1. Clear Personality Influences
2. Now Self Integration Package
1. Clear Personality Influences
2. Other Selves Integration Package
Level 2 OTHER SELVES
To Re-Educate the Autonomic Nervous System and Balance the Sympathetic and Parasympathetic Nervous System, Mental Relaxation Technique
Daily - Three times a day for 10 minutes or 20 Minutes Once daily
Lie down or find a comfortable position where you will be undisturbed for the allotted time. Breath naturally and easily, gradually letting your breaths become deeper and increasingly diagphramatic. (Low belly filling up deeply, protruding on inhale and emptying upon exhale)
The goal is to focus on your breath Inhale and "feel" the in-breath as "cool" air inhaling and follow the stream of breath within your passages and exhale the "warm" air in out-breath through the nasal passages. The session goal is to begin a count of a total of 108 breaths Inhale and Exhale and ultimately maintain your focus on your breath without mental chatter disturbance. With consistent practice, one will begin to establish a " witness" function where you will be able to watch your emotional life, inner thoughts with much more objectivity and detachment.
Section your 108 Breaths into 4 counts (quadrants). Focus on your breath, Inhale and then Exhale, count Breath 1 and maintain focus through your count. If you find your mind wander, get distracted or begin inner dialogue, start back to Breath Count One and maintain as far as you may be focused throughout your breathwork session time. The Goal is to ultimately be able to complete the breathwork in one session sequence without needing to recount or restart session.
Maintain count and focus through each of the 4 quadrant sets without starting over, building your endurance and focus throughout the 4 quadrants to a full 108 breath session without needing to restart count..
After mastering this technique, focused or guided meditation and visualization techniques become much more easy to achieve.
Meditation is the skill of focusing 100% of your energy and attention in one specific area in the present moment. The consistent practice of meditation comes with a myriad of health benefits that include increased concentration, decreased anxiety, and a general feeling of well being and connection. Although a great number of people try meditation at some point in their lives, a small percentage actually are consistent with their dedication for the long-term. The most difficult period of reprogramming personal habits or unconscious behaviors is the first 21 days. If commitment and dedication are disciplined with persistence for over the 21 day period, generally it is much easier for the person to continue to maintain their meditation practice. The benefits and rewards of a meditation lifestyle become exceedingly obvious, and the state of inner peace and balance are much easier to achieve in all life situations. Quieting the mind, becoming present to the now moment are the cornerstones of a balanced human being.
The purpose of this article is to provide practical recommendations to help beginners get past the initial resistance and integrate meditation into your lifestyle:
1) Make it a formal practice. You will only get to the next level in meditation by setting aside specific time (preferably two times a day, am and pm) to be still. We suggest the 12D shield practice as a daily meditation.
2) Start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.
3) Stretch first. Stretching loosens the muscles and tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body.
4) Meditate with Purpose. Beginners must understand that meditation is an ACTIVE process. The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged with the process.
5) Notice frustration creep up on you. This is very common for beginners as intrusive or persistent thoughts interrupt our focus. When this happens, really direct focus in on your breath and let the frustrated feelings go.
6) Experiment. Beginners should be more experimental and try different types of meditation. Try sitting, lying, eyes open, eyes closed, there is no wrong position or method if it works for you.
7) Feel your body parts. A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path.
8) Pick a specific room in your home to meditate. Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual or sacred objects in your room to help you feel at ease.
9) Read a book (or two) on meditation. Preferably an instructional guide AND one that describes the benefits of deep meditative states.
10) Commit for the longer term. Meditation is a life-long practice, and you will benefit most by NOT examining the results of your daily practice. Just do the best you can every day, and then let it go!
11) Listen to instructional audios, videos and CDs.
12) Generate moments of awareness during the day. Finding your breath and “being present” while not in formal practice is a wonderful way to evolve your meditation habits.
13) Make sure you will not be disturbed. One of the biggest mistakes beginners make is not insuring peaceful practice conditions. If you have it in the back of your mind that the phone might ring, your kids might wake, or your coffee pot might whistle than you will not be able to attain a state of deep relaxation.
