelvis.
Focus on loving your abdomen.
Focus on loving your back.
Focus on loving your chest.
Focus on loving your arms.
Focus on loving your neck.
Focus on loving your head.
Focus on loving your entire body as a whole and continue to breathe-in and breathe-out repeating the phrase I am......Love.
After 10 minutes take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...Love.
As you repeat the phrase try to FEEL the emotion of love as you do this exercise. Then focus and project the feeling of love to each and every part of your body. As you breathe in and breathe out, imagine love as a powerful force and then:
Focus on loving your feet.
Focus on loving your legs.
Focus on loving your pelvis.
Focus on loving your abdomen.
Focus on loving your back.
Focus on loving your chest.
Focus on loving your arms.
Focus on loving your neck.
Focus on loving your head.
Focus on loving your entire body as a whole and continue to breathe-in and breathe-out repeating the phrase I am......Love.
After 10 minutes take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
I felt it again!
Dear Beth,
So, I've decided to do an experiment. I don't really know what this thing is that I'm feeling but surely someone does. So I googled the phrase "human energy field." Oh My! There were a gazillion articles, some stranger than others and some very, very strange. So I decided to stick with what science has ever said about and energy field around the human body. Sure enough, someone has investigated it. Actually, many people have been investigating it since the 1960's.
It seems the first measurement was done in 1963 by a couple of electrical engineers in New York. Then in 1970, David Cohen of MIT, created a machine that actually could measure it. It is called a SQUID magnetometer, which stands for superconducting quantum interference device. This device does measure extremely small energetic fields. After some digging, I came across what appears to be an entire online book that covers biolectricity, biomagnetim and the field of energy fields, biomagnetism. It contains a lot of physics but I still may take a deeper look!
Now it makes sense to me that the heart, for instance has an electric field or how else could defibrillators work to restart the heart. (I'm so glad someone figured out how to do that!!). I also know that there are imagine machines that use magnets to see the brain for instance, the technology is called Magnetoencephalography.
So, I can believe that we all have an energy field generated by electricity and magnetism. What I didn't know until now was that the energy field itself could be "felt" or even more that it could be manipulated by thought. I'm going to have to give this some more thought!!
Anyway, I've spent a couple of days on Day #4 and being One- just to be sure. I have felt this energy thing on both days. Now, I'm ready to move on to Day #5 and to see what role emotion can play. This feels like I am my own lab rat!
When you get to Day #4, I'd be interested to know if you feel anything. Hope all is well.
So, I've decided to do an experiment. I don't really know what this thing is that I'm feeling but surely someone does. So I googled the phrase "human energy field." Oh My! There were a gazillion articles, some stranger than others and some very, very strange. So I decided to stick with what science has ever said about and energy field around the human body. Sure enough, someone has investigated it. Actually, many people have been investigating it since the 1960's.
It seems the first measurement was done in 1963 by a couple of electrical engineers in New York. Then in 1970, David Cohen of MIT, created a machine that actually could measure it. It is called a SQUID magnetometer, which stands for superconducting quantum interference device. This device does measure extremely small energetic fields. After some digging, I came across what appears to be an entire online book that covers biolectricity, biomagnetim and the field of energy fields, biomagnetism. It contains a lot of physics but I still may take a deeper look!
Now it makes sense to me that the heart, for instance has an electric field or how else could defibrillators work to restart the heart. (I'm so glad someone figured out how to do that!!). I also know that there are imagine machines that use magnets to see the brain for instance, the technology is called Magnetoencephalography.
So, I can believe that we all have an energy field generated by electricity and magnetism. What I didn't know until now was that the energy field itself could be "felt" or even more that it could be manipulated by thought. I'm going to have to give this some more thought!!
Anyway, I've spent a couple of days on Day #4 and being One- just to be sure. I have felt this energy thing on both days. Now, I'm ready to move on to Day #5 and to see what role emotion can play. This feels like I am my own lab rat!
When you get to Day #4, I'd be interested to know if you feel anything. Hope all is well.
Monday, July 21, 2014
Shealy SELF-HEALTH Day #4
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...One
The Implication is "at one:"
"At One" could mean unified; connected; in harmony with life and the life force that is inherent in the universe.
"At One" could also mean one with God as in "Hear O Israel, the Lord is God, the Lord is One, (One whole which is indivisible and All encompassing)
"At One" could be the recognition of the the One, which when known, all else can be known.
