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Archive for June, 2015

You’re Irish Mammies Monday’s Reminder: In 2 more days I will post next installment of our inner journey. Until then just click below for a few moments. Go for it! You are worth it!!

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Just breathe gently in and out through your nostrils

Draw your attention to the cloths on your body and the play of air on your face and hands.

Become aware of your all senses

  • If you can, sit down and place your hands on your knees with your palms facing down. Feel the sensation as your hand Touch your body.
  • Now turn attention to your sense of Smell.Breathe in deeply, inhaling all the aromas around you and stay there for a few moments.
  • Then, become aware of your tongue in your mouth and your sense of Taste. What taste in us your mouth right now? Stay with it
  • Next your sense of Sight, your eyes may be closed but you can become aware of your Intuitive Eye by focusing on the center of your forehead.
  • Finally the most important sense of all. Your sense of hearing. Allow yourself to focus on all the Sounds around you. Become one with sound as you merge into it. Extend your hearing out to the furthest sound and the stillness beyond all sound, beyond all doing and activity. Stay with it. Listen…. Listen…. Listen… stretching your hearing out to the furthest sound to stillness beyond all doing …beyond all activity and allow your mind rest there.
  • If your mind wanders bring it back to the listening
  • When you are ready, take a big breath and extend your arms upwards to the sky and Breath again
  • Just for a moment pretend that you are Tarzan in the jungle and- if you can,  allow a sound to rise up from deep within you, something like his jungle cry and beat your chest as you do it.
  • Repeat your Tarzan call to life at least 4 times
  • Then, when you are ready return to your work refreshed and ready to meet the day.

Note to self

MOMM

 Why not breath and cry out like Tarzan, several times before our next post on Wednesday.

Go on try it.

It is  fun and it will energize your body 

Have a great Monday you guys.

Hugs

Mt

 

Day 5: Attached is an audio file of Deep Progressive Muscle Relaxation Technique.

A Deep Progressive Muscle Relaxation Technique.

Day 5: The Inward Journey: Holding onto the Real Me through deep progressive muscle relaxation technique and looking at the possibility of sharing the practice of with someone else. If you do what your Irish Mammy says, you will always find your way home

 

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Deep Progressive Muscle Relaxation Technique

Progressive muscle relaxation technique was first identified in the late nineteen twenties by pioneering physician, psychiatrist and physiologist Edmund Jacobson, who made it his life’s ambition, to establish a connection between muscle tension and illness.

His major work ‘You Must Relax’ released in 1934 is available free. Just google it and download.

It is an easy read.

And of course the master can explain the relationship between stress and illness must better than I can.

How to do the Deep Progressive Muscle Relaxation Technique.

First let me explain what it is; Progressive muscle relaxation technique was first identified in the late nineteen twenties by pioneering physician, psychiatrist and physiologist Edmund Jacobson, who made it his life’s ambition, to establish a connection between muscle tension and illness.

His major work ‘You Must Relax’ released in 1934 is available free. Just google it and download.

It is an easy read.

And of course the master can explain the relationship between stress and illness must better than I ca

How to do the Deep Progressive Muscle Relaxation Technique.

Getting started …

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Assume a comfortable position, sitting on a soft chair or lying down. Either way, make sure your head is supported. It is a good idea to cover yourself with a warm blanket. It will help you to feel safe and secure and also keep you in a state of relaxation if your body temperature drops. This can happen when the pulse rate decreases and blood pressure falls in states of deep relaxation.

Loosen any tight garments; take off shoes, glasses, contact lenses, tight belts, and jewellery.

Decide not to worry about anything — give yourself permission to put aside the concerns of the day. If there is something bothering you, it is preferable to write it down before the relaxation exercise. It can be dealt with at a later time.

The Technique..

