10KÄRA NI! Välkomna till dag 10. Idag ska vi göra en teknik som används mycket inom Zen traditionen. En enkel men svårbemästrad teknik som liknar gårdagens metod men idag ska vi också räkna våra andetag.
Gör så här
- Sätt på dig bekväma kläder och sätt dig i en bekväm position (se här)
- Sätt din timer på 15 min
- Blunda och slappna av i kroppen
- Låt andetaget vara naturligt, in och ut genom näsan.
- Börja sen räkningen. Räkna “ett” till dig själv när du andas ut. Nästa gång du andas ut, räkna “två” och så vidare upp till “fem”.
- När du nått “fem” börjar du på en ny cykel och räknar “ett” på nästa utandning. Räkna alltså endast på utandningen och aldrig mer än till “fem”. Det gör att du blir medveten om när din uppmärksamhet vandrat iväg då du befinner dig på “nio”, “14″, eller till och med “52″.
- När känslor och tankat dyker upp för bara vänligt men bestämt tillbaka uppmärksamheten till räkningen av ditt naturliga andetag.
- Om det är mycket tankar för att snabbare få in känslan kan du räkna dina andetag med hjälp av dina fingrar.
Visst låter det enkelt?! Efter att ha provat tror jag att de flesta av oss dock inser hur svårt det är att kontrollera vårt sinne och att fokusera på en sådan simpel sak som att räkna andetagen. Med tiden träningar vi dock upp vår uppmärksamhetsmuskel så det blir lättare och lättare.
LYCKA TILL! Å dela såklart gärna din upplevelse med oss.
NAMASTE <3
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