After you’ve experience the previous exercises and techniques, it’s time to prepare a self-therapy to treat depression more effectively and also create more physical strength. You now have the valuable tool for detachment (post no. 4.4) from the last breathing exercise – the exhalation. Let’s intensify your mental energies through relaxation, right this very moment:
Exhale … let go of mental noise and any tension in your body. Patience – mother of calmness, stillness and peacefulness works within you now. Develop patience with each single exhalation. Build it up, make it inexhaustible. If you should be greedy for something, be greedy for having resolute patience. The more patience you have, the easier you can understand that it takes time, work and acceptance to treat your depressive mental state.
If you have tortured your nervous system, exposing yourself to a lot of stress and negative thinking over a long time, it’s natural that it will take time to restore your nervous system, so that your mind can produce constructive mental content again. Fortunately, successful recovery is down to these simple elements: creating calmness, stillness and patience.
All you need do is stay active, create positive self-talk, and breathe, and you’ll see these qualities grow within you with each passing day.
There is a priceless value in establishing your own therapeutic treatment. Every single human being must treat themselves in the best possible way in order to stay healthy and effective. Life is too short to spend a day being ineffective. Here is a reference model I have used effectively for more than twenty years:
The previous section gives you a structure for your personal therapy. We’ll now have a look at a reference model for shaping a personal therapy in this fifth exercise. You can enhance your positive mental energies through:
Exhalation = Letting Go – Calmness, Stillness, Peacefulness = Patience
In the exhalation exercise, you can discover the power of your inward attention, and how you notice the shifting of your attention from thought to thought. This mental ability is the result of practicing this breathing exercise. This is a great accomplishment and you have good reason to be proud of that.
This ability has a wonderful momentum. You can detect energy-making thoughts or energy-consuming thoughts. Do it right now: exhale according to 3LS – Lovingly, Lightly, Long, Slow, and pinpoint your inner attention on the flow of your breath for only five seconds. Now shift your inner attention on the tension of your face muscles for few seconds and then to the flow of your breath again. You see … this was shifting attention from physical activities, breath and muscle work. Now do the same with thoughts of different energies; shift from energy making thoughts to energy-consuming thoughts and watch your inner attention work successively.
Being completely conscious of what is going on in your mind is mental clarity – a deeper insight we spoke about in post No. 2.3.
Remember, you are the intelligent masterpiece! Be conscious of it. You have learned how to approach the energies of attention, calmness, relaxation, stillness, and peacefulness, etc. All this work took you to the power of patience. Now you can see the light at the end of the tunnel – the structure within you. Just keep going with this pace.
Before, your ego has clouded your intelligence through ignorance, fear, anger, anxiety, insecurity, comparison, greed and so on, and created misconceptions and stories that are not the true YOU. Now, you have removed the curtain of ignorance and achieved clarity, where you don’t have to believe or trust something or someone except your own work − the process you’ve been through and what you’ve achieved.
You can always listen to and take advice from a good therapist (if you have one) but when it comes to healing and progress, you can rely only on your own work – your own therapy.
Your progress is effective. You are developing your patience, managing your thoughts and your mental activities – you create calmness and stillness. Before you begin with the fifth exercise access the power of patience right now and:
The fifth exercise will show you that it is YOU who is at the center of power – the essence of any psychotherapy. You’ll see that you have the healing power literally in your hands – physically and mentally. It is through your own authentic self-love that you have attained all the life skills you needed. Inspire yourself further through your love – your healing power.
This exercise is very short and has an immediate effect on your physical and mental fitness. Be as attentive as possible, and you’ll immediately notice the connection with all the other four exercises.
The exercise is finished, but the therapy – the taking care of your mental health goes on. This is a reference model of how you can create your own individual exercise combined with physical and mental activities, and generate healing energy within your body and mind.
IN THE NEXT POST…
In the sixth exercise, we will practice facing and letting go of negative and disturbing thoughts.
The ten steps of the moving and breathing exercise take between four to six minutes. In this time, you can witness that you’re capable of recognizing and managing your behavior, and generating physical and mental strength. You are able to manage your thought patterns, and discern your mental state – from a depressed mental state to an energetic vital mental state.