Repeat for 40 breaths or for 10 minutes at least three times per day.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...One
The Implication is "at one:"
"At One" could mean unified; connected; in harmony with life and the life force that is inherent in the universe.
"At One" could also mean one with God as in "Hear O Israel, the Lord is God, the Lord is One, (One whole which is indivisible and All encompassing)
"At One" could be the recognition of the the One, which when known, all else can be known.
Repeat for 40 breaths or for 10 minutes at least three times per day.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Day 3: There IS something to this!
Dear Beth,
Yesterday and today I spent on Day 3. I must say that the visualizing the energy light field around my body made me actually feel like there was an energy light field around my body! Now, I have heard of people's aura's and of course I know about accupuncture but to feel something myself....that brought the idea or theory into the entirely different light of my own experience.
It felt good, actually. It was like how I would imagine a magnet would feel, except it moves, like waves. I could feel them as I breathed in and out. The amazing thing about this session is that I truly was very relaxed. I did it last night just before falling asleep and it put me to sleep.
I'm going to learn more about energy fields now that I know, without a doubt, that I have one AND that it can help me to relax.
Hope you are having a great week in Maryland.
Yesterday and today I spent on Day 3. I must say that the visualizing the energy light field around my body made me actually feel like there was an energy light field around my body! Now, I have heard of people's aura's and of course I know about accupuncture but to feel something myself....that brought the idea or theory into the entirely different light of my own experience.
It felt good, actually. It was like how I would imagine a magnet would feel, except it moves, like waves. I could feel them as I breathed in and out. The amazing thing about this session is that I truly was very relaxed. I did it last night just before falling asleep and it put me to sleep.
I'm going to learn more about energy fields now that I know, without a doubt, that I have one AND that it can help me to relax.
Hope you are having a great week in Maryland.
Saturday, July 19, 2014
Shealy SELF-HEALTH Day #3
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...relaxed
As you breathe in imagine (see and feel) your body's electrical field. If you wish, you can visualize a light that surrounds your body, like a force field. As you breathe in see the force field move like a wind over the front of your body blowing from the tips of your toes, over your knees, over your torso, past your face to the top of your head.
As you breathe out imagine (see and feel) the force field move like a wind over the back of your body, blowing from the top of your head, down your back to the bottom of your feet. Continue to "watch and sense" this pleasing sight and pleasant sensation with each in-breath and out-breath.
As you breathe in, remember to say to yourself:
I am...
(Visulalize the force field moving over the front of your body.)
As you breathe out remember to say to yourself
...relaxed
(Visualize the force field moving over the back of your body.)
Repeat for 40 breaths or for 10 minutes at least three times per day.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...relaxed
As you breathe in imagine (see and feel) your body's electrical field. If you wish, you can visualize a light that surrounds your body, like a force field. As you breathe in see the force field move like a wind over the front of your body blowing from the tips of your toes, over your knees, over your torso, past your face to the top of your head.
As you breathe out imagine (see and feel) the force field move like a wind over the back of your body, blowing from the top of your head, down your back to the bottom of your feet. Continue to "watch and sense" this pleasing sight and pleasant sensation with each in-breath and out-breath.
As you breathe in, remember to say to yourself:
I am...
(Visulalize the force field moving over the front of your body.)
As you breathe out remember to say to yourself
...relaxed
(Visualize the force field moving over the back of your body.)
Repeat for 40 breaths or for 10 minutes at least three times per day.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Friday, July 18, 2014
Biogenics: A course for the rest of my life
Hi Beth,
Yesterday I received great news from the doctor. My heart looks "supberb." That was his word. I have 50% ejection fraction, which means that my heart is pumping the volume of blood equivalent to 50% of it's capacity. When I started this healing journey in April, it was at 23%.
The doctor was clear that the rest regimen that got me this far is not the strengthening regimen that is needed now. The heart muscle needs to be built up again and the only way to do that is through exercise. So, my "prescription" is cardiac rehab for at least 3 months. Then, after that a life-style change for the long-term that focuses on prevention.
In my head, I see my healing in these three stages, rest, strength and prevention and, of course, I'm giving myself grades.
I give myself an B+ for stage 1- Rest. I would have earned an A but I have to take off points for walking the dog and then not having strength to walk home. Luckily I had my phone and so I sat on the asphalt until help arrived.
