hawaiian piko piko breathing and progressive muscle relaxation

HAWAIIAN PIKO PIKO BREATHINGAND PROGRESSIVE MUSCLE

RELAXATION

Dr Ian Ellis-JonesBA, LLB (Syd), LLM, PhD (UTS), Dip Relig Stud (LCIS), Adv Mgmt Cert (STC)

Solicitor of the Supreme Court of New South Walesand the High Court of AustraliaPrincipal, Ian Ellis-Jones, Lawyer

Director, Ellis-Jones Enterprises Pty LimitedVisiting Associate, NSW Institute of Psychiatry

Former Senior Lecturer-in-Law, University of Technology, SydneyCommissioner of Inquiry under the Local Government Act (NSW)

Retreat Director, Mediator, Facilitator, Trainer and Consultant

Copyright, Terms of Use and Disclaimer

Copyright © 2010 Ellis-Jones Enterprises Pty Limited (ABN 38 088 534 141). All Rights Reserved.

All material on the slides comprising this PowerPoint presentation are subject to copyright, trademark and other intellectual property rights protection under national and international laws.

The reproduction, downloading or many other use of any material contained in this PowerPoint presentationwithout the prior written permission of Ellis-Jones Pty Limited is strictly prohibited.

The purpose of the facilitated training session the subject of this PowerPoint presentation as well as any copy of the presentation (“this document”) is to give information, and provide inspiration, for educational training purposes which may be of general interest to the participants as a whole. The information provided at the facilitated training session and in this document (“Information”) is not, and is not intended to be, professional advice to be relied upon as a basis for action on

the part of any individual in respect ofany matter in relation to which there could be loss or damage.

To the maximum extent permitted by law, Ellis-Jones Enterprises Pty Limited and its directors and employees (jointly and severally “EJE”) make no representation or warranty of any kind, express, implied or statutory regarding the Information,

which is not intended to be a replacement for professional medical advice. If needed, such advice should be obtained through the services of a competent health professional. EJE does not accept any liability for any loss or damage arising

directly or indirectly from action taken, or not taken, in reliance of or upon the Information but excludes completely any and all such liability.

Although some of the Information is derived from certain ancient healing practices and principles and may be associated with certain spiritual and faith traditions, participants do not have to be religious or belong to or join any particular faith

tradition in order to practise and otherwise derive benefits from the techniques, methods and principles described in the Information. Although some references may be made from time to time to particular religious leaders, teachers or faith

traditions for the purpose of explaining or expounding what is being presented EJE does not endorse any religion, religious institution or any religious doctrine or dogma, nor endorses or favours any particular religion or faith tradition in its training sessions. The Information is taught without a religious context in a secular, non-sectarian and cross-cultural

manner.

Ellis-JonesEnterprisesPty LimitedABN 38 088 534 141

Grateful acknowledgments are due to the various rights holders whose permission has been given to the use of

copyright material. All rights reserved.

About the Facilitator

Objective of Training Session

Objective of Training Session

• To assist participants to breathe mindfully, and otherwise relax their minds and bodies, with a view to enhancing their overall sense of wellbeing and equanimity.

Training Methods

Training Methods

• PowerPoint Presentation• Talks, Stories, Sayings and Anecdotes• Self-questioning• Breathing Exercises• Guided Meditation• Supply and Use of Printed Material (copy of

PowerPoint slides)• Questions and Answers

Topic Areas

Topic Areas

• Breathing Exercises• Diaphragmatic Breathing• Hawaiian Piko Piko Breathing Technique• The Law of Indirectness• Living in the Present• Progressive Muscle Relaxation (PMR)

Anticipated Outcomes

A SIMPLE RELAXINGBREATHING EXERCISE

•Sit up in your chair … straight back … feet flat on the floor.


• Seated posture ...–stillness and relaxation–tranquil mind and settled body

• Fold hands in your lap or lay palms up (or down) on your thighs.


•Close your eyes. •Take a deep cleansing breath.

A SIMPLE RELAXINGBREATHING EXERCISE ... cont’d

• Start breathing in an even pattern.

• At the start …– Breathing in … count and say

(think) inwardly … 1– Breathing out … count and say

(think) inwardly … 2 …


In-breath … 3Out-breath … 4 …

Count to 10.

Continue to observethe abdominal rise and fall.


Continue this pattern throughout

your breathing meditation.


