3 GUARANTEED MINDBODY TECHNIQUES
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Table of content
INTRODUCTION …………………………………………………………………………………………
CHAPTER 1 ……………………………………………………………………………………………….
CHAPTER 2 ……………………………………………………………………………………………….
CHAPTER 3 ………………………………………………………………………………………………
CONCLUSION………………………………………………………………………………..
Introduction
Impatience has always been one of my greatest weaknesses and I tend to always find the easy way out of things. I have always found it difficult sitting in a particular place for two hours straight doing most of what these self-help experts talk about. Most of the research I have carried out in the field of body-mind has always been about fast methods which work very well. In the last two years, my perception of the world has changed immensely; I have encountered lots of modalities which have to do with the Body-mind.
The knowledge and experience I have garnered over the years have been properly integrated into this book. My background in science has caused me to thoroughly look for methods or techniques which have strong scientific backing and adequate information that confirms their effectiveness. In this book, there are several effective ways you will discover which can give you the internal change you need in order to obtain a strong inner balance. Before the introduction of each technique, you will find an explanation of how the technique or method works. All the information contained in this book is authentic and based on research. When you properly apply the method, they will work effectively for you. As you take steps to bring these techniques to reality, I wish you stupendous success.
CHAPTER 1
CHANGE YOUR PHYSIOLOGY TO CHANGE YOUR EMOTIONS.
1.1 WHY POSITIVE THINKING AND OTHER WILL BASED TECHNIQUES DO NOT WORK.
Are you in a serious need to enhance a vital aspect of your life? Do you want to lose weight, obtain your dream job or get a perfect partner? Just try this: Shut your eyes and imagine who you would love to be. Well, this kind of exercise has been the advice given by many in the self-help industry for years. However, it is important to note that such exercises as been proven ineffective and harmful through a large number of researches carried out. Imagining your perfect self can give you a quick exciting feeling, but it can leave you unprepared for the problem you would definitely encounter on your way to success. This will make you unable to forge ahead once you encounter failure. A lot of individuals feel they can eradicate their problems simply by using will power. These individuals struggle to overcome various issues in their lives, e.g. smoking, overweight, debt, and others. They have tried over the years to stop it but every trial has proved abortive. Despite applying their willpower, they have not been able to stop smoking or get out of debt; they keep struggling with these issues year after year.
Our conscious mind has a short-term power function which happens to be our will power. Our will power is not in our subconscious mind. A bad timing in the subconscious affects a lot of people and makes them go through bad situations. Negative or bad situations which happened in the past or inner conflicts tend to affect the subconscious mind which results into physical manifestation of failure or bad behaviors. Unless these negative programming in the subconscious is eradicated and replaced with something positive, there will be no permanent behavioral change or positive response to life. Will power is not sufficient enough to bring permanent change to any man if there is an inner function in that man consistently strengthening the bad programming inside of him. Initially, change or transformation will be observed, but this change will not last, because the problem was only alleviated for a period of time and not solved. Our subsequent chapters will teach you how to permanently solve these problems.
1.2 HOW PHYSIOLOGY AFFECTS EMOTION.
According to cognitive scientists, there is a great relationship between our mind and body. Our mind influences the way our body reacts, and our mind is also affected by the posture of our bodies. In 2012, Amy Cuddy’s famous TED talk revealed that two minute of ‘’power poses’’ a day to a large extent can change the perspective we have about ourselves. It is not just a way of showing others how confident we are but a process whereby we change our decreased levels of cortisol and hormones-increased levels of testosterone or the stress hormone, which is in the brain.
Richard Petty, an Ohio state University professor in psychology says ‘’ There is an area in the brain that reflects confidence, however, if this area is triggered, the way it is triggered would not matter. In the area of posture, the way we feel has almost everything to do with the associations we have encountered with being taller. For instance, if two people are kept in two separate chairs, with one person above the other, the person looking downwards will tend to feel more powerful because everyone has this connection with power and height that gets triggered immediately certain movements are made.’’
Your attitude is greatly affected by your body posture. San Francisco State University Professor of psychology, Erok Peper found from a research that sitting in a collapsed position makes it very easy for bad memories and negative thoughts to surface whereas sitting in an upright position enables empowering and positive thoughts, even memories appear. In 2012, one of Peper’s studies indicates that posture and energy levels are influenced by thoughts and emotions. It also stated that, two minutes of skipping as against walking in a slouched way will result in a unique difference in energy levels.
