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Anxiety impedes reading

Breathing techniques - Breathing is fundamental to human existence. Breathing the breath of life is permission to live. So, notice how you breathe while you read. Occasionally take in a very deep breath and exhale it all at once (like a deep sigh of relief). Do this before you read. Taking in the breath of life can also relieve a large amount of your anxiety and doubt about reading. I think you will be pleased with what breathing can do for your reading experience.

Exercise 183 Mental Projection Into Objects

As an exercise, assume a relaxed position in a chair or couch and do some deep, rhythmic breathing (review Exercise -- Relaxation For Improved Awareness and the breathing exercises). With your eyes closed, imagine yourself blowing up like a balloon -- larger and larger, while 'feeling' yourself getting bloated and round. Let yourself get as big as the room, as big as the house or as big as you can imagine yourself being, then stop and 'feel' yourself that way. Now reduce yourself gradually down to normal size again. Next, visualize yourself getting smaller and smaller like a shrinking man. Let yourself 'feel' the shrinking process as you grow smaller and smaller until you are as small as you possibly can imagine, then stop and 'feel' yourself that way.

Exercise 176 Learning Self Hypnosis

Continue breathing deeply and steadily without strain. Now take a deep, satisfying breath and hold it for a few seconds, and you will hear your pulse throbbing in your ears. Release it slowly. Repeat the process once again. Now affirm to yourself 3 times that all your muscles are relaxed. With your conscious awareness, recheck the whole body to confirm that no muscles have been overlooked. There should be no tension anywhere.

Exercise 184 Astral Projection Techniques

As an exercise, choose a time when you're completely alone. Lie down and relax in a comfortable position (review Exercise -- Relaxation For Improved Awareness ) and take 10 to 20 deep, abdominal breaths. Now while breathing slowly and with your eyes closed, imagine yourself in a room on the second floor of a house. There is a window in front of you. Go to the window and open it. Imagine yourself floating out of the window and looking down at the ground. Now float back into the room and over to your body lying on the bed. (You could also visualize the sensation of falling through the air once you're out of the window.) Hover over your body from 6 feet in the air and look down at yourself. Concentrate and feel your conscious awareness hovering at a point 6 feet above you. Imagine yourself very light and observing your own body features from 6 feet away (review Exercise -- Pain Control Via Detachment ).

Exercise 50 Managing Your Anger

Consciously validate to yourself that it's OK to feel anger over something, but observe and understand it rather than act it out. When you do this, long suppressed memories may surface for examination and review. By writing down your feelings in a journal, you can further facilitate getting them out of your mind and away from unnecessary repression. Deep breathing, yelling, laughing, crying and even beating on pillows can all be helpful during this releasing process. The more you can contact and recognize what you are angry about at any given moment, the more alive, whole and empowered you can feel.

Exercise 20 Meditation

For beginning meditators, the simple exercise of observing and attending to your breathing is a good one. Choose a quiet place and assume a comfortable position in a chair with your spine erect. Relax, close your eyes and bring your conscious awareness to the rhythm of your breathing. Say to yourself, I am mindfully aware of breathing in, and then I am mindfully aware of breathing out. You don't even have to recite the whole sentence. Just say, breathing in and breathing out, to keep your mind on your breath. Notice the rising and falling of your abdomen as you breathe. Let your body become still while you inhale steadily and slowly. Feel the flow of your breathing. Notice how each breath cleanses and nourishes you. As thoughts intrude upon your consciousness, allow them to come and go without giving them further energy. Just witness the thoughts and bring your awareness back to your breathing. As you practice, you will gradually start to detach from these thoughts and cease your...

Exercise 22 Connected Breathing For Increased Energy

Breathing is such a simple thing, but conscious breathing involves activating the upper cortical brain cells. If you inhale and hold your breath to lift a weight, you maintain control until the breath is released. Normally you involuntarily breathe 14 to 18 times a minute. The more excitable you are, the more breaths per minute you take. When you're reading a book, you breathe differently than when you're making love. Different physical activities and mental states require different modes of breathing. For instance, fear, worry and depression often interfere with proper breathing. Gradual oxygen deprivation can in turn cause mental and physical impairment. To illustrate how you can voluntarily control your breathing, take a deep, abdominal breath, and read the following paragraph aloud without inhaling. Powerful effects can be felt by controlling your inhalation and exhalation in a connected way. By gently, but deeply breathing in and out without a pause in between, you can...

