Introduction Meditation & Abdominal Introduction Meditation & Abdominal Breathing Breathing

Contents Contents IntroductionIntroductionAimAimSelf ProfileSelf Profile

Meditation Meditation MantraMantraAbdominal Breathing Abdominal Breathing Reverse Abdominal BreathingReverse Abdominal BreathingPractising SessionPractising Session

Training the MindTraining the Mind

The more I The more I dodo, the more I have, the more I have time time for.

Training the MindTraining the Mind

I find my I find my mindmind becomes becomes

more more creativecreative in seeing in seeing solutions to problems.solutions to problems.

Training the MindTraining the Mind

Problems I Problems I used to worry used to worry about now seem much about now seem much more more manageablemanageable ..

Training the MindTraining the Mind

People say that I People say that I don’t look my don’t look my ageage.

Training the MindTraining the Mind

We We don’t argue don’t argue any more, we any more, we discussdiscuss things.

MeditationMeditationIs much more than simply Is much more than simply relaxation. relaxation.

Relaxation – mind wanders.Relaxation – mind wanders.To restrain the wanderings of To restrain the wanderings of the mind.the mind. 抑制流浪的抑制流浪的

MeditationMeditation

Enables the mind experience Enables the mind experience its quietest, most settled state its quietest, most settled state and at the same time the mind and at the same time the mind remain alert and clear.remain alert and clear.

Really quite simpleReally quite simple..

MeditationMeditation

Easy to learn and enjoyable to Easy to learn and enjoyable to practice, practice,

No special skills .No special skills .Anyone can do it successfullyAnyone can do it successfully ..

MeditationMeditation - - BenefitsBenefitsHarmony of brain wave activity in different Harmony of brain wave activity in different

parts of the brain is associated with greater parts of the brain is associated with greater creativitycreativity

MeditationMeditation - - BenefitsBenefits

Helps to restore balance Helps to restore balance between the left and right side between the left and right side of the brainof the brain.. 恢復恢復

Meditation Meditation - - BenefitsBenefitsIncreased emotional Increased emotional stability.

MeditationMeditation - - BenefitsBenefitsImproved learning ability and Improved learning ability and memorymemory.

Meditation Meditation - - BenefitsBenefitsIncreased happinessIncreased happiness

MeditationMeditation - - BenefitsBenefitsDecreased anxiety Decreased anxiety (( 憂慮憂慮 ))

MeditationMeditation - - BenefitsBenefitsDecreased depression Decreased depression (( 沮喪沮喪 , , 消消

沉沉 ))

MeditationMeditation - - BenefitsBenefitsDecreased irritability and Decreased irritability and moodinessmoodiness.易激動的易激動的 悶悶不樂悶悶不樂

Harvard Medical SchoolHarvard Medical School

Dr. Herbert Benson found that Dr. Herbert Benson found that MMeditationeditation

helps heart conditions andhelps heart conditions and reduces high blood pressure, reduces high blood pressure, releases tension, and releases tension, and creates the will power and consciousness to creates the will power and consciousness to be in be in

concontrol of one's life.

Researchers at University of Researchers at University of Maryland School of MedicineMaryland School of Medicine

MMeditationeditation relievedrelieved stressstress, , reducedreduced rheumatoid arthritisrheumatoid arthritis symptomssymptoms,, 類風濕性關節炎類風濕性關節炎 reducedreduced cardiovascularcardiovascular risk factors,risk factors, 心臟血管的心臟血管的 decreaseddecreased psychological distress,psychological distress, 心理心理 ((上上 ))的憂傷的憂傷 improvedimproved sleepsleep patterns.patterns.

ConditionsConditions

Only Only twenty twenty minutes minutes twicetwice each day each day ..

No change in No change in life-stylelife-style or or beliefbelief ..

MantrasMantras

Similar to AffirmationSimilar to Affirmation

Repeat to yourselfRepeat to yourself

Resonate through the body to bring a Resonate through the body to bring a transformation of consciousness.transformation of consciousness.

Believe possess magical Believe possess magical power

Most Famous Most Famous MantraMantra

OMOM

OMOMPronounced as Pronounced as

““A – OO – MA – OO – M””

OMOM

The sound vibration that The sound vibration that underlies the creation of the underlies the creation of the universeuniverse..

An elec-troencephalograph EEG -腦電圖儀

is associated with is associated with normal, waking normal, waking consciousness consciousness; ;

attention directed towards the attention directed towards the external environment. external environment.

Oscillate between approximately Oscillate between approximately 14 and 30 14 and 30 cyclescycles per second (Hz). per second (Hz).

.

Beta

is is relaxedrelaxed,, not thinking about anything in not thinking about anything in particular, sometimes a pleasurable particular, sometimes a pleasurable feeling of feeling of ""floatingfloating". ".

Often dominant in certain kinds of Often dominant in certain kinds of meditationmeditation,, Associated with calm, lucid Associated with calm, lucid mental states mental states (( 清醒的精神狀態清醒的精神狀態 )) (the "alpha (the "alpha state"). state").

DuringDuring dream sleepdream sleep. . Oscillate between Oscillate between 9 9 and 13 and 13 cyclescycles per second per second (Hz). (Hz).

