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Title: Understanding the Mental Process of Thoughts and Emotions Author: Tim Birmingham Getting Control of Body and Mind Gaining control over ones own command and control center takes dedication and practice as with any other training and or development programs. The mind is no different that a muscle group, the more you correctly work it the better one is able to develop its strength and control. This section will begin with some simple and basic exercises that may seem a bit elementary but will advance one on the scale of improvement. Different mental training preparation models exist between different instructors with a common goal of making one the best that one can be. The body is a mass of muscle and nerves linked together by the brain. Preparation training must link the mind and body together allowing for the most optimum level of performance. Proper Breathing The first exercise is proper breathing. Even though each and everyone of us breathe naturally each day there are ways to enhance the quality of life and stress through proper breathing. Oxygen as we all know is an essential function of life. Few however understand the importance of correct breathing as it relates to developing a healthy mental and physical state of existence. Breathing is also directly related to the stress response. The more rapid and uncontrolled one's breathing the more out of control becomes the mind and body. Breathing is vital to the respiratory and circulatory system in the body. As we breathe, oxygen enters the blood stream to remove poisonous waste from our system. Proper breathing techniques have many valuable affects to quality of life. Not only does proper breathing increase ones level of awareness but recent studies show it importance in health and healing. It will help reduce stress, anxiety, depression and fatigue. Eastern cultures have known the importance of breathing for many decades, only recently has western civilization realize how important proper breathing is. Breathing exercises can be done in most any place or in any situation. I recommend that a beginning student find a quite and relaxing place to practice these exercises. As one advance he will be able to apply them in most any situation in life. Exercise 1- Sit or lie in a comfortable position. Relax you body a bit. Inhale deeply through the nose. The nose is a filter for breath, and by design, aids in preventing toxins and other particles from entering the respite respiratory system. As breath enters the body the abdomen and lungs fill expanding the stomach and chest. Breathe in fully and evenly. Then exhale from the mouth letting all the air out leave the body. Exhale fully and evenly. Practice about 10 minutes per session. Exercise 2- This is an alternate breathing exercise. Lay down in a comfortable position. Place one hand on the abdomen and one hand on the chest and feel the expansion and release as you breathe. Use the same inhalation and exhalation method as in exercise 1. Real Life Application- Once you have a grasp on the basics of breathing and breathe control begin to apply it in everyday life. Tell yourself to BREATHE and take a proper full and deep breath. This 1 second command and control exercise is quick and painless. Make it a goal to command yourself to BREATHE and take one good breath every hour until you find yourself breathing properly. High Stress Application- When breathing becomes extremely deep and shallow regardless of the situation command yourself to BREATHE by repeating the command phrase, (BREATHE) over and over, until breathing has returned to an optimum state. This first step is simple, yet essential in developing control over one's own command and control center. As with any other practice or method of development the more you work it and apply it to everyday life the better you will be in control of your mind and body. Command Word: Breathe Physical Relaxation The next step in mental practice is to learn, develop and apply ways of directing muscle control and tension release. This is particularly important not only in the physical benefits, but the mental benefits of developing gateways of control over ones own body. The benefits of being able to relax the body improve the circulation within the body, while relieving stress and tension of the muscle groups. Exercise 1 (Private)- Ensure total privacy. Unplug phones, lock doors, etc. Allow oneself 10 - 15 minutes of private time. Set a timer. Sit or lay comfortably, not in a sleeping position but in a relaxed position. Take 10 -15 deep breaths and upon exhalation chant the word RELAX. a. Starting at your feet, move them, inhale deeply and tell the muscles in your feet to relax. Identify the muscle groups in your lower legs (knees down) tense and move those muscles. Inhale deeply and command those muscles to relax. Slightly move and tense the knees. Inhale deeply, and exhale commanding the knee and all those muscles to relax. b. Identify and tense the muscles in up upper legs (knees to waist). Slightly move and tense those muscle groups. Inhale deeply, exhale while commanding those muscles to relax. c. Focus your attention to your lower body (below the waist). Complete 10 inhalations and exhalations while commanding the lower body to further relax. d. Focus your attention to your waist area, slightly move and tense all voluntary muscle groups (back and front). Inhale deeply, exhale fully and command those muscles to relax. e. Identify the muscles in your back by slightly tensing them. Inhale deeply, exhale, command those muscles to relax. f. Identify the muscles in your stomach and chest. Tense them slightly. Inhale, exhale command those muscles to relax. g. Identify the muscles in your shoulders and arms, move them and slightly tense them. Inhale, exhale and command those muscles to relax. h. Identify the muscles in your neck. Move them, slightly tense them. Inhale deeply, exhale, commanding those muscles to relax. i. Identify the muscles in your face, slightly move and tense them. Inhale deeply, exhale and command those to relax. j. Take 10 proper breathes while commanding your entire body to further relax.
Command Word: RELAX Mental Relaxation Exercise- The purpose of this exercise is to let go of the thoughts that run through the mind.
Command Phrase: LET
GO Situational Awareness Awareness has a broad meaning and has many useful applications in real world preparedness. Situational awareness is being able to identify and comprehend information that surrounds you. Simply stated one should always be aware to things and the environment which surrounds him. Always keep an open and observant mind and input accurate information regarding your surroundings. Command Phrase: Breathe, Relax and Let Go. The ask yourself the following questions. What are the threats and dangers that exist around me? How do I decrease these threats? What are stressors that exist in your environment? How do I decrease this stress? From time to time scan your surroundings, 360 degrees, assessing the current conditions and become full aware of all that exist. Assign proper levels of awareness as dictated by the environmental input. Become aware of all weapons of opportunity that exist. Be the modern ninja and rehearse with your mind how any and all things that surround you can be used as a weapon of opportunity. EXAMPLE: How can a pencil serve as a weapon? How can a sheet of page be used? Make it a point to find a use for any and all objects that are in your presence. COMMAND PHRASE: Be aware of all that surrounds me. Other Command Phrases COMMAND PHRASE: Listen to my instinct. COMMAND PHRASE: Hear it, see if, feel it, smell it and taste it.
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