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Relaxation #4: Counting Meditation
When Counting Meditation Instead of Focusing?
Dr. Kathy McGuire, Director Week Four |
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| From Creative Edge Focusing: This month's Relaxation Exercise : COUNTING MEDITATION
Week Four ---"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. So I teach people a number of different methods of "clearing a space" inside for Focusing. You can find these Relaxation, Guided Imagery, and Meditation exercises, along with the formal "Clearing A Space" Exercise in the Complete Focusing Instructions download in the link at the top of recent blogs. And throughout the year we will practice them all in this e-course. |
WHEN DO COUNTING MEDITATION INSTEAD OF FOCUSING?
Often a Focusing session can begin with just a turning toward the body and noticing and acknowledging each bodily sensation or tension that arises, a kind of gentle, automatic "clearing a space" as a way of entering inside space.
But sometimes I am so wound up with tension and stress that I just can't "sit down" with my body in any way. My attention keeps jumping away. I keep forgetting what I am meant to be doing and return to the worrying and spiralling thoughts that are part of that tension and stress.
At these times, I find that the #1 Noticing Breathing or this #4 Counting Meditation is the only thing that can keep bringing my attention back in a way that eventually cuts through the stress and leads to the deeper breathing and sighing associated with "the relaxation response." Then, I can begin a Focusing session.
And, sometimes, this skill I have developed through practicing Relaxation #1 Noticing Breathing and #4 Counting Meditation serves me well throughout the process of Clearing A Space and going through a longer, full Focusing session. Often, I will notice that my mind has strayed and can use paying attention to my breathing as a way of bringing it back to Focusing. In fact, I use these "meditation" skills often to break the spinning of my mind and come back to the Focusing question I am working with.
So, practicing these meditation-like skills has application not only when relaxation is needed (like trying to go to sleep!) but to stay on track throughout regular Focusing sessions.
So, Take A Moment to Develop The Practice of Counting Meditation
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. |
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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.
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| Newcomers: Catch up at E-Newsletter Archive
This is the fourth week of a four week cycle on this Relaxation Exercise. 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 E-Newsletter Archive.
Anyone Can Always Access the e-Archive
At the Creative Edge Focusing website, Free Resources section, in the submenu, right sidebar.
Use Creative Edge Practice E-Group for Support of Practicing!
The Creative Edge Practice E-Support Group has been created to offer maximum safety for sharing your experiences with relaxation, felt sensing, and Focusing and for trying out the Focused Listening skill in responding to someone else. The Creative Edge Collaborators e-group is a separate place for discussion, brainstorming, and networking around projects related to spreading Listening/Focusing.
Clicking on the name of either e-group will go to full description of the group on Yahoo homepage. You can join there or by emailing as below. You can choose between "Email Only" membership, which does not require creating a Yahoo ID (free account) or "Join" which uses your Yahoo ID to give you access to the full benefits of membership through the yahoo website, including access to the archives, photo and article uploading, listing of members, etc.:
Creative Edge Practice, membership now "moderated" in order to offer more safety and security for the vulnerability of sharing Focusing experiences and practicing offering Listening response. Only requirement: a willingness to have your name listed and to introduce yourself upon entry into the group. Other than that, you can jump in or learn by observing, whatever works for you.
You can join from the homepage or by sending an email and putting Subscribe in the Subject Heading.
Creative Edge Collaborators is a separate, open group specifically for discussion and networking around projects involving spreading listening/focusing to audiences throughout the world. All you do is join from the homepage or send an email with Subscribe in the Subject Heading. |
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.
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.
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| Creative Edge Focusing (TM)
Dr. Kathy McGuire
Director | |
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