  • Start with breathing.
    • Breathe in deeply and slowly. Imagine that you are breathing in good energy and light, which is soothing and healing to your body, and with every exhalation, you are letting go of tension tiredness and general aches and pains in your body.
  • When you are ready, allow yourself to concentrate on all the muscles in your body starting at your feet and moving up through your body one step at a time, each time tensing, holding and relaxing
  • Bring your concentrate on your feet.Tighten your feet by curling your toes downwards. Hold for ten seconds and then quickly release and relax and on up through your body
  • Tighten calf muscles hold and relax
  • Tighten thighs, hold and relax
  • Tighten buttocks, hold and relax
  • Tighten spine, hold and relax
  • Next, bring your attention around to the front of your body, starting at the pelvis
  • Tighten your pelvis  hold and relax
  • Tighten lower abdomen hold and relax
  • Tighten stomach, hold and relax
  • Tighten the muscles of your chest by taking in a deep breath. Hold for ten seconds and release slowly. Imagine the tension in your chest flowing away with every the exhalation you make.
  • Now, move your concentration to your shoulders. First, raise them as far as you can as if you were trying to touch your ears. Hold, tense, release, and relax
  • Move your concentration towards your arms. Draw your forearms up towards your shoulders. Hold, tense, release, and relax. Extend your arms out straight, locking both elbows. Hold, tense, release, and relax. Then, tighten your  fists, hold and relax
  • Move your concentration to your neck. Rotate your head to the left and then to the right
  • Finally, bring your attention to the head area
  • Tighten your forehead hold and relax
  • Shut and tighten your eyes, hold and relax
  • Draw your lips right back over your teeth as if you are growling Tighten   hold and relax
  • Stick out your tongue as far as you can try and reach your chin. Tighten, hold and relax

Before finishing the progressive muscle relaxation, allow yourself time to rest as you feel your body sinking deeper and deeper into the bed or chair on which you are resting, becoming more and more relaxed.

Stay in this relaxing state for some time and when feel ready, gradually come back by stretching out like a big Lazy cat.

Then draw your knees up slowly and bend them up towards your stomach, turn on your side, place your palm the ground for support and gently raise your body into the sitting position and slowly stand upright.

Homework assignment until next week’s post

Try and practice the deep muscle relaxation once or twice over the next few days.

And start thinking about the possibility of sharing the practice of progressive muscle relaxation with someone else.

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Note to self

MOMM

In  my next post you will be able to  listen to the progressing relaxation technique by pressing a link

 

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If you do what your Irish Mammy says, you will always find your way home. The Inward Journey: Finding the real me?

unnamedIn response to The Daily Post’s writing prompt: “All About Me.”

Explain why you chose your blog’s title and what it means to you.

On Pentecost Sunday I  had an epiphany that prompted me to start writing a online mindfulness blog under the title

If you do what your Irish Mammy says, you will always find your way home. The Inward Journey: Finding the real me?

Early every Wednesday a post will appear on mindfulness. I started Day 1 on Wednesday 24th May 2015. We are now on Day 5.

I started the blog by saying, every journey begins with a single step. This step is more enjoyable, when it is shared with a friend and added that would be a great honor if you the reader allowed me to be your travelling companion.

In the beginning, evaluation of self can be frightening. I will be there for you, out here in cyberspace every Wednesday, encouraging you to celebrate who you are. There is no one quite like you anywhere in the world. Not just your quirks and failings but your gifts as well.

I see this blog  as  an extension of my private practice and the courses that I have taught on positive self-awareness, relaxation and meditation over the years.

It is aimed at people who love all things Irish, hence the title!

On a more serious level this blog is pitched at, the broken and the disillusioned and those who have lost hope and meaning to their existence, as well as the intuitive ones, who understand.

Seekers of wisdom and truth.

Over time I hope to share some wonderful ancient Irish wisdom that has been passed to me over the years  so that the person following this blog  will find their  way home to health and well being, no matter what obstacles life may throw at them.

At the moment  am still writing under the blog title https://miraculoussearch.wordpress.com

On a final note

MOMM

Thank you for prompt

Best wishes,

Marie Therese

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Your Irish Mammies Monday’s Reminder: In 2 more days I will post next installment of our inner journey. In the meantime allow yourself the pleasure of silence for a few moments during the day

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Throughout the day stop with you are doing and….

