Consciousness of breath is the beginning of mindfulness,
which is fixation of the mind on the present moment. When you are conscious of
your breath, you subconsciously begin to slow
down and notice how your body
reacts to your breathing. Now, you also
begin to be aware that your body is yours only and is with you forever, as well
as that the present moment is always here and is timeless for you.
This awakening awareness lets you see how your body, mind,
and soul are all intricately interconnected with one another to make you feel
wholesome. Feeling wholesome enables you to become more conscious of what is
happening even deep inside your whole being, such as your relationship with
others, as well as with the world around you. Once you see your connectedness to others and the world,
you mind will intuitively know what your body needs, your body will respond to
your mind accordingly, and your soul will then oversee the mind with directions
and instructions. With this miracle of living, you may become more caring and
more compassionate towards others; and you may also have greater clarity of
mind to see what is really important
to you in your life. The result is that you may begin to let go of everything
peacefully and willingly—both the desirable and the undesirable, as well as the
pleasant and the unpleasant. Mindfulness is profound wisdom that is necessary
in the art of living well. Remember, life happens only in the present moment.
However, many of us choose to dwell on the past and focus on the future,
forgetting that the past was gone and the future is unknown and unpredictable.
As a result, we are often distracted by our past thoughts and our future
expectations that we become oblivious of what is happening right now, which is
the only reality. Mindfulness makes you feel richer, more down-to-earth, and
much more alive, irrespective of your current age and conditions.
With mindfulness of your breath, you will then learn how to
breathe right, which is complete, natural, and slow. Correct breathing means
you get more oxygen to your lungs, cells, and organs, and thus leading to
better health.
If you are mindful of your breath, you will also become
mindful of your eating, you will not simply shuffle and stuff food into your
mouth without savoring each morsel of food in your mouth.
Posture
Consciousness of breath is optimal breathing, which ultimately
affects your body posture. Good posture means in any standing
position, you body posture should be as follows:
Your head is
directly above your shoulders. Your ear, shoulder, and hip are in a straight
line from a side view.
Your upper back is
straight, not slouched.
Your shoulders
blades, relaxed and straight, are flat against your back.
Your pelvis is in a
neutral position (lined up vertically, not slanted)
Your knees are
unlocked.
Consciousness holds the key to maintaining your good standing
posture, which affects your breathing.
Steps for good
standing posture
Stand with your feet hip-width
apart (for better balance).
Align your ears, shoulders, and
hips (Using a mirror for alignment, if necessary).
Unlock both of your knees
(maintaining “neutral” pelvis; avoiding your pelvis from tilting forward).
Pull in your abdominal muscles.
Inhale naturally.
Exhale slowly while pulling
your belly button into the spine.
Lift your rib cage
(straightening your rounded upper back; while expanding your lungs for deeper
breathing).
Realign your head over your
shoulders (your head not leaning backward).
Pull in your abdominal muscles.
Inhale naturally.
Un-round your shoulders (by
rotating your arms until your palms facing your thighs).
Gently press your shoulders
down, away from your ears.
Pull your shoulder blades
towards the spine.
Stretch your head upwards
without tilting backwards.
It is highly recommended for men to wear suspenders, instead of
belts. The explanation is that, whether you have belly fat or not, if you tuck
in your tummy, you may have a tendency to “drop” your pants, so you tend to
push your tummy “forward” instead of tucking it in—this is how you might have
your bad body posture in the first place.
Exercise for good standing
posture
Stand with your back against a wall
with heels several inches away from the wall.
Relax your arms.
Slowly bend your knees, while
pressing the small of your back against the wall.
Lift your rib cage and press the back
of your head to the wall.
Press the back of your shoulders to the
wall, while you pull your shoulder blades together.
Hold the position.
Press your back and shoulders to the
wall.
Bend your knees and slide down the
wall.
Slide back up the
wall.
Relax and repeat.
Maintain
your good standing posture through constant consciousness. With more practice,
you will still be able to change your posture even in your advanced years.
Remember,
good standing posture not only enhances your breathing but also makes you look
and feel younger. You have seen many seniors walking with a crooked back, much
like the hunchback of Notre Dame. A slumped upper back has many drawbacks: it decreases
the capacity of your lungs, resulting in shallow breathing; it presses your rib cage downward, thereby exerting pressure
on your heart, liver, and stomach; and it makes you look much older and
shorter. But you don’t have to be like that if you are conscious of your
standing and walking posture at all times.
Copyright© by Stephen Lau
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