Alpha

found in states of found in states of deep relaxationdeep relaxation, , activity is also associated with bursts of activity is also associated with bursts of

creative insightcreative insight, twilight ("sleep") learning , twilight ("sleep") learning and vivid mental imagery. (and vivid mental imagery. ( 生動的生動的 ;; 逼真的逼真的 ;; 清清晰的意象晰的意象 ))

is also found in more is also found in more advanced meditatorsadvanced meditators. . waves oscillate between waves oscillate between 4 and 8 cycles per 4 and 8 cycles per

second (Hz).second (Hz).

Theta

the the slowestslowest of brainwave activity, of brainwave activity, is found during is found during deep dreamless deep dreamless sleepsleep and sometimes in and sometimes in very very experienced meditatorsexperienced meditators. .

oscillate between oscillate between 1 and 3 1 and 3 cycles cycles per second (per second (HzHz).).

Delta

HandsHands

One at One at ChestChest

OOne at ne at BellyBelly

Survey - Self Checking

Breath Breath

is more important thanis more important than

Food Food and and WaterWater..

Breathing - Why

WithoutWithout FoodFood – – weeksweeks

Survival

WithoutWithout WaterWater – – DaysDays

Survival

Without Without OxygenOxygen – – minutesminutes..

Survival

Affects every Affects every systemsystem of our body. of our body.

MemoriesMemories

EnergyEnergy levellevel

ConcentrationConcentration

Breathing - Why

Breathing – Four Pattern

1.1. Throat breathingThroat breathing (High breathing) (High breathing)

2.2. Chest breathingChest breathing (Middle breathing)(Middle breathing)

3.3. Abdominal Abdominal breathingbreathing (AB)(Low (AB)(Low breathing)breathing)

4.4. Body breathingBody breathing (Whole body breathing)(Whole body breathing)

Primarily in the upper Primarily in the upper part of the chest and part of the chest and lungs.lungs.

ShallowShallow Oxygen fails to reach Oxygen fails to reach

the alveoli (the alveoli ( 氣泡氣泡 ) ) and and enter into gaseous (enter into gaseous ( 氣態氣態的的 ) ) exchange.exchange.

Common cause of Common cause of digestive,constipation digestive,constipation and gynecological (and gynecological ( 婦科婦科的的 ) ) problemsproblems..

1.Throat breathing (High breathing)

Middle part of the Middle part of the lungs are filled with lungs are filled with airair..

Ribs and chest are Ribs and chest are expanded sideways.expanded sideways.

Too often it results Too often it results in a shallow type of in a shallow type of breath.breath.

Efficient than High Efficient than High breathingbreathing

But far inferior to But far inferior to low breathinglow breathing

2.Chest breathing (Middle breathing)

Also name as Also name as Diaphragmatic breathingDiaphragmatic breathing Primarily in the lower part Primarily in the lower part

of the chest and lungs.of the chest and lungs.

Mainly the movement of Mainly the movement of the abdominal in and out the abdominal in and out and the corresponding and the corresponding movement of the movement of the diaphragm.diaphragm.

Often use low breathing Often use low breathing when sleeping.when sleeping.

Physical Physical active:walking,runing or active:walking,runing or lifting ,we are likely to find lifting ,we are likely to find AB inadequate for our AB inadequate for our needs. needs. our needs.our needs.

3.Abdominal breathing (AB)(Low breathing)

Entire respiratory system Entire respiratory system

Not only includes the of Not only includes the of the lungs used in high, low the lungs used in high, low and middle breathing, and middle breathing,

but expands the lungs so but expands the lungs so as to take in more air than as to take in more air than the amounts inhaled by the amounts inhaled by each of these three kinds each of these three kinds of breathing together of breathing together when employed in shallow when employed in shallow breathing.breathing.

The complete breath is not The complete breath is not just deep breathing; it is just deep breathing; it is the deepest possible the deepest possible breathing.breathing.

4.Body breathing (Whole body breathing)

Each time about Each time about 3 - 5 minutes3 - 5 minutes..

Abdominal breathing – When & Posture

Abdominal Breathing - How

InhaleInhale gently and gently and naturally naturally

ExpandExpand thethe bellybelly slowly.

Abdominal Breathing - How

ExhaleExhale gently and naturally gently and naturally

ContractsContracts thethe bellybelly slowly. slowly.

.

Practise ( 3 to 5 minutes )1.1. Inhale and exhale – calmly Inhale and exhale – calmly

and slowly (3 to 5 and slowly (3 to 5 times),thentimes),then

2.2. Inhale – calmly and slowly Inhale – calmly and slowly and and holdhold a count 3 to 6 ; a count 3 to 6 ; andand

3.3. Exhale – calmly and slowly Exhale – calmly and slowly and and holdhold a count 3 to 6 a count 3 to 6

4.4. Repeat step 2 and Step Repeat step 2 and Step 33

5.5. Inhale and exhale – calmly Inhale and exhale – calmly and slowly (3 to 5 times)and slowly (3 to 5 times)

MeditationMeditation - - PreparationPreparation

Tang ; Tang ; Keng ; Keng ; BallBall

15 to 20 minutes15 to 20 minutes

Slow Breathing Slow Breathing – – 1 minute1 minute

Mantra Mantra – – 13 to18 13 to18 minutesminutes

Slow BreathingSlow Breathing – – 1 1 minuteminute

Practise Practise MeditationMeditation

Start withStart with

Repeat the MantraRepeat the Mantra

Closing withClosing with

Wishing AllWishing All