Just breathe gently in and out through your nostrils

Draw your attention to the cloths on your body and the play of air on your face and hands.

Become aware of your all senses:

  • If you can, sit down and place your hands on your knees with your palms facing down. Feel the sensation as your hand Touch your body.
  • Now turn attention to your sense of Smell. Breathe in deeply inhaling all the aromas around you and stay there for a few moments.
  • Then, become aware of your tongue in your mouth and your sense of Taste and stay there for a while.
  • Next your sense of Sight, your eyes may be closed but you can become aware of your Intuitive Eye by focusing on the centre of your forehead.
  • Finally the most important sense of all. Your sense of hearing. Allow yourself to focus on all the Sounds around you. Become one with sound as you merge into it. Extend your hearing out to the furthest sound and the stillness beyond all sound, beyond all doing and activity. Stay with it. Listen…. Listen…. Listen… stretching your hearing out to the furthest sound to stillness beyond all doing …beyond all activity and allow your mind rest there.
  • If your mind wanders bring it back to the listening
  • When you are ready, take a big breath and extend your arms upwards to the sky.
  • Then turning your palms outwards and downwards and exhale connecting with the rich brown earth.
  • You are now refreshed and renewed ready to meet the challenges of the day.

Note to self

MOMM

Of all the exercises I have discovered throughout my quest in search of Relaxation and Bliss, this one is top of my list!!!

I dare you to try it at least 7 times before our next post on Wednesday.

Have a great Monday you guys.

Hugs

mt

Day 4: The Inward Journey: Getting Started: Postures, Mantras and More Breath Work. If you do what your Irish Mammy says, you will always find your way home

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Before I started to meditate I was afraid of my own ineptitude.

Meditation was not something that I experienced as a child and like many of you reading this blog, I was fully grown, mature and a little bit stiff!

I believed that the practice of meditation involved sitting for hours, cross-legged in a lotus position with my feet placed skilfully on my thighs.

I was wrong.

The truth of the matter is this, we do not have to be nimble and fit to meditate. If we can breathe and keep our backs straight, we can meditate.

But here is the thing, stay away from  that comfortable soft chair. It just will not work. Before you know it, you will be sound asleep! If you can at all, try and sit at the edge of a hard chair, so that there is no support for your back. If it feels strange at first, take it slowly bit by bit until your body becomes familiar with this life enhancing energizing posture.

If you are very tall you may need a high stool that allows you to keep your two feet firmly placed on the floor. It goes without saying- you never cross your legs, as that is  like getting telephone wires crossed, if you follow my drift!

Hands, also play an important role in meditation

Whether we are aware of it or not, hands are a powerful means of communicating the intention to the mind. For example, we point our index finger, when we are forcing our will on someone and we clench fist to show power or anger.

The position of the hands also has  a symbolic connotation in Buddhism, Hinduism and Indian dance

Likewise in meditation, when the index finger is placed under the thumb, it is symbolizes the intention to place the mind under the will of God.

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And, when the left palm up rests on the right palm with the thumbs  touching, it symbolizes the person( the left hand) resting in the palm of God. (right hand).Both God and man are united through the touching of the thumbs.

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Getting Started — Breathing and Concentration.

Our inner journey began 3 posts ago with gentle breath work and there is a good reason for this. In truth, breath is the source of life both physical and spiritual, and has been recognized as such since antiquity. In Hebrew the word for breath is Ruach, and in Aramaic it is Ruha, both words are translated as Spirit.

Deep relaxed breathing is the first step towards effective meditation and awakening to something special which lies deep within each one of us.

During inhalation, the earth’s life giving energy is transferred into every cell, tissue and organ of the body, nourishing and healing it. Stagnant energy, accumulated stress and toxins are released from the body with every exhalation.

Often when we are feeling pressurized, our breathing becomes shallow, rapid and irregular. It is no surprise then, that deep breathing is a major stress-reducing technique, especially the regular rhythmical breathing that accompanies meditation.

