How
To Stop Headaches
Mind Settling
The
Mind Settling Procedure:
1.
Sit comfortably in silence with your eyes closed for 30 seconds.
2.
Perform a brief body massage. (Some meditation traditions recommend
that the massage be executed slightly differently for men and
women, and I would like to describe these recommendations here.
To be frank with you I am not clear as to why these gender-related
differences exist, or if the need for the differences is real.)
3.
The massage begins by gently pressing the hands against the
face, then upward on the top of the head, back down the neck,
and towards the heart. (By the way, all massage elements move
towards, and finish at the heart.)
4.
Then, men continue by gently using the left hand to press and
massage, first the right hand, and then up the arm, and back
down towards the heart. Again, this is all done with the left
hand.
5.
Women do the same, but they begin by massaging the left hand
and arm (back toward the heart) with the right hand. Then both
men and women switch arms and massage the other hand and arm,
again, back toward the heart. Then men continue by massaging
the right foot and leg, upward toward the heart. This is done
by pressing with both hands gently.
6.
Then, massage the left foot and leg, again, upward toward the
heart. Women do the same, but they begin with the left foot
and leg, upward toward the heart, before repeating the process
for the right foot and leg. This is best done with the eyes
closed. The total time for the massage is about a minute.
7.
While sitting comfortably with the back straight, perform a
breathing technique that is called "pranayama." Begin
with 10 seconds of fast pranayama. This is done using very short,
gentle breaths, closing one nostril at a time after each outward
and inward breath.
8.
Close the nostrils (one at a time) with the thumb and the middle
fingers (alternately) of one hand. Men use their right hand
to do this while women use their left. The mechanics of the
procedure are similar to slow pranayama (see below), except
that the breaths are very short and rapid (although still gentle).
9.
This is best done with the eyes closed. The procedure should
be effortless and easy, and if someone is experiencing any problems
like dizziness or hyperventilation, it is being performed incorrectly
and its practice should be discontinued until getting personal
instructions in this technique.
10.
While sitting comfortably with the back straight, perform 9
to 10 minutes of slow pranayama. This is done similarly as with
the fast pranayama, but using normal breaths (not short or long
ones), closing one nostril at a time after each outward and
inward breath. Be sure to complete both the outward and inward
breath before switching nostrils. On exhaling, let the breath
flow out naturally, not forcing it. The inhaling breath should
take about half the time as the exhaling breath.
11.
Hold your breath after inhaling for a brief moment (a second
or two) while alternatively closing the other nostril with the
other finger, and prepare to exhale. The entire procedure should
be effortless and gentle. If you feel you need more air, simply
take deeper breaths, but do not hyperventilate. You should be
breathing normally, just alternating nostrils after exhaling
and inhaling. This is best done with the eyes closed.
12.
Sit quietly and comfortably for 5 minutes with the eyes closed.
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