Whenever you have negative thoughts in your mind, it is advisable to write those thoughts on a piece of paper, after writing down those thoughts, simply look for a waste bin and throw the paper inside. Erok Peper says people who this, are less affected by these thoughts unlike people who stuck in those negative thoughts.
What some trained observers have to say about body posture and the sub-conscious mind.
Hakomi method of body centered psychotherapy founder, Ron Kurtz says ‘’ A person’s facial expressions and usual gestures can give precise clues about the beliefs which has conditioned his or her way of responding to the world.
Movement specialist, Mary Bond writes in her book ‘’the new rules of posture’’: How we hold ourselves and our shape isn’t fixed, it is a response to the question in our mind ‘’Where am I and what am I doing here?’’
Hubert Godard, a scientist says, ‘’we are affected psychologically and physically by the world surrounding us, however the spaces shared are not homogenous’’.
George Ivanovich Gurdjieff says that habitual emotions are connected to habitual postures.
1.3 TECHNIQUES.
The easiest way to change your state of mind is to change your physiology. The mind and body are hugely connected. A quick change in your emotional state can be achieved when you change the physiology of your body. The state of your physical body will strongly affect your mind.
The following is a nеurоlinguiѕtiсѕ programming exercise which allows you to develop a positive emotional state by just changing your posture and breathing:
Create a list of desirable states. For example, let’s use self confidence as our desirable state.
Shut your eyes and try to remember a situation where you felt extremely confident. Try to see, hear and feel what you saw, heard and felt.
Ensure you sit or stand exactly how you sat or stood then.
Imitate the gestures and mannerisms that you employed then.
Gaze exactly the same way you did when you were self confident.
Breathe the way you breathed back then.
At this point, go to a memory where you lacked self confident. See, hear and feel the same way you saw, heard and felt then.
Immediately change your posture and breathing to that of the confident memory. You do not need to go back to the confident memory, still live in the in confident memory, only change posture and breathing. You would notice that the feeling of in confidence will not be there anymore.
This technique can be applied to any emotional state, just follow the right breathing pattern and posture.
Note
There will be a great tendency or pressure to return back to a negative state’s posture when you begin, however, do not give into this, try to consciously maintain the positive posture and breathing pattern for the early days.
The time duration for emotions to surface is different in individuals and emotions. Usually, it is less than 2-3 minutes.
Endeavor to practice regularly.
Always do it when you are in a negative state.
Breathing pattern is very vital.
CHAPTER 2
Kinesiology
The science of human movement is known as kinesiology or human kinetics. Kinesiology studies the mechanics of body movement. It makes use of gentle muscle-monitoring techniques to gain entrance into the subconscious mind in order to get precise information about the current issue a person is faced with, and what is required to assist your spirit, mind and body to restore balance.
Kinesiology works through muscle testing (accessing muscular feedback gotten from your body). This is a muscle self-test that transforms your body into a lie detector.
2.1 (muscle testing) to get answers y/n from subconscious mind
Imagine you have a yes or no answer to every question asked or you get a (Y/N) answer to any question you ask. Questions which are usually phrased as statement, for example:
This is a safe place to stay. (Y/N).
Mary is telling the truth about her marriage. (Y/N).
Thelma is in possession of a weapon. (Y/N).
If everyone could get an easy yes or no answer, there will be a lot of honest surprising responses. Just imagine how our political and judicial system would be. What if we get the same answer to this question ‘’Candidate Y sincerely plans to fulfill his campaign promise’’ (Y/N). The entire political system will be better because we will all get honest answers which will enable us act wisely. ‘’Clara is guilty as charged?’’ Imagine this question is asked in the judicial system, and you get a simple yes or no answer. What about nationalism? ‘’Nation Y has vowed to overthrow democracy.’’
It has been said that man learned to tell a lie just an hour after learning how to talk, so if we put this particular process (Yes or No answer) into action, then this would be the beginning of a great transformation and change in human knowledge. It would create a very big transformation in every little detail of our daily existence. The world will be entirely transformed.