Exercise 145 Imagine and Mind Walk Your Goals

Now relax, get comfortable and do some deep breathing to allow all your pressure and tension to dissipate (review Exercise -- Relaxation For Improved Awareness and the breathing exercises). Allow yourself to slip into a twilight state of mind just before the sleep level (review Exercise -- Learning Self-Hypnosis ). Now use your imagination and create an image of what it would feel like if your dream or goal were fulfilled. Visualize it for 7 seconds. Don't just imagine a passive scene, but fully associate yourself with the goal experience of an active, vigorous scene. Add to the goal as many details as you need, and visualize it again for 7 seconds. Add to your vision all the sensory data and feelings of accomplishment you intend to achieve upon your goal's realization. See where you want to be. Hear the sounds of the people involved. Feel textures and smell fragrances in your visualization. Emotionalize with it, and visualize it in this way for 7 seconds. Mind walk the whole imagery...

Exercise 180 Mirror Regression or Fantasy

Depending upon your belief system, this exercise could be just a fanciful novelty or it could be a regressive look back into your previous lifetimes. Seat yourself, naked or clothed, in front of a large mirror in a darkened room with a small flickering candle on each side of you. Relax your body completely and breathe rhythmically and deeply into your abdomen. Now begin looking at your image in the mirror. Concentrate your attention intently upon your right eye without blinking and instruct yourself to progressively relax deeper and deeper (review Exercise -- Relaxation For Improved Awareness ). Now ask yourself softly, Who have I been Keep breathing deeply and rhythmically while repeating the question over and over.

4Worry about missing a critical not or other conjunctive structure

Breathing exercises (refer to Breathing Exercises). As I have already stated, breathing is fundamental to life in general and reading in particular. In conjunction with breathing exercises, just plain old physical exercise is good for the learning environment. When our bodies are stressed with enjoyable exercise, they function better, including reading.

Exercise 83 Rhythmic Memorizing

The following superlearning exercise from Bulgaria gained wide acclaim some years ago. Select information bits (foreign vocabulary or whatever) that you want to learn. Get in a comfortable position, close your eyes, relax and do some deep breathing to prepare yourself. Next, have your assistant read to you the material to be learned in 4-second intervals. Have your assistant read a bit of information for 4 seconds, then pause for 4 seconds and then continue this 4-second read and pause process over and over with different bits of information. While your assistant does this, you rhythmically breathe in and out during the 4-second silent period, and hold your breath during the 4-second reading period. Within just 15 minutes, you'll be able to assimilate over 80 new bits of information quite easily. To help pace yourself with the 4-second tempo, record a tapping sound every 4 seconds on a repeating loop tape and play it during the session. Keep the learning sessions about 20 to 30...

Exercise 64 Problem Solving Via Drawings

Since art is basically a right brain activity, talk about your problems aloud to yourself while idly doodling and sketching anything which comes up. As a path to the subconscious is cleared, solutions will be automatically drawn in caricature or abstract form. If you choose the same room, chair and time of day for the exercise, daily repetition will eventually produce surprising results. Precede this exercise with relaxation, affirmation and deep breathing and you'll optimize your results. If you use your left hand (right brain) for sketching, this can often assist you in the generation of ideas.

Exercise 23 Cleansing Breath For Better Health

Surprising to Westerners is the fact that good controlled breathing has a great deal to do with all the extranormal powers exhibited by yogis and lamas of the East. How could such a simple thing like breathing be connected to better mental powers The Hindus call breathing exercises pranayama, which is the control of the prana or subtle life energy of your breath. Food and drink are important, but if your breath ceases, all other manifestations of energy and movement of your body stop automatically. When you control the motion of your lungs, you control the subtle prana. When your life energy is controlled, every part of your body can be filled with it and bodily control is much easier. All diseases of your body can be eliminated by controlling and regulating your life energy, and it brings about the power of healing. If your body is strong and healthy with an abundance of life energy, your radiating vibrations will benefit the people around you as well. In ordinary breathing, you...