I'm in stage 2, Strengthening, right now. It is too early in the course to assign grades, but I am starting off strong with cardiac rehab and a commitment to exercise for at least 30 minutes 6 days per week- 3 days at Rehab and the other 3 with William. Since my doctor won't release me to return to work until cardiac rehab has been completed, I now have an entire semester to devote to finishing this stage and beginning the hardest course of all, Prevention.
You are helping me with stage 3. Prevention is hard because I'm not quite sure how to do it. Had it been a regular heart attack, the prevention plan was to basically do what I was already doing. eat a healthy diet, exercise, get plenty of rest, meditate. But how do you prevent emotional stress? Especially when being stressed means being busy and being busy means being productive and being productive means being useful and being useful means being important. I don't know how to NOT be stressed!
Which is why I so need this class.
Although, this course is still being developed, I do have a preliminary textbook-90 Days To Self-Health by C.Noman Shealy, MD. On the cover is this claim "Biogenics: How to control all types of stress through a compete health program of auto-genics, diet, vitamins and exercise." I am now in day 3 of the 90 days. The focus is on relaxation periods through-out the day. The approach looks promising.
So, I am hopeful that I will make a complete life-style change in this course. I would consider myself a good candidate to pass the course with a good grade. I have time to devote myself fully to this class. I am a highly motivated student because failure in this course would have serious effects on my future (i.e another heart reboot!). Finally, I am hopeful because I have you, my study partner.
Yesterday I received great news from the doctor. My heart looks "supberb." That was his word. I have 50% ejection fraction, which means that my heart is pumping the volume of blood equivalent to 50% of it's capacity. When I started this healing journey in April, it was at 23%.
The doctor was clear that the rest regimen that got me this far is not the strengthening regimen that is needed now. The heart muscle needs to be built up again and the only way to do that is through exercise. So, my "prescription" is cardiac rehab for at least 3 months. Then, after that a life-style change for the long-term that focuses on prevention.
In my head, I see my healing in these three stages, rest, strength and prevention and, of course, I'm giving myself grades.
I give myself an B+ for stage 1- Rest. I would have earned an A but I have to take off points for walking the dog and then not having strength to walk home. Luckily I had my phone and so I sat on the asphalt until help arrived.
I'm in stage 2, Strengthening, right now. It is too early in the course to assign grades, but I am starting off strong with cardiac rehab and a commitment to exercise for at least 30 minutes 6 days per week- 3 days at Rehab and the other 3 with William. Since my doctor won't release me to return to work until cardiac rehab has been completed, I now have an entire semester to devote to finishing this stage and beginning the hardest course of all, Prevention.
You are helping me with stage 3. Prevention is hard because I'm not quite sure how to do it. Had it been a regular heart attack, the prevention plan was to basically do what I was already doing. eat a healthy diet, exercise, get plenty of rest, meditate. But how do you prevent emotional stress? Especially when being stressed means being busy and being busy means being productive and being productive means being useful and being useful means being important. I don't know how to NOT be stressed!
Which is why I so need this class.
Although, this course is still being developed, I do have a preliminary textbook-90 Days To Self-Health by C.Noman Shealy, MD. On the cover is this claim "Biogenics: How to control all types of stress through a compete health program of auto-genics, diet, vitamins and exercise." I am now in day 3 of the 90 days. The focus is on relaxation periods through-out the day. The approach looks promising.
So, I am hopeful that I will make a complete life-style change in this course. I would consider myself a good candidate to pass the course with a good grade. I have time to devote myself fully to this class. I am a highly motivated student because failure in this course would have serious effects on my future (i.e another heart reboot!). Finally, I am hopeful because I have you, my study partner.
Thursday, July 17, 2014
Shealy SELF-HEALTH Day #2
Chapter 4 of the book 90 Days to Self-Health by Norman Shealy is titled "Relaxation, Relaxation, Relaxation." The chapter contains practice session instructions for days 2-35. Today I completed Day #2 which was very easy compared to Day #1. There was just one set of instructions to be repeated three times during the day.
Assume your position. Close your eyes. Take a deep breath and let it out slowly. Then with each deep slow breath-in say "I am" and with each breath-out say "calm and serene."
I am......calm and serene.
Repeat and continue for 10 minutes.
Terminate each session just as on Day 1- by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Have 3 practice sessions during the day.
Feel free to substitute one practice session for the body-breathing exercise that is explained in Day #1C.