2.2.1 RESEARCH ON KINESIOLOGY.
The study of Kinesiology began in the early 1970’s by Dr. George Goodheart. He called it applied kinesiology after discovering that good nutritional supplements can enhance the strength of some indicator muscles, whereas those muscles can weaken suddenly with inimical stimuli. He went further to explain that at a level below conceptual consciousness, the body through muscle testing was able to understand what is good or bad for it. Dr. George Goodheart findings in kinesiology revealed that the muscles in the body immediately become weak when a harmful stimuli gains access to the body. Whereas, substances that are therapeutic to the body enables the body to become strong instantly. As the weakness of a certain muscle revealed the presence of a pathological process in a matching organ, it became useful clinically to detect diseases. As thousands of practitioners started making use of this technique, kinesiology became a vital diagnostic technique to observe a patient’s response to treatment. It was also used to diagnose a patient’s illness.
A lot of professionals from so many disciplines accepted this technique. One of these professionals was Dr. John Diamond, a psychiatrist. In the late 1970’s, he began making use of kinesiology in the diagnosis and treatment of psychiatric patients. He refined it into what he called behavioral psychology. His discovery revealed that indicator muscles would weaken or strengthen in the presence of negative or positive intellectual stimuli, emotional stimuli, and physical stimuli. The body instantly goes weak as it responds to mental stress or emotional attitudes which are unhealthy. This test was very easy to perform and quick. Subsequent experiments by researchers replicated these findings. E.g. every subject that was tested with the artificial sweetener became weak. It did not matter if the sweetener was placed on their tongue, hidden in a plain envelope (neither the tester nor subject knows the content of the envelope) or held very close to the solar plexus. In a situation whereby there is no problem with a muscle physically, and the subject is in a relaxed state of mind receiving no stimuli at all (the tester should not smile or interact with the subject) the muscle will test strong and the arm will remain locked. When this test is repeated in a situation whereby subject is getting negative stimuli, for example, an artificial sweetener, the muscle will not be able to resist the pressure and the subject’s arm will become weak and fall to his or her side. Dr. Diamond’s discovery was accepted universally by researchers and medical practitioners. One unique aspect of this research by Dr. Diamond was the uniformity of response and accuracy of test among his subjects. In his tests, all subjects will test weak when exposed to certain abstract symbols. In some of his results you would notice certain pictures with no positive nor negative contents causing all subjects to test weak while subjects test strong when exposed to pictures that are ‘’neutral’’. When tested with music, it was observed that most pop and classical music resulted in a very strong response among subjects whereas hard rock music made subjects to test weak. Another observation by Dr. Diamond was that when subjects tested weak when they listened to known deceits, e.g. Stonewalling the Chappaquiddick incident by Edward Kennedy and a perpetration of Tonkin Gulf hoax by Lyndon Johnson. However, when subjects listened to recordings of true statements, they tested strong. This was what led to the research being carried out by Dr. Hawkins. In 1975, he started researching on the kinesiology response to falsehood and truth. It has been observed that subjects during a test usually do not require a conscious knowledge of the substance being tested. In mass demonstrations or double-blind studies, subjects tested weak when responding to sealed envelopes which contained artificial sweetener whereas they tested strong when exposed envelopes that are identical. This can be read extensively in the book ‘’power vs. force’’ written by Dr. David R. Hawkins.
2.2.2 THE SUBCONSCIOUS AND HOW IT HAS ALL THE ANSWERS ABOUT THE UNIVERSE.
In modern physics, the universe is viewed as a large web of dynamic activities. Everything contained in the universe is made up of energy. Our thoughts, situations, household items and other things in the universe are all made up of vibrations of energy. It is exciting to know that our thoughts have the same energy as compared to the blocks of a building. Our thoughts, imagination, images in our mind’s eye are so powerful and full of energy and they influence our lives either positively or negatively. The subconscious mind is the hidden mind in every human being. To a great extent, the subconscious mind influences the conscious mind. It is just like a storage system. It stores all of your beliefs, skills, memories, previous life experiences, and all the images you have seen before. Micheal Talbort, an American author in one of his books called ‘’holographic Universe’’ talked about the two scientist David Bohm and Karl Pigrim who proved that the human mind is holographic and it has all the information about the universe. Holographic simply means it is connected with hologram. A hologram is a unique type of picture in which the objects are three dimensional. The hologram is a three-dimensional photograph done with the assistance of a laser. To make a hologram, the object that will be photographed is initially bathed in a laser beam light. After this is done, a second laser beam is moved off the reflected light of the first laser beam and the interference pattern gotten is captured on film. The developed film will look like a non-meaningful swirl of light with dark lines. Immediately another laser beam illuminates the developed film, a three-dimensional image of the real object is seen. When you cut the hologram of a rose in half and then illuminated a laser, you would still find the image of the complete rose in half. Even if you divide the halves again, each piece of film will still contain a smaller but complete version of the original image. A hologram contains all the information possessed by the whole, which is very different from a normal photograph. Organization and order is understood in a whole new level when you study the nature of a hologram. Western science has revealed over the years that the best way to understand a physical phenomenon, be it an atom or a rat, is to dissect it and study its different parts carefully. However, a hologram teaches us that some things in the universe will not be applicable to this approach. Separating something constructed holographically will not give you the exact pieces of which it is made, only smaller wholes would be gotten. Time and space cannot be considered as fundamentals in a holographic universe. Because concepts such as a universe location breakdown in which nothing is actually separate from anything else, three-dimensional space and time, would also be seen as projections of this deeper order. In this deeper level, reality is a sort of ‘’superhologram’’ in which the past, present, and future all exist. This indicates that given the right tools it might be possible to in the future to get into the ‘’superholographic’’ level of reality and remove scenes from the past. The super hologram is the matrix that has produced everything in our universe, it contains every subatomic particle that has been and will be.