• After a while, no longer say or think the counts. Just be attentive to your breathing.

• Follow the rise/expansion and fall/contraction of your abdomen.


• You may wish to say, alternately, “Rising … Falling” ... noting each rise/expansion and fall/contraction of your abdomen.

• If you hear a noise or sound, note it, and say, “Hearing, Hearing” 3 or 4 times.


• Then return to noting your breathing pattern and abdominal movements.

• Let your awareness fill your entire body.

• Feel your skin breathing.

BREATHING IS A LINK THAT CALMS BOTH THE BODY AND THE MIND.

DIAPHRAGMATIC BREATHING

• The floor of the chest cavity which contains the lungs is made up of the diaphragm

• The diaphragm is a great dome of flattish muscle ...

... at the bottom of the chest between the lungs and the stomach

DIAPHRAGMATIC BREATHING ... cont’d

• The diaphragm has the capacity to move ...–upwards and downwards ... and

inwards and outwards ...... changing the volume of - the chest cavity, and- its passive occupants, the lungs.


Sadly, most people hardly use their diaphragm when breathing.


• ha'ole [pronounced “hao' leh”]• Hawaiian slang for Caucasian

• ha'ole means “without breath” or “without life” ... [ha = breath of life]• the term given to the Christian

missionaries by the native Hawaiians • the missionaries appeared not to

breathe at all ... breathing ever so shallowly and inadequately.


• The diaphragm ...–is the principal muscle used

for exhaling–rises as you exhale ...

making the chest cavity shorter again.


• Use your abdominal muscles in this way to control your breathing.

• The diaphragm is a muscle you can't see, so you have to focus on the muscles in front …


One wayof doing that is

as follows ...

DIAPHRAGMATIC BREATHING... cont’d

• If somebody is about to hit you in the abdomen, what do you ordinarily do?

• You tense your abdominal muscles.

• Do so now ...


• Slightly tense your abdominal muscles.

• At the same time, push your abdomen outwards as you breathe in.


The diaphragm descends (“lowers”) and the ribs

move upwards and outwards ... making the

chest cavitylonger and larger.


The diaphragm and intercostal muscles ...the

muscles between the ribs ... should be used to take the in-

breath to the middle and lower parts of the lungs.

HAWAIIAN PIKO PIKO BREATHING

Piko [Hawaiian] means both the crown of the head and the navel.

Piko Piko Breathing ... mindfully

Breathe in fully, and deeply, through the nose.

Completely fill your lungs with air.As you do so, focus all your

attention on the crown of your head.


• Exhale fully, through the mouth, with the sound ha [Hawaiian: the “breath of life”].

• As you do so, focus all your attention on your navel.


REMAIN CALM, POISED AND

RELAXEDAT ALL TIMES.


• Turn your attention to and observe the pattern of your breathing …–The out-breath should be about twice

as long as the in-breath.• Continue for at least 5 minutes.


• Should thoughts arise, just notice them.

• Be aware of them ... with detachment.

• Observe and acknowledge them gently, dispassionately … without judgment … and let them go.


•OBSERVE•ACKNOWLEDGE•RELEASE ... LET GO


NOTE. “Thoughts” include … • feelings and emotions• images, memories and reflections• plans, concepts and commentaries,• sense perceptions• body sensations.


• Don’t try to actively bring thoughts up.• Wait and see what comes up next.• Treat any new thought the same way.

– Observe ... Acknowledge ... Release/Let Go.– Notice any judging/evaluating ... Let it go.

• Rest in the “blank spaces” between thoughts.• Don’t try to make sense of any thoughts.


• Continue to follow your breath.–Feel the breath going in and out.–Just follow it ... with awareness.

• Stay awake and aware ...–It’s not about the breath ... but

the awareness.


A deep breath tends to contract the diaphragm.


Breathing out assists in relieving tension

and calmingthe mind.


A deeply relaxed person breathes about 5-8 times

a minute ....at the very most.


Breathe consciously as you go about your daily life.


Let your breath go slow and deep … into the centre of

your being.

• The will acts all the time … shifting from one mental image to another ...– each arising within about 1 millionth of a

second.

• The mind can only focus on one mental image … at any given point in time.

Stay withwhatever arises … for as long as

it lasts.

Notice what is passing through your choiceless awareness … by getting up close.

“Awareness-ing” Let your awareness take note of what’s

going on in your mind.

