Creative Edge Focusing E-Newsletter

Relaxation #4: Counting Meditation

Quick, Reliable Stress Reduction Rescue!!! 

Dr. Kathy McGuire, Director                       Week One

From Creative Edge Focusing: This month's Relaxation Exercise :  COUNTING MEDITATION
 
Week One ---"Ahhhhh....pause with me for ten minutes....and just relax!!!
 I will send a relaxation exercise each week as a reminder to pause... 
 
Some people find it easy to drop all their stress and enter into an interior Focusing space.  But, many people need easy first steps of practice for "going quietly inside." And even experienced Focusers get caught up in stress and business and welcome a reminder to take a moment to....pause.....(sigh!)...pay attention to their breathing.......(ahhhhhh!)......and...relax.

The quiet time between instructions is an important time for just breathing---and relaxing.

 

You can lie on the floor or, for most exercises, sit in a chair. If you fall asleep, it's okay! Means you need more rest! But you may also want to practice sitting up to avoid sleeping.

 
Especially at the beginning, time those "1 minute" pauses and enjoy relaxing in the imagery. You will be amazed at how long a minute is, how seldom we ever pause for a whole minute!!!
 
Any of the Relaxation Exercises can be used at the beginning of a longer Focusing session, as a way of "clearing a space" inside, so notice which are your favorites you could call upon.

  COUNTING MEDITATION

 

  Our first Relaxation exercise #1 was Noticing. Then, in exercise #2 we did Guided Imagery At The Beach, then exercise #3, Guided Imagery in The Forest. Now, with Exercise #4 (p. 6 in the Free Download Complete Focusing Instructions), we go back to a meditation more like Noticing:

 

                             Counting Meditation-Allow 10-15 minutes

 

     Here is a simple form of meditation, a way of quieting your mind from its continuous racing---You will learn to discipline yourself to pay attention to counting and breathing, setting aside any thoughts that distract you.

 

      This is not as simple as it sounds! Time and again, you will find that you have forgotten about counting and breathing and allowed your mind to return to its habitual ways of worrying. But the learning is in the trying. If you drift away, simply notice this and return to counting and breathing.

 

---Lie down or sit down and make yourself comfortable---loosen any clothing that is too tight---

1 minute

---Stretch---and relax---stretch---and relax---stretch---and relax---10 seconds

 

---Begin by simply notice your breathing---do not try to force it---just notice the breath going in---and out---in---and out---in---and out---10 seconds

 

---Now, you are going to count from one to seven along with your breathing. Count each time you exhale. So, inhale, then, as you exhale, count "1" to yourself---inhale, and, as you exhale, count "2"---inhale, and, as you exhale, count "3"---and so on, until you reach "7".

30 seconds

---When you reach "7," just start over again, with inhale, then count "1" on the exhale--- and continue up to "7."

30 seconds

---You will find again and again that you have lost track of your counting and drifted off into random thoughts. Don't punish yourself or get upset with yourself. Just notice and return to watching your breathing, and counting.

1 minute

--- Continue repeating as long as you wish, noticing when your thoughts stray and just bringing yourself gently back to counting, from "1" to "7", over and again---

5-10 minutes

---And, when you are, ready, slowly come back into the room.

 

Newcomers: Catch up at E-Newsletter Archive
 
This is the beginning of a new four week cycle, the first week on this Relaxation Exercise. So, you have not missed anything. Within a year, we will cycle through all the exercises, covering those you have missed. However, if you are curious about any earlier cycles, you can check out
 
Anyone Can Always Access the e-Archive
 
 At the Creative Edge Focusing website, Free Resources section, in the submenu, right sidebar.
 
Dr, McGuire's Blog:Ultimate Self-Help

You can catch up on blogs for this week or you can search by Category, for instance finding all blogs on "food" or "collaboration"
Print and Practice!!!!! Counting Meditation
 
Here is your relaxation exercise for this month. Print it out, keep it handy, and take those few moments to relax every day, if you can, or as often as possible. Or, you can just open this weekly reminder and walk through the exercise online. Relaxing is one way to "clear a space" inside for a longer-term Focusing Problem Solving session.
 
You will also find this in the Complete Focusing Instructions download at Creative Edge Focusing, p.6: Pre-Focusing Practice A. Relaxation Suggestions #4: Counting Meditation. You get it by joining our e-support group for further support in practicing Listening and Focusing.
 
And, if you order our Self-Help Package, also in the sidebar icons of our website, you can listen on audio CD Intuitive Focusing: Disk one, Track 5, with Dr, McGuire's peaceful voice to keep you company -- and help you stay on track!!

Disclaimer:Creative Edge e-newsletters are offered purely as self-help skills. In providing them, Dr. McGuire is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

About Creative Edge Focusing
Located by Beaver Lake in Rogers, AR, our goal is to support people in the practice of listening/focusing skills, throughout the world, and for personal growth, interpersonal conflict resolution, and creative individual and group problem solving.
 
Creative Edge Focusing (TM)
Dr. Kathy McGuire
Director