Assume your position. Close your eyes. Take a deep breath and let it out slowly. Then with each deep slow breath-in say "I am" and with each breath-out say "calm and serene."
I am......calm and serene.
Repeat and continue for 10 minutes.
Terminate each session just as on Day 1- by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Have 3 practice sessions during the day.
Feel free to substitute one practice session for the body-breathing exercise that is explained in Day #1C.
Wednesday, July 16, 2014
Why is Day #1 taking me FOUR days to complete?
Thanks Beth for your comments. You reminded me that I had not quite done Day #1 the way I need to do it, even after three days.
It took me three days to just get them all done. Yesterday, I had a great time during my training period. Yesterday, I also had moments of frustration and I noticed that I did not utilize the training at all except when I "scheduled" them.
Since stress is not predictable and regular, I don't think it is a good idea to plan the training and then not utilize it until the next scheduled time. So thank you. You are correct. From now on I will do the schedule AND bring some aspect of the training to a regular non-scheduled episode of stress.
It took me three days to just get them all done. Yesterday, I had a great time during my training period. Yesterday, I also had moments of frustration and I noticed that I did not utilize the training at all except when I "scheduled" them.
Since stress is not predictable and regular, I don't think it is a good idea to plan the training and then not utilize it until the next scheduled time. So thank you. You are correct. From now on I will do the schedule AND bring some aspect of the training to a regular non-scheduled episode of stress.
Tuesday, July 15, 2014
Shealy SELF-HEALTH Day #1
The following directions are taken from 90 Days to Self-Health
(3rd Edition) "Biogenics: How to control all types of stress by
yourself through a complete health program of autogenics, diet, vitamins
and exercise." by C. Norman Shealy, 1987.
Background excerpts below are from pages 29-31 and are printed here to provide background information on the technique. The excerpts are no substitute for reading and re-reading the entire book, which can be purchased from Shealy.com or at Amazon.
The excerpts are followed by my version of the directions for Day 1A, 1B and 1C. An audio file of the directions in real time will accompany this post, so that you will be able to close your eyes and concentrate on relaxing.
Excerpts from Text
"Biogenics, as used in this book, consists in mental exercises or programs designed to help you stabilize the autonomic nervous system. Once you achieve such control, emotional stress is regularly canceled and no longer harmful to the body. And each day you (will) tune in more and more to the universal life force- you may want to call it God- which works with your highest inner being to achieve physical, mental and spiritual health.
If you intend to follow the program as developed in this book you must plan on doing a certain amount of practicing.....Most people practicing 45 minutes a day (divided up into three 15 minute sessions) for six to ten months are able to achieve excellent self-regulation of the autonomic nervous system. The exercises in this book are designed to fit into such a practice routine.... Since stress builds tension, both physical and emotional, Biogenics begins with relaxation and you ability to relax may eventually be the determining factor in preventing disease or death."
"...Once you've relaxed, you will learn to go within your own mind, to examine yourself objectively without outside influences and in this state you learn to savor each moment without concern for any other (moment), to be, as of now. And in this state of internal awareness you can program the physiology of your body by repeating the appropriate suggestions to it and by visualizing the desired goals. Once you learn the techniques this book will be teaching you, you will become so acutely aware of the functions of your body that you will know where stress is affecting you and you'll be able to avoid such wasteful wear and tear. The entire process makes you feel better. And you'll begin to appreciate how nice it is to feel good. It is both pleasant and desirable that you actually feel good. So relax and enjoy it."
**********************************************************************
Session #1A is the first of three sessions done on Day #1 of Shealy Self-Health Program.
The first step in relaxing is to find a comfortable position. For most people this means lying flat on our back with hands and legs uncrossed. If you're sitting, you should have your back as straight as possible, legs and hands uncrossed and in a restful position.
Your next goal is to acheive a fixed concentration to focus your attention upon a specific mental activity so that distracting thoughts and emotions don't interfere. ...Relaxation is not so difficult if you begin by telling yourself to RELAX and stop thinking about anything else.
Always begin by closing your eyes and taking a deep breath-enjoy the pleasure of feeling yourself breathe. As you breathe slowly in and out, say to yourself quietly "I am" on the in-breath "relaxed" on the out-breath.
Count about 40 deep slow in-breaths and out-breaths. This will take about 10 minutes.
*************************************************************************
Session #1B is the second of three sessions done on Day #1 of Shealy Self-Health Program.