14) Notice small adjustments. For beginning meditators, the slightest physical movements can transform a meditative practice from one of frustration to one of renewal. These adjustments may be barely noticeable to an observer, but they can mean everything for your practice.
15) Use a candle. Meditating with eyes closed can be challenging for a beginner. Lighting a candle and using it as your point of focus allows you to strengthen your attention with a visual cue. This can be very powerful to maintain focus.
16) Do NOT Stress. This may be the most important tip for beginners, and the hardest to implement. No matter what happens during your meditation practice, do not stress about it. This includes being nervous before meditating and angry afterwards. Meditation is what it is, and just do the best you can at the time.
17) Do it together. Meditating with a partner or loved one can have many wonderful benefits, and can improve your practice. However, it is necessary to make sure that you set agreed-upon ground rules before you begin!
18) Meditate early in the morning or late evening. It is quieter, your mind is not filled with the usual clutter, and there is less chance you will be disturbed.
19) Be Grateful at the end. Once your practice is through, spend 2-3 minutes feeling appreciative of the opportunity to practice and your mind’s ability to focus.
20) Notice when your interest in meditation begins to wane. Meditation is hard work, and you will inevitably come to a point where it seemingly does not fit into the picture anymore. Chances are that losing the ability to focus on meditation is parallel with your inability to focus in other areas of your life!
Meditation is an absolutely wonderful practice in developing yourself and quieting your mind. It can be very difficult in the beginning. Use the tips described in this article to get your practice to the next level!
Practical Tips and Strategies for Controlling Anger and Dealing with Angry People
Everybody gets angry, but out-of-control rage isn't good for those around you, and it plays havoc with your own body an attracts negative entities. Here are some tips to help you 'simmer down.'
Simple relaxation tools such as deep breathing, meditation and relaxing imagery can help calm down angry feelings. If you are involved in a relationship where both partners are hot-tempered, it might be a good idea for both of you to learn these techniques. Do not try to discuss things when tempers are flared, allow each other to take some space and return to the conversation when feeling more calm.
Some simple steps you can try:
Practice these techniques daily. Learn to use them automatically when you're in a tense situation.
Simply put, this means changing the way you think. Angry and disconnected people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts. When you're angry, your thinking can get very exaggerated and overly dramatic. Try replacing these thoughts with more reasonable ones. For instance, instead of telling yourself, 'Oh, it's awful, it's terrible, everything's ruined,' tell yourself, 'It's frustrating, and it's understandable that I'm upset about it, but it's not the end of the world and getting angry is not going to fix it anyhow.'
Be careful of words like 'never' or 'always' when talking about yourself or someone else. 'This machine never works,' or 'You're always forgetting things' are not just inaccurate; they also tend to make you feel that your anger is justified and that there's no way to solve the problem. They also alienate and humiliate people who might otherwise be willing to work with you on finding a solution.
For example, suppose you have a friend who is constantly late when you have made plans to meet. Don't go on the attack; think instead about the goal you want to accomplish--getting you and your friend there at about the same time. Avoid saying things like, 'You're always late! You're the most irresponsible, inconsiderate person Iíve ever met!' The only goal that accomplishes is hurting and angering your friend.
State what the problem is, and try to find a solution that works for both of you; or take matters into your own hands. For example, you might set your meeting time a half-hour early, so that your friend will, in fact, get there on time, even if you have to trick him or her into doing it! Either way, the problem is solved and the friendship isn't damaged.
Remind yourself that getting angry is not going to fix anything, that it won't make you feel better (and may actually make you feel worse).
Comprehension of the larger picture of events defeats personal anger, because anger, even when it's justified, can quickly become irrational or mentally obsessive. Commit to see the larger picture, depersonalize the events, and remind yourself that to bring peace into your daily life,one must practice being peaceful. Remind yourself that the world is not 'out to get you,' you're just experiencing some of the rough spots. Do this each time you feel anger getting the best of you, and it'll help you get a more balanced perspective. Also use the negative ego clearing tool, 5 steps to clear negative ego. Learn how to refocus your mind to positive outlets.
