Breathing and moving

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YES, YOU CAN DO IT!

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DAAJI shares some simple practices for mental and physical well-being.

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There are times in our lives when we experience more stress, feel overwhelmed, and even out of touch with those around us. We may find it difficult to focus, and struggle to get out of our many thoughts. We may even be dealing with addictions of one sort or another.

Here are a few easy and fun exercises that can help you rest your neural pathways and give your mind and body the opportunity to return to a more balanced state. This leads to better health, feels good, and improves your ability to cope with day-to-day situations.

Breathing

Simple breathing practices help us in many ways. They oxygenate the body, balance the nervous system, and even provide a natural free “high.” Here are 2 breathing exercises. Go at your own pace, and feel free to use either of them at any time.

Abdominal Breathing

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• Sit in a comfortable position, on the floor or on a chair.
• Close your eyes.
• Observe your breathing, and inhale and exhale for 6 breaths.
• Keep your focus to your exhalation and slow it down each time.
• As you breathe, keep your righthand on your abdomen. As you exhale, gently draw your abdomen in. Repeat for 6 breaths.

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Alternate Nostril Breathing

This exercise is especially helpful for easing anxiety and stress, to feel more grounded. It can improve brain function and is also very relaxing.

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• Keep your right thumb on your right nostril.
• Inhale through your left nostril.
• Gently close your left nostril with the ring finger and lift the thumb to open the right side.
• Slowly exhale through the right nostril.
• Inhale through the right again.
• Close the right nostril, open left and exhale left.
• This is one round.
• Repeat the same for 6 rounds.

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Touch and Movement

Touch and movement are great ways to get out of your head and into your body. These exercises will help you feel better. Go at your own pace and use them at any time.

To warm up, first stand with your feet apart and facing forward, knees slightly bent, and slowly twist your body from one side to the other, swinging your arms with you from side to side. Do this 10 times on each side. It will loosen your body and help you feel relaxed.

Namaste

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• Eyes open.
• Bring your palms together in front of your chest in the Namaste position.
• Breathe in. As you inhale, take your hands up toward the ceiling and above your head.
• Pause here for a second.
• Exhale and bring your hands down in front of your chest.
• Repeat 6 times.

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The Heart Connector

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• Bring your hands in front of you and join the tips of your middle fingers together, i.e. the longest fingers.
• Fold the index, ring fingers and little fingers together in your hands and allow their knuckles to touch each other.
• Allow the tip of the thumbs to touch each other and bring them downwards.
• Look at your index fingers and thumbs as they make a heart.
• The middle fingers are pointing upwards.
• Make a firm intention that you choose for yourself, using the 3 Ps.
• Bring this little heart toward your heart, the tip of the thumbs resting on your chest, then close your eyes and rest there.

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Jump!

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• Stand up, turn to face East and jump 5 times.
• Turn to face North and jump 5 times.
• Turn to face West and jump 5 times.
• Turn to face South and jump 5 times.
• Repeat this whole sequence at least 3 times.

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Go outside and look up

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Do something active like counting birds or chimney pots, looking at cloud formations, or enjoying the stars at night. Looking up squeezes the area at the base of your brain, and this has a balancing effect on your system.

Going outside connects you with the world and expands your horizon.

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From the book, Yes, You Can Do It!, published by Heartfulness Education Trust in 2023.

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