David Bohm, an American scientist came up with an idea that subatomic particles are quite difficult to understand, dynamic entities which follows a clear path determined by forces that are not noticeable. He went on further to say that the quantum potential spreads through all space and directs the motion of particles by offering information about the entire environment. Reality is a dynamic process whereby all manifest objects are in a state of continuous movement and change. Bohm, went further by introducing the concepts of ‘’implicate and explicate order’’, and insisted that the empty space in the universe contained everything. The explicate order is the order of the physical world where pure information can be gotten. Bohm referred to the holomovement as the explicit order unfolding from the subtle realm of the implicate order and the journey of all enfolding and unfolding matter. He strongly believed that although universe looks solid, it is a very attractive hologram. Bohm believed that just exactly like a hologram, every part of physical reality has information about the whole. He strongly believed the universe is a mystical place where the past, present and future all existed and the human body is just a microcosm of the macrocosm.
Karl Pibram, a neuroscientist, joined David Bohm to develop a model called the ‘’Holonomic model’’ of brain functioning. Karl Pibrim came to a conclusion that memories are not encoded in some regions of the brain but rather they are in patterns of nerve impulses that interference crisscrosses the brain exactly the same way patterns of laser light crisscross the area where holographic image is contained. Pilgrim believes that the brain itself is a hologram. His theory also explains how so many memories can be stored by the brain in a very little space.
Bohm feels the super hologram might even contain more. Bohm says ‘’it’s possible the reality of the super holographic level is a "mere stage" beyond which lies "an infinity of further development". Our difficult ability to quickly get back any information we desire from the large store of our memories is understandable if the brain functions in line with holographic principles. If you are asked by someone, what comes to your mind immediately the word "zebra" is said, you do not need to clumsily sort back through your mind some gigantic alphabetic file to get an answer. Instead, images of "horselike", "striped" and "animal native to Africa" all fills your head instantly. One of the most amazing things about the thinking process of humans is that every piece of information seems instantly related with every other piece of information, which is quite similar to the hologram. Every single portion of a hologram is interconnected with every other portion.
The human brain is able to translate the avalanche of frequencies which it receives through the senses into the world of our perceptions. This is similar to what the hologram does. It encodes and decodes feelings. The hologram has a lens, a translating device which is able to convert a meaningless blur of frequencies into a clear image. Pribram says the brain also has a lens and it makes use of holographic principles to change the frequencies gotten through the senses into the world of our perceptions. A lot of neurophysiologists have supported this discovery by Pilgrim.
2.3 THE TESTING TECHNIQUE
This technique requires the involvement of two persons. One person acts as the test subject by holding one arm parallel to the ground while the other person presses the wrist of the extended arm with two fingers and says ‘’Resist’’. The subject resists the downward pressure with all the strength he has. That is it! During this technique, either party may decide to make a statement. If the statement is negative, the test subject will become weak. If it is positive, he will become strong. In the demonstration of this procedure, the subject can hold the image of someone loved or hated in their mind’s eye while being tested.
