大調息Grand Deep Breathing

 

大調息Grand Deep Breathing

                                                                                                                         by Tsaifucius

It refers to a relaxation or meditation technique created by Tsaifucius, involving deep, calming breaths. Here are some steps on how to practice 大調息:

 

Find a Quiet Place: Choose a quiet and comfortable place where you can stand without distractions.

 

Comfortable Posture: Stand in a comfortable position.

 

Close Your Eyes: Close your eyes to help you focus inward and block out external stimuli. After you can resist external stimuli, you can open your eyes.

 

Deep Breathing: Take a slow, deep breath in through your nose, allowing your lungs to fill with air. As you breathe in, expand your abdomen, not just your chest. This is called diaphragmatic breathing or belly breathing.

 

Raise hands and inhale slowly: Lift your hands slowly from both sides of your body, bringing them together in front of your abdomen. Continue raising them with crossed hands until they reach their highest point, and then gently separate them.

 

As your hands ascend above your shoulders, visualize your arm bones loosening and relaxing, allowing your shoulder blades to remain grounded and not lifted; they should have a sinking sensation instead

 

Lower hands and exhale slowly: Then start to lower your hands and exhale slowly and completely through your mouth, emptying your lungs.

Focus on Your Breath: Concentrate on your breath as you continue to take slow, deep breaths. Pay attention to the rise and fall of your abdomen with each breath and the rise and fall of your hands.

 

Let Go of Tension: As you breathe deeply and rhythmically, consciously release any tension or stress in your body. Imagine that with each exhale, you are letting go of any tightness or discomfort.

 

Clear Your Mind: Try to clear your mind of any racing thoughts or worries. If your mind starts to wander, gently bring your focus back to your breath.

Practice Mindfulness: Be fully present in the moment, paying attention to the sensation of breathing and the feeling of relaxation that washes over you.

 

Continue for a Few Minutes: Practice deep relaxation for a few minutes or longer if you have the time. You can set a timer to help you keep track.

Gradual Return: When you're ready to finish, gradually return to normal breathing. Open your eyes, move your fingers and toes, and slowly become aware of your surroundings.