Assume your relaxed position of either sitting or lying down.
Say to yourself and do the following visualizations.
"I visualize the number "3." I take a deep breath-in as I continue to visualize the number "3." I repeat "3-3-3" as I breathe out.
"I visualize the number "2." I take a deep breath-in as I continue to visualize the number "2." I repeat "2-2-2" as I breathe out.
"I visualize the number "1." I take a deep breath-in as I continue to visualize the number "1." I repeat "1-1-1" as I breathe out.
I feel myself relaxing deeper and deeper. I deepen the relaxation by visualizing myself stepping onto the top of an escalator, and I breathe deeply and slowly in and out; in and out. And as I see myself descending on the escalator, into a deeper and deeper state of relaxation, I count
10- 9- 8- 7- 6- 5- 4- 3- 2- 1.
I am now deeply and pleasantly relaxed.
Now take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
************************************************************************************
Session #1C is the third of three sessions done on Day #1 of Shealy Self-Health Program.
Assume your relaxed position of either sitting or lying down.
Relax, close your eyes. As you breathe in, imagine you are breathing through your feet and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your feet.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your legs and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your legs.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your pelvis and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your pelvis.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your abdomen and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your abdomen.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your back and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your back.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your chest and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your chest.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your arms and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your arms.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your neck and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your neck.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your head and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your head.
*Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your entire body and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs, bones and systems of your entire body as a whole. Repeat this for at least 10 breaths.
Now take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
************************************************************************
*from page 32- "This particular exercise (whole body breathing) is one of the most important in this book. If you have free time during the day, spend a few minutes breathing this way, inhaling through your body as a whole and cleansing your body as you breathe out through your entire body."
...Practice this technique many times daily. The more you practive the more you'll benefit. Only through repetition can changes be effected in the autonomic nervous system. Repetition of Biogenics exercises is the most important factor in success. Only with constant repetition can you "get through" to your subconscious mind and the central management system- the hypothalamus and the limbic system.
....Your health is worth 45 minutes per day.
Background excerpts below are from pages 29-31 and are printed here to provide background information on the technique. The excerpts are no substitute for reading and re-reading the entire book, which can be purchased from Shealy.com or at Amazon.
The excerpts are followed by my version of the directions for Day 1A, 1B and 1C. An audio file of the directions in real time will accompany this post, so that you will be able to close your eyes and concentrate on relaxing.
Excerpts from Text
"Biogenics, as used in this book, consists in mental exercises or programs designed to help you stabilize the autonomic nervous system. Once you achieve such control, emotional stress is regularly canceled and no longer harmful to the body. And each day you (will) tune in more and more to the universal life force- you may want to call it God- which works with your highest inner being to achieve physical, mental and spiritual health.
If you intend to follow the program as developed in this book you must plan on doing a certain amount of practicing.....Most people practicing 45 minutes a day (divided up into three 15 minute sessions) for six to ten months are able to achieve excellent self-regulation of the autonomic nervous system. The exercises in this book are designed to fit into such a practice routine.... Since stress builds tension, both physical and emotional, Biogenics begins with relaxation and you ability to relax may eventually be the determining factor in preventing disease or death."
"...Once you've relaxed, you will learn to go within your own mind, to examine yourself objectively without outside influences and in this state you learn to savor each moment without concern for any other (moment), to be, as of now. And in this state of internal awareness you can program the physiology of your body by repeating the appropriate suggestions to it and by visualizing the desired goals. Once you learn the techniques this book will be teaching you, you will become so acutely aware of the functions of your body that you will know where stress is affecting you and you'll be able to avoid such wasteful wear and tear. The entire process makes you feel better. And you'll begin to appreciate how nice it is to feel good. It is both pleasant and desirable that you actually feel good. So relax and enjoy it."
**********************************************************************
Session #1A is the first of three sessions done on Day #1 of Shealy Self-Health Program.
The first step in relaxing is to find a comfortable position. For most people this means lying flat on our back with hands and legs uncrossed. If you're sitting, you should have your back as straight as possible, legs and hands uncrossed and in a restful position.
Your next goal is to acheive a fixed concentration to focus your attention upon a specific mental activity so that distracting thoughts and emotions don't interfere. ...Relaxation is not so difficult if you begin by telling yourself to RELAX and stop thinking about anything else.
