36 Conscious and Aware Exhalations Meditation
Breath is the simplest and most perfect of all the tools we have for health and balance. The breath can be used with awareness at any moment to balance the life energy and bring us into a place of harmony and healing flow. Within the breath lies our power to transform our lives and the world. The breath releases endorphins, helps to clear and focus the mind, strengthens weak abdominal and intestinal muscles, and has deep purifying effects on the respiratory and nervous system. There is a strong relationship between our emotional state and the quality of our breathing. Poor breathing depletes energy and negatively affects mental alertness as well as causing or worsening all dis-eases! The first step in healthy breathing is to become conscious of how we actually breathe.
In Jin Shin Jyutsu, we are invited to focus not on the inhalation but instead to observe the Exhalation, as it is the key to clearing the body. "The 36 Conscious Exhalations Meditation" is a great way to access this Limitless Life-Power.
Sit with your hands folded in your lap or in another comfortable position.
Drop your shoulders. Bow your head and SMILE from the very soul of you.
Begin by counting each exhalation. One, exhale, inhale. Two, exhale, inhale.......
Allow your breath to unfold naturally.
When we EXHALE long and deep, we release all of the stale air held in the lungs. Imagine that your exhalation is even longer than the inhalation. Observe the pause that happens just before the inhalation begins.
You will begin to realize that once you have fully exhaled, the next inhalation "just happens". No effort is necessary. Again observe the pause that happens just before the exhalation begins again. Just by focusing on these pauses the breath becomes deeper and slower. Bring your attention to these pauses.
If you lose count, just begin again. This exercise can be done all at once, or broken into 4 session of 9 breaths each. In time, your breathing will automatically become deeper and more rhythmic. As you count each breath, your attention is focused on the counting and this in turn serves as a way to quiet the mind.
As you EXHALE, unload all the dust dirt and greasy grime that is held in your body. Exhale from head to toes. INHALE from toes to head. RECEIVE the Cosmic Energy of Abundance and connect to the Cosmic Energy Force.
When we breathe in this manner, we have the ability to eliminate stress, anxiety, irritation and anger. We experience a reduction in depression, insomnia and general fatigue. We see improvements in our blood circulation, lung capacity, digestion and elimination. And when you combine the use of your breath with holding your fingers, the results will astound you.
The practice of Jin Shin Jyutsu teaches us that with each breath we are made new, imbued with a new awareness of our limitless life energy and awakened to our ability to partake of Effortless Reality.
"Learn how to exhale,
the inhale will take care of itself."
~Carla Melucci Ardito