Concentration on the breath brings the mind back from attention wandering and triggers it into the present moment-to-moment processing of bodily functions. We can also bring our attention into the body by listening to the heartbeat.

Meditative Breathing.

It is usual to spend the first minutes of each session focusing on the gentle rhythm of inhalation and exhalation, which, in itself, allows the mind to become peaceful and calm. The breath can be observed through either the rise or fall of the abdomen or the gentle flow of air in and out of the nostrils. The sensations at the nostrils are particularly subtle, requiring a more sensitive awareness and concentration.

The very act of slowing down and deepening the breath helps the body to relax and the mind to center itself.

The Mantra

Many Irish Healers believe that all life vibrates with a breath from God and when you recite prayers or sound a mantra you connect with this primordial oscillation. My mother did not recite a mantra, but I believe she meditated through prayer. She had a battered black book which was packed with holy pictures and photographs of dead relatives. Every morning and evening she would disappear for a half an hour and pray. I never understood what happened during that time of reflection but it was evident that she enjoyed it and was relaxed afterwards.

The idea of reciting devotional incantation is generally associated with Eastern traditions, and yet, Irish Catholics love to recite ‘The Rosary’, which continuously calls on the names of Jesus and Mary.

Others prefer to use a single word such Peace or Love or the name of their favorite Deity for a mantra.  Thus, it is safe to say that the mantras you will choose will be influenced by you beliefs and religious orientation.

Many people find the word Om to be an excellent mantra, because it symbolizes unity in all things.

Whatever mantra you choose, pronounce it slowly and with some effort so that your mind can hear the sound. Keep repeating the mantra over and over again, so that it rises above the sound of your own thoughts which will try to resist the practice.

Gradually allow your mind to settle on the repeated sound. When your attention wanders away from the practice, gently bring it back to the sound of the mantra until the time you set aside for the meditation is finished.

Note to self.

 MOMM

When I started to meditate many years ago, I joined a select  group who declared  themselves to be experts in the field of meditation, wisdom and understanding.

Initially, I studied their philosophy, practiced the recommended breathing techniques and spent years in service before I was given a mantra.

Even though it is not the mantra I  use now – more of that later,  the importance of recognizing the sacredness  of a mantra remains with me to this day.

So, whatever mantra you choose, recite it slowly and with  reverence and respect.

Think about the possibility of sharing this post with others and consider looking at these ideas together. Maybe even set up a small meditation support group.

I will return to this idea on the next post in  Day 5.

In the meantime

The Homework assignment until next week’s post

  • Think about what mantra you would like to use. Discovering a mantra takes time. To begin with listen to your heart and just breath.
  • Remember, breathing as it is the cornerstone to discovering the REAL YOU.
  • Keep up what you started last week breathing deeply every morning and evening for at least 3 to 5 minuets
  • And, if you are exposed to any negativity, decided to eradicate this black noise by breathing into it, inhaling all the goodness of the plants, animals, humans and spirits who inhabit this wonderful world  and as you  breath out, surrender and  release the stress and tension back into the Universe to be soothed and healed.Then, gently pat your chest as a reminder that all is well and all will be well.

Monday’s reminder from your Irish Mammy: In 2 more days I will post next instalment of our inner journey. In the meantime keep breathing for 3 to 5 minutes every morning and evening.

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Every morning and evening for at least 3 to 5 minuets;

Slow your breathing down by inhaling deeply to the count of 1, 2.3, 4.Then exhale to the count of 1, 2.3, 4.

Gradually deepen your breathing as far as you can by increasing the count to 1, 2.3,4,5,6, and so forth, until you reach 1, 2.3,4,5,6,7,8,9 and 10.

Continue this breathing up to 10 breath.

Return to normal breathing in and out through your nose allowing your mind to settle on the rise and fall of your chest.

If your mind wanders gentle bring it back to the breathing.

You are learning to be still and at peace and this takes time, practice and loads of patience.

Note to self

Well done if you are doing the breathing.

If not. No worries: Today, is a good day to get started.

Go try it.

You will enjoy it.

Looking forward…

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