• Realize that your thoughts, feelings and memories are not you.

• You are not your thoughts, feelings or memories.

• Watch your thoughts, feelings and memories flow like the waves of the ocean ... against the sea shore.

• They come in ... and they go out.

Witness your thoughts, feelings

and memories flowing away intothe great abyss.

–Watch and move with your thoughts ... with detachment, NOT attachment.

–Be psychologically present on purpose (“up close”) with whatever happens in and around you.

• Deliberately keep the mind at the level of bare attention.

• Remain (“be”) in the present on purpose at all times ...

– The “here and now” is all that really “is”.

– The past and the future “exist” only in your imagination.

– The only time you ever have is the present moment.

– You can only live in and experience the present.

–Emmet Fox.

–All that you can know is your present thought.

–The only thing you have to “heal” is the present thought.

–Emmet Fox.

• The “Law of Indirectness”– expounded by many New

Thought leaders and metaphysicians ... especially Ralph Waldo Trine• author of In Tune with

the Infinite and other self-help books ...

• The LAW OF INDIRECTNESS ...–DON’T resist thoughts and other

distractions–DON’T fight against them–DON’T try to drive them out or

away–DON’T dwell upon them …

• The LAW OF INDIRECTNESS (cont’d) ...

–DON’T hang on to them–DON’T judge, evaluate or

categorise them –DON’T attempt to put them out

of your mind.

Remember ...

WHAT YOU RESIST,

PERSISTS.

When …• the mind goes “blank”

or• thoughts, etc, are too

dominant or intrusive to let go …

… Observe your breathing pattern

and abdominal movements

(“Rising … Falling”).

“When the mind

wanders, observe itas it is.”

- Siddhartha Gautama,the Buddha.

LIVING IN THE PRESENT

“The secret of health for both mind and body is not to

mourn for the past, worry about the future, or

anticipate troubles, but to live in the present moment

wisely and earnestly.”- Prince Gautama Siddhartha.


• “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” – Jesus.

• “If anyone gets up from where he has been sitting and comes back, he has no right to it.” – Muhammad.

• “Don't let yesterday use up too much of today.” - Native American (Cherokee) proverb.


• “Unborn tomorrow and dead yesterday, why fret about them if today be sweet.” - Omar Khayyám.

• “I have realized that the past and future are real illusions, that they exist in the present, which is what there is and all there is.” - Alan Watts.

• “The ability to be in the present moment is a major component of mental wellness.” - Abraham Maslow.

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR)

• Technique developed by US physician Dr Edmund Jacobson MD PhD LLD– the founder of scientific

relaxation• Technique modified by US

psychiatrist Dr Smiley Blanton MD and others

Progressive Muscle Relaxation (PMR) ... cont’d

• In order to relax a physical member you must first “exercise” it

• Intended to reduce anxiety and relax the mind

• Involves alternately tensing and then relaxing specific muscles


• Sit or lie in a comfortable position.• Close your eyes.• The muscles are ...

–tensed (10 seconds) ... and then –relaxed (20 seconds) in sequence, as

follows ...


• Lower arms ... clench hands, then open ... then double fists, at right angles to lower arms– may make a circular motion with your fists

• Upper arms ... tighten and squeeze them, and in towards side of body


• Lower legs ... tense feet, pointed up high, toes tensed up … in direction of head, then extend them as far as possible away from you

• Upper legs ... knees tensed closely together ... off the ground or bed


• Stomach ... pull in stomach towards spine very tightly

• Chest ... breathe in, fully expanding chest ... – hold breath for 10 seconds ... release ... wait for 20

seconds


• Shoulders ... tense shoulders lightly ... raise them ... keep them as close to the ears as possible

• Neck ... point chin down, and back of head up ... after release neck support neck


• Mouth ... make a very tight, wide smile ... jaw and lips tight

• Eyes ... squeeze shut, then release


• Lower forehead ... squeeze down eyebrows as low as possible toward centre of face

• Upper forehead ... raise eyebrows as high as possible.


After the PMR:• Sit or lie quietly.• Allow your mind to “touch”

upon every member of your body ... think of each as becoming

more and more relaxed.• You may also do some

creative visualization.

“BE STILL AND KNOW…”

THANK YOU

ANY QUESTIONS?

hawaiian piko piko breathing and progressive muscle relaxation

Documents