Explore Meditation

Treating clients with massage therapy is my day job. To keep it interesting, I include energy work, intuition, and where suitable… guidance.

I am not a trained counselor, so I must keep in check what I suggest, but it was only the other day I realized I do give out quite a bit of advice that falls into the category of commonsense.

I guess it was a natural progression as I always give my injured clients ‘homework’. I suggest specific stretches for those with localized dysfunction. There are good stretches that can be done safely to help, or other things that can trigger spasm or pain. I know the difference and people take my advice on board.

I also use other keys to better health, such as for my salesman with bad posture. Every time he hears his cell phone ring (which is nearly continuous) he tightens his abs, rolls back his pelvis and pulls in his chin. For a week he had to ‘try’, but now it is now an automated trigger that is making him a better person.

But a lot of the clients I see carry stress and burden with them continuously. The muscles of their shoulders and neck are constantly tight under the pressure. This usually leads to reduced range of movement, tension headaches, and more stress. I often suggest yoga and meditation to create balance in their life, but it’s not practical for everyone – especially those who use the “There isn’t enough time in the day,” excuse.

For these people, I introduce them to the “10 Breaths of Freedom”.

Once a day, each and every day, with no excuses… Give yourself 10 Breaths of Freedom.

You might be thinking, ’10 breaths… What could that possibly do?‘ But let me tell you… A Lot!

Make it the same time each day. On first waking, on your lunch break, after your evening shower or as you lay for bed. Find the time it works best for you and stick it in your schedule.

The first benefit of this technique is that it gets you in the habit of regular practice. No matter what time-restraint excuse you give me, You Do Have Time for 10 Breaths! You brush your teeth every day. You don’t think, ‘Maybe I will today, maybe I wont – because I did it yesterday and ill try to do it tomorrow – so it doesn’t matter if I miss today…’ Because your parents got you in the habit, you do it without question. It is a part of your routine. And that is the goal for the 10 Breaths of Freedom.

Why do you brush your teeth? Because there is benefit. Why take the time to be conscious of 10 breaths? Because there is benefit.

I could list, mental clarity, increased energy, reduced muscle tension and physical stress just for starters; But the benefits you receive may well be unique to you and you will only experience them when if you make this a routine part of your life.

Now keep in mind, the ’10 breaths’ is just the minimum. If you have alternate meditative activities, then good for you. Use this on the days you don’t do that. If you want to expand the number of breaths you take, go for it. I’ve just called it the “10 Breaths of Freedom” to remove every excuse of time pressures or difficulty.

For the 10 Breaths of Freedom Relaxation Technique, it is important you are laying flat. (Only if you can do so easily) Use cushions for comfort or support, but it is important to feel solid support beneath you. The breathing itself follows the traditional yogic breath. A constant and steady in-breath, a pause, and constant out-breath of similar time to the in, and pause.

Counting is a common technique to get you going. First Breath In – 2 – 3 – 4, pause… First Breath Out – 2 – 3 – 4, pause… Second Breath In…. etc. (Don’t count the pause to be the same length as the breath, as when your breathing slows this will make the pause to long) It should be a natural breath; Deep, relaxed, and easy…

With the In-Breath, fill your lower abdomen first, then your chest, then your throat. You can reverse that order on the out breath, or just let your whole body deflate without any conscious effort at all. Gravity will do this for you. Both in and out breaths can be through the nose. Some people suggest breathing out of the mouth, but it is not necessary for this exercise. (Try both… It’s up to you)

There are several things to do during these 10 breaths. The first is letting ALL physical tension leave your body. Your diaphragm needs to work, but the rest of you should be a Rag-Doll. Feel tension leave your body with each out breath. Feel it melt off your bones like ice in the sun. Visualize it, imagine it, feel it. When you think you’ve done it… Then relax even more! If you get to 8 before you feel your neck really let go, take a few more breaths or consciously start with relaxing your neck the next time you do the exercise.

Before you get to 10, you should feel as though your whole body has sunk into the floor (bed / couch). Your entire being should feel connected, complete, and as one. Some people can feel or imagine their body as a container with an even flow of energy moving around within it. If you can do this, take note of any blocked areas, as they may need greater attention. Focus your intent on relaxing this area, and feeling the energy flow through it freely. If you can’t feel or experience any of this it doesn’t matter, you are receiving the many benefits anyway.

Now the ‘Freedom’ part of the ’10 Breaths title’ refers to your mind. If you have a concern or burden, these 10 breaths will give you time apart from them. It’s only a moment, but you will gain respite and perspective.

When you start, focus your thoughts on counting your breath. Only be conscious of the single voice in your head that is counting. If other thoughts arise or interrupt, do not pay them any attention. Do not scold yourself from straying or loosing count – simply return to counting the breath and focus on the one true voice.

If that doesn’t work for you – or you move past it in ability, count quietly in the background on automatic, and be conscious of how the breath ‘feels’ in your body. Feel the expansion and retraction of your abdomen and ribs. Feel the air enter your nostrils and fill your whole body, and then feel it leave again. Or experience this as clean and new energy entering and old stale energy leaving…

Moving beyond that further, try the exercise with positive affirmations. On the in-breath, say in your mind ‘I enjoy complete health, happiness and abundance’, and on the out-breath, ‘I let go of all that no longer serves’. Adapt these words so they are suitable for you. Use the same mantra (in and out) for the whole session. Change it tomorrow if you want to, because if you are thinking of a new thing to say with each breath, your mind will be very active.

As you grow, try the practice without thought all together. Just remain present in the moment, and let all stress leave your physical, emotional, mental and spiritual bodies.

With all the possible techniques above, don’t chop and change between then during the one session. Stay with one method for several days or weeks until you have learnt all from it that you can.

In conclusion, this technique is not designed for strict practice (except the regularity of it). Don’t use the options above as an excuse to be lazy. One method per session. Dabbling without mental discipline will not see you receive the many benefits as effectively as you could. The main reason it is flexible comes from the desire to remove every excuse for not doing it daily.
I can’t sit still for long – its 10 breaths.
My mind wanders – its 10 breaths.
I don’t have time – its 10 breaths.
Blah Blah Blah – its 10 breaths!

But don’t take my word for it. If you believe you could benefit from the ‘concept’ of what is described above, make a promise to yourself now that you will do it. Don’t say, ‘you will try to do it…’ Just do it or don’t. If you want an out clause, say, “I will do it everyday for 1 month to see what benefits this gives me.” There is no point reading about the benefits – when you can experience them for yourself.

Daily is essential – you can do this technique more often or for more breaths each time if you like. It is a simple, easy and safe way that I suggest to my massage clients to rid themselves of the physical symptoms of mental stress.

It also doubles as a great introduction to the daily practice of a mental / spiritual discipline, breath-work, mind-work and the experience of the positive benefits you can receive if you just stop, and give yourself the chance to take 10 Breaths of Freedom.

Step away from your computer now, lay flat, and relax. Count your breath in, pause, out, pause, abdomen, chest, throat. Feel more tension leave your body with each breath. Concentrate only on the voice that is counting, or how the sensation feels.

Once you have experienced these 10 Breaths of Freedom, decide if you will give yourself this blessing each and every day.

Then share your experience with the Explore Meditation community in the blog space below.

All the best with your practice, Nigel

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