Angry and disconnected people tend to demand things: fairness, appreciation, agreement, willingness to do things and control things their way. Everyone wants these things, and we are all hurt and disappointed when we don't get them; but angry people demand them, and when their demands aren't met, their disappointment becomes anger. As part of their cognitive restructuring, angry people need to become aware of their demanding nature, and translate their expectations into desires being respectfully communicated. In other words, saying 'I would like' something is healthier than saying 'I demand' or 'I must have' something. When an angry, disconnected person is unable to get what they want, they will experience the common reactions--frustration, disappointment, hurt. Some angry people use their anger as a way to avoid feeling hurt, but that doesn't mean the hurt feeling goes away. Most of the time their anger outburst is buried on top of many unresolved emotional conflicts and wounding they avoid addressing.
Sometimes anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it's a healthy, natural response to these difficulties. The best attitude to bring such a situation is to focus not on finding the solution but rather on how to handle and face the problem in the moment. Suppressing anger is not productive, acknowledge the feeling and find a way to release the tension and stress without harming others around you.
Make a plan and check your progress along the way. (People who have trouble with planning might find a good guide to organizing or time management helpful.) Resolve to give it your best, but also not to punish yourself if an answer doesn't come right away. If you can approach it with your best intentions and efforts, you will be less likely to lose patience and fall into all-or-nothing thinking, even if the problem does not get solved right away.
Angry people tend to jump to--and act on--conclusions, and some of those conclusions can be completely fabricated or assumed as accurate when they are not. The first thing to do if you are in a heated discussion is to slow down and think your responses through. The key is to learn how to respond rather than react. Don't say the first thing that comes into your head, but slow down and think carefully about what you want to say. At the same time, listen carefully to what the other person is saying and take your time before answering.
Listen, too, to what underlies the anger. For instance, suppose you like a certain amount of freedom and personal space, and your 'significant other' wants more connection and closeness. If he or she starts complaining about your activities, don't retaliate by painting you partner as a jailer, a warden, or an albatross around your neck.
It's natural to get defensive when you're criticized, but don't fight back; instead, listen to what lies beneath the words. Learning to become a better listener will improve communication skills and conflict resolution considerably. Perhaps the real message is that this person feels neglected and unloved. It may take a lot of patient questioning on your part to uncover this, and it may require some breathing space, but don't let your anger--or a partner's--make a discussion spin out of control. Keeping your cool can keep the situation from becoming disastrous.
'Silly humor' can help defuse rage in a number of ways. For one thing, it can help you get a more balanced perspective. When you get angry and call someone a name or refer to them in some imaginative phrase, stop and picture what that word would literally look like. If you're at work and you want to call a co-worker a 'dirt-bag' or a 'single-cell life form,' for example, picture a large bag full of dirt, or an amoeba, sitting at your colleague's desk, talking on the phone, and going to meetings. Do this whenever you want to call another person by a rude name. If you can, draw a picture of what the actual thing might look like. This will take a lot of the edge off your fury; and humor can often be relied on to help un-knot a tense situation.
The underlying message of highly angry people is 'Things oughta go my way!' Angry people tend to feel that they are morally correct, that anything blocking or changing their plans is an unbearable indignity that they should NOT have to tolerate. Maybe other people do, but not them.
When you catch yourself feeling that way, the more chance you have to realize that maybe you are being a little unreasonable; you'll also realize how unimportant the things you're angry about really are.
There are two cautions in using humor. First, don't try to just 'laugh off' your problems; rather, use humor to help yourself face them more constructively. Second, don't give in to harsh, sarcastic humor; that's just another form of unhealthy aggression.
What these techniques have in common is a refusal to take yourself too seriously. Anger is a serious harmful emotion, but it's often accompanied by ideas that, if examined, can make you laugh.
Changing Your Environment
Sometimes it's our immediate surroundings that give us cause for irritation and fury. Problems and responsibilities can weigh on you and make you feel angry at the trap you seem to have fallen into, and all the people and things that form that trap.
Give yourself a break. Make sure you have some 'personal time' scheduled for times of the day that you know are particularly stressful. For example, a working mother might make a standing rule that when she comes home from work, the first 15 minutes will be quiet time. With this brief respite, she will feel better prepared to handle demands from her kids without blowing up at them.
Some other tips for easing up:
Use the Golden Rule treat others as you would like to be treated and notice how things shift in your life!