This technique can be used in getting reasonable opinions about individuals, movies, companies, e.t.c. The issues people face in life can be diagnosed easily using this technique. The muscle test is used to verify the falsity or truth of a declarative statement. It is important to note that no trustworthy answer will be gotten when inquiries are made about the future, reliable answers can only be gotten from statements regarding events or conditions in the past or present. It is best to remain impersonal during the process in order to avoid transmitting feelings either positive or negative. Ensure no music plays at the background and the eyes of the test subject are closed to achieve accuracy. Also make sure there are no distractions.
Before inquiries are presented, it is necessary to test the statements. However, it is important we understand that individuals process experience in different ways. Some people are visual or auditory, while others make use of their feelings. When taking test questions, avoid using phrases like ‘’How does it sound?’’ or ‘’How do you feel?’’ about an experience, a person or situation. For example, you say ‘’Hold the situation in your mind’’ instinctively, the subjects will choose the mode more appropriate to them. In some situations, unconsciously to hide their response, subjects will choose a mode which is not their normal mode of processing and give a response which is false. A question should be rephrased when the tester gets a paradoxical response. For instance, a lady who feels bad about her anger towards her father may have an image of her father in her mind and test strong. However, if the question is rephrased by the tester, by requesting the lady hold in mind her present attitude towards her father, she would instantly go weak.
There are some other ways the accuracy of a test can be maintained, they are;
Removal of hats (hats make everyone go weak) and eyeglasses.
Remove any jewelry on testing arm.
Tester should not put on any perfume because the subject might react to it in an unpleasant way.
In a situation whereby the tester experiences several failures while trying to get an accurate response, he should evaluate the effect of his voice on other subjects.
When a tester gets a paradoxical response, the time frame of the memory should be considered.
The physical condition of a test subject should always be considered. His or her physical condition (depression, stress, e.t.c. ) can greatly influence paradoxical results.
CHAPTER 3
3.1 WHY THE LAW OF ATTRACTION DOES NOT WORK FOR SO MANY PEOPLE.
It is commonly said that we can attract anything we desire in our lives; success, money, good house, clothes, car, e.t.c. They say all we need to do is to simply focus on what we desire to have with a positive intent. It is believed that by thinking positively, whatever we desire can desire to have or be will be manifested. This particular formula for success has been embraced by many, but how many have truly been successful.
Positive thinking alone does not work because it is done with our conscious mind. It can hardly change anything; it is just way to avoid staring at our unconscious mind which is full of negativity. Our subconscious mind is what influences our lives. Science has proven that our lives are influenced by our subconscious mind almost 99% of the time every day. The subconscious mind is greater than our conscious mind. The ‘’law of attraction’’ will work perfectly if only our conscious desires corresponds with our subconscious ideas. However, most of the ideas in our subconscious mind are negative and also destructive. Since our lives are being influenced by our subconscious, the attempts we make consciously to think positively most of the time fails. Our subconscious mind keeps playing the old negative thoughts we have accumulated over the years especially from our childhood. We keep on remembering the words spoken over us by influential people or our parents in the first six years of our lives. ‘’You are not good enough’’, ‘’you are ugly’’, ‘’you will not amount to much in life’’, those are the lines that keep on repeating in the subconscious mind. It does not matter much if these words were spoken to us directly or indirectly, we picked them up as a result of how we were treated, our subconscious minds received those messages as truth. Later on in life, whenever we find ourselves in similar situations, those lines began to play in our minds and we acted accordingly. We are totally unaware when the messages in our subconscious begin to play and also lack the ability to know how our subconscious minds is working or influencing our behavior.
There is actually one technique which is required to enable the law of attraction work for us. It is called Image cycling. This is one the most powerful techniques to manifest.
3.2 Image Cycling: Most powerful technique to manifest
William Bengston (Bill) and his friend Bennett Mayrick (Ben) developed a technique known as image cycling. William Bengston wrote about this technique in his book; the energy cure. Bill spent several years observing the healing abilities of his friend Ben who was a tremendous healer. Researches into a different kind of healing were conducted for several years by Bill. Over the years, in 10 animal experiments, in 5 different laboratories, Bill has shown to the world how effective his technique is. His technique provided the first cure for methylcholanthrene induced sarcomas and transplanted mammary cancer in experimental mice. He achieved this by the laying-on-of-hands techniques which he developed.