Exercise 216 Boosting Your Brain Power

Oxygen is the key to better brain usage. If your heart rate is increased and your blood vessels are dilated, more oxygen can reach your brain hence moderate exercise can improve your brain's functioning. Deep, abdominal breathing is also very good, because blood favors the lower areas of your lungs due to gravity, and a more enriched mixing of blood and oxygen is achieved (see breathing exercises).

Exercise 187 Remote Viewing Via Telepathy

To begin the exercise, do some rhythmic, deep breathing and assume a comfortable position in a chair or lie prone on a couch. Relax all your muscles from your toes to your head in a progressively thorough fashion. The more of an alpha theta brain wave state that you can achieve, the better. Now, working with a partner to serve as the 'beacon,' designate a specific time when your partner is to reach a particular target site (a fountain, park, building, beach, etc.). Have the beacon arrive on time and have him think only of the site. Look at a picture of the beacon or visualize his face and ask, Where are you

Exercise 181 Past Life Fantasy or Regression

Have a partner assume a relaxed, prone position on a couch or bed. Guide your partner in some deep, rhythmic breathing (review the breathing exercises.) With his eyes closed, have him relax his whole body from his toes to his head (review Exercise -- Relaxation For Improved Awareness ). Now have your partner participate in the following mind-expanding visualizations. First, have him imagine that he is blowing up like a balloon -- larger and larger, while feeling himself getting bloated and round. Let him feel himself getting as big as the room, as big as the house or as big as he can imagine and let him tell you when he is at that maximum point of feeling big by saying, OK. Now tell your partner to reduce his size gradually down to normal size again. Next, have your partner visualize himself getting smaller and smaller like a shrinking man. Let him feel the shrinking process as he grows smaller and smaller until he is as small as he can imagine. Then let him acknowledge this maximum...

Exercise 100 Self Massage

Getting in touch with your own body can often bring you a better awareness of its difficulties. Now take off your shoes and socks and stand up with your feet about a foot and a half apart. Put your hands behind your back and hook your thumbs together, palms turned outward. Now extend your arms away from your body as you arch your body back and look toward the ceiling. Hold that posture for 6 - 12 seconds while breathing slowly. Then bend forward toward your toes, but keeping your thumbs locked and your arms extended. Hold that posture for 6 - 12 seconds while breathing slowly. As an exercise, sit down and begin massaging your feet and toes. Pay special attention to sore points in your feet as well as your hands, which correspond to internal areas, often organs, and acupressure these points for relief. Work your way up the body to your face and scalp by gently kneading each muscle group. Feel and get in touch with your bones, fat and sinew. Let your fingertips explore and find...

Harmonize Body Mind Processes

To begin this exercise, relax in a chair or lie down on a couch or bed and close your eyes. Take in a slow, deep breath of as much air as you can hold. Now exhale slowly, but completely. Inhale 10 deep abdominal breaths and each time exhale slowly by pulling your abdomen in. Now make your breathing rhythmic. Inhale to the count of 4 hold it to the count of 4 exhale to the count of 4 and pause to the count of 4. Repeat 3 cadences of this rhythmic pattern. Now relax. Next, inhale to the count of 6 hold it to the count of 6 exhale to the count of 6 and pause to the count of 6. Repeat this process 3 times. Now do the same thing to a count of 8. Repeat that 3 times. Do this series daily. Another variation of this exercise is to do as above, but synchronize the counts of your breaths to the beats of your pulse. Remember all breathing exercises should be done gently and never forced, so practice them frequently and during the idle moments throughout your day.

Exercise 112 Seeing With Your Skin Body

Gradually relax all your muscles, from your toes to your head and slowly do some deep, abdominal breathing (review Exercise -Relaxation and all the breathing exercises). Working with color pairs at first, have a partner alternately give you black and then white sheets of paper for starters then red and green sheets and so on. While blindfolded, lightly touch and feel each paper then feel the air just above it.