Always begin by closing your eyes and taking a deep breath-enjoy the pleasure of feeling yourself breathe. As you breathe slowly in and out, say to yourself quietly "I am" on the in-breath "relaxed" on the out-breath.
Count about 40 deep slow in-breaths and out-breaths. This will take about 10 minutes.
*************************************************************************
Session #1B is the second of three sessions done on Day #1 of Shealy Self-Health Program.
Assume your relaxed position of either sitting or lying down.
Say to yourself and do the following visualizations.
"I visualize the number "3." I take a deep breath-in as I continue to visualize the number "3." I repeat "3-3-3" as I breathe out.
"I visualize the number "2." I take a deep breath-in as I continue to visualize the number "2." I repeat "2-2-2" as I breathe out.
"I visualize the number "1." I take a deep breath-in as I continue to visualize the number "1." I repeat "1-1-1" as I breathe out.
I feel myself relaxing deeper and deeper. I deepen the relaxation by visualizing myself stepping onto the top of an escalator, and I breathe deeply and slowly in and out; in and out. And as I see myself descending on the escalator, into a deeper and deeper state of relaxation, I count
10- 9- 8- 7- 6- 5- 4- 3- 2- 1.
I am now deeply and pleasantly relaxed.
Now take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
************************************************************************************
Session #1C is the third of three sessions done on Day #1 of Shealy Self-Health Program.
Assume your relaxed position of either sitting or lying down.
Relax, close your eyes. As you breathe in, imagine you are breathing through your feet and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your feet.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your legs and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your legs.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your pelvis and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your pelvis.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your abdomen and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your abdomen.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your back and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your back.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your chest and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your chest.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your arms and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your arms.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your neck and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your neck.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your head and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your head.
*Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your entire body and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs, bones and systems of your entire body as a whole. Repeat this for at least 10 breaths.
Now take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
************************************************************************
*from page 32- "This particular exercise (whole body breathing) is one of the most important in this book. If you have free time during the day, spend a few minutes breathing this way, inhaling through your body as a whole and cleansing your body as you breathe out through your entire body."
...Practice this technique many times daily. The more you practive the more you'll benefit. Only through repetition can changes be effected in the autonomic nervous system. Repetition of Biogenics exercises is the most important factor in success. Only with constant repetition can you "get through" to your subconscious mind and the central management system- the hypothalamus and the limbic system.
....Your health is worth 45 minutes per day.
Let's begin SELF-HEALTH: 90 days or however long it takes
Hi Beth,
Got
your
comment that was posted on this blog. I am now focusing all of my
efforts on the 90 day Shealy plan in order to learn how to THINK
differently so that I can really have less stress in my life.
As you see, I've been blogging for some time but ignore the early
stuff. All of the rest of the blog posts have prepared me for this.
As
I have
been writing, reading, seeking and praying, I am convinced that this
encompasses all that was missing in my other attempts to become
less-stressed because it targets other parts of human consciousness
besides the logical/language centered cognition that either narrates the
reason for my stress or describes my symptoms of upset. My real issue
is in how the thoughts make me feel! I want to know how I can fight
thought with thought or rather stressful thought with peaceful thought
or even better stressful thought with peaceful feeling, thought, belief,
subconscious awareness- whatever I can use. You only have to have a
stress-related cardiac arrest once to realize that normal thinking is
not enough to combat stress.
I've
posted Day #1. It is my own version of the instructions. I plan to
create audio files in the future, so that I can hear myself telling
myself that "I AM calm and serene."
Let me know how it goes with
you.
Cheryl**************************************************************************
Dear Beth,
Thanks for joining me on this adventure of creating a less stressed life. I have recorded the first day of our 90 Days to Self-Health by Norman Shealy. It took me three days to do all three sessions of Day 1 to my satisfaction, so I'm guessing it may take me a wee bit longer than 3 months. However, it will be worth it. I experienced something wonderful to day...actually felt it.... when I got to the last session. It was even better than relaxation! I will have to learn how to do this but I plan to upload the Audio version of the instructions so that you can have them on the go OR RATHER on the "stop." So that you can actually stop and take your 15 minute relaxation break. I will use this blog to post. The blue text represents my new start with the blog. As you see, I've been writing on for a while. Please don't read the back story--ok read it if I just made you curious--but so much has changed since I first started. My whole approach to health and healing is different following my "reboot."
So, I will let you know when the audio files have been loaded and then we will be on our way.
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