The Beginning
When bill observed the remarkable healings done by his friend Ben, he began asking Ben questions. He was so inquisitive about knowing what was happening in Ben’s brain when he was healing and what he felt with his hands. They both began something very unique. They believed the real healing takes place in the subconscious, thereby making it necessary to distract the attention of both the patient and healer from interfering with whatever is occurring in the subconscious. Mind-body researchers in the seventies started carrying out various experiments with visualization in order to improve and prolong the life of cancer patients. They believed the images will act as a source of ego distraction, so that a full cure can be achieved by the energy produced. However, Ben and Bill instead, made a decision to start a list method. They both believed this method will feed the ego everything it has desired secretly. The list should contain twenty items. If you wish, you can add more items but it should not be less than twenty. They insisted that all items on the list be specific and after receiving anything on the list, it should be removed.
Rules to observe when making the list:
Write down about twenty things you do not have and would love to acquire even if you do not know how it will be realized.
Be specific. Your list can contain prestigious honors, material things, emotional desires, resolution of psychological problems.
Your list should contain items that are attainable. For example, a job promotion, wedding, a new shirt. Your list should be real to you.
If you intend to include other people, endeavor to ask their permission except they are in coma, little children or animals but get permission from their caregivers.
Each item on your list should be translated into a visual image that suggests the wish has been granted. For example, do not think about your broken hand which you desire to be healed. Instead, imagine yourself in a lawn tennis suite playing tennis. Do not select images that are means but ends.
Spend at least five minutes visualizing each image. Try to make these images a present part of your life by engaging all your senses.
Every item on your list should be regarded as equal. No item on your list should be superior to another.
You can engage your verbal brain by giving each image a name; the name should be one-word.
Review your list in order to be certain that you have followed each of the rules.
Keep repeating this list every week in order to ascertain if the list still reflects your present concerns and desires.
Immediately a wish on your list has been realized, remove it. Otherwise, you would be expressing a subconscious fear that what you already have will be lost. If you do not desire a particular item on your list anymore, remove and replace it with something you currently desire.
3.3 IMAGE CYCLING TECHNIQUE
Ben and Bill decided to go further in their healing technique which is the image cycling. Here, in your mind’s eye, you run through the images on the list very fast so that neural activity can be quickened.
Rules to observe when cycling
The items on your list should be organized in ways you can easily memorize them. Group together various items that are a bit similar. E.g. Wishes having to do with your emotions or relationships should be grouped together. Another way you can achieve good organization is to arrange alphabetically the words attached to the images. Any memory aid which you feel is more useful can be used.
Scan through your list of items one after the other, then visualize them for 1 or 2 seconds.
Go over the items on your list severally until you can review them at any given time. Keep the images unrelated; this simply means to drop the memory aids you employed initially as training wheels.
Starts by cycling the images one per second, then another cycling of two images per second, continue doing this, until you start flipping twenty images of the items in your list in a single second. You can make use of either a metronome or stopwatch, or simply drum your fingers to the beat.
Once you increase speed, your images will become a blur lacking sensory or emotional content.
Frequently allow one of the images appear in your conscious mind to make sure you have not stop cycling. It is a random process, so one image should not keep on reappearing. Once the technique has been understood fully, begin to practice anytime you have any emotional issue, whether negative or positive. Never attempt to replace the emotion. Always note that your fuel for multitasking is your feeling. Every human being on health multitasks. We breathe, walk, talk and listen simultaneously. Initially, great effort has to be applied when cycling, but as time goes on, with more practice, cycling will become very natural to you. Automatically cycling when going through emotional issues reveals that you gradually mastering the technique.
To increase your energy flow, hyper-cycle frequently. Do it intentionally until it becomes natural to you. One cycling practice which is considered easy is; beginning with meditation. Our brain waves slow down and speed up several times a day, which happens in the subconscious. Image cycling helps in bringing out these transformations into a conscious awareness in order to control your brain power for a better efficiency and focus.
The Technique
Sit in a comfortable quiet place where there is no disturbance by anyone or anything. Let there be a clock where the long hand can be viewed easily.
At the count of four, inhale. Hold your breath for four more counts; at the count of four, exhale. With more practice, you can increase time to six or eight.
Begin cycling slowly, and then gradually build up speed. When you notice your mind drifting away, simply bring it back to what you are doing. If you feel bored or frustrated, use the feeling for cycling.
Reduce your cycling speed from time to time, and then gradually speed up into hyper-cycling. The time spent cycling should be increased.
Note
Feel corresponding emotion while cycling images.
After cycling at a slow rate, gradually increase your speed to the level whereby cycling becomes unconscious.