Exercise 148 Pain Away Breathing

To provide variety to the exercise, breathe in the color orange during the procedure above (or whatever other color your inner self deems more suitable). This breathing technique not only eliminates pain, but also many negative emotional feelings as well. Also, since laughter releases pain-relieving endorphins into your system, artificially laugh occasionally to assist the process of pain relief.

Exercise 25 Better Breathing Better Emotions

Retention of your breath develops control, and slow exhalations relax body tissues to prevent your energy from becoming a form of tension. Your body sometimes automatically relieves tension by releasing the breath in the form of a sigh or a groan. In this exercise, begin by breathing in to the count of 4 and out to the count of 12. Do this sequence 10 times a day, over a 2 week span of time, and gradually increase the count until you are able to breathe in to the count of 7 seconds and out for the count of 21 seconds. Always do each sequence 10 times. Next, inhale slowly to the count of 4, hold it for the count of 16 and exhale slowly to the count of 8. When counting in this exercise, you might repeat, Peace, Peace, Peace or Calm, Calm, Calm, for added relaxation. You can also mentally repeat the mantra, AUM over and over while you breathe. Next, increase the count ratio to 8 32 16, and then to 16 64 32. Always master one sequence comfortably before progressing to the next. By holding...

General Energizers

When you see energy levels and enthusiasm dropping in your session, or directly following a break, take a few minutes to move people around in the room. Even if it is just to have everyone stand and do some deep breathing or stretching, get learners active. Doing so is important because even though the brain is about 3 percent of total body weight, it consumes about 20 percent of the oxygen taken in by the body. Deep breathing and exercises can help produce a more efficient exchange of oxygen through the blood, thus reinvigorating the brain.

Bodily Aids

THERE are many very excellent exercises for the purpose of keeping the body fit. Some of them are positively necessary for the student who is inclined to be sedentary. The effect of the mind on the bodily functions cannot safely be ignored by anyone who takes up mental training. In concentration of mind, for example, there is a tendency to halt the breath outside the body I know one student who was occasionally recalled to the fact that he had forgotten to breathe in by suddenly choking. So a few suitable breathing exercises will not be out of place in this book. Breathing Exercises. I do not recommend elaborate breathing exercises, such as that of breathing in at one nostril and out at the other. Our object is only to learn regular breathing with the full use of the lungs, so that there may be a good habit during study or concentration. So I suggest only the following simple practices These breathing exercises help to make the body bright and cheerful, and to counteract the natural...

Increase Your Health

Understand that all factors are interrelated too, so if you improve one, the others must also improve. For instance, if you are nutrition oriented, beginning a diet of raw organic vegetables will increase your energy level, and in turn you'll also begin noticing improvement in your breathing, your posture, your emotions and the music you prefer. If you are exercise oriented, beginning a daily routine of good exercise and deep belly breathing will increase your energy level too, and in turn your nutrition, your emotions and your posture will tend to improve as well Exercise also works well with children having a low self-esteem. Statistics have shown that creating basketball courts or gymnasiums in poverty stricken neighborhoods lowers crime and drug addiction in those neighborhoods. To bring balance and harmony in your life, associate yourself with factors that will benefit and help you. Do things with a total involved feeling of enjoyment rather than a mechanistic or disheartened...

The Review

When you begin to get quicker at placing the cards (under ten minutes), you should find that you are no longer having to set each scene in such detail. The whole process of creating and recalling images is rather like rushing to catch a train. You run past a noisy market stall, a busker, road works, and a cofTee shop. But it's after you have collapsed in the train and are getting your breath back, that you begin to remember the details the shouts of 'lovely fresh strawberries', Annie's Song being played by a flautist, feeling the compressor drill vibrating under your feet, the smell of freshly ground Kenyan coffee beans.


After reading that taking a brief nap in the middle of the day reduces stress and improves productivity, I've tried to implement this in my own work schedule, whenever possible. I must confess that I am unable to really nap in the required fashion, so what I do is put my legs up on a chair, close my eyes, concentrate on breathing slowly but steadily, and basically veg out for a few minutes. It definitely helps to reduce my stress level, keeps me refreshed for the rest of the day, and probably increases my productivity. Try this and see if it works for you as well.