Welcome to Robert Marek's page
Welcome
Breathe calmly morning and night and before noon and in the evening and at noon, effortlessly keeping your peace and calm as you move through the day, breathing, doing the things you do effortlessly. You do things to keep safe and calm. Everything you do keeps things safe and calm.
When you do your box breathing let the numbers slip and let the routine slip but keep the rhythm and feeling of peace and safety and calm in breathing and doing.
You remember being safe and calm as you do things, in all things breathe and we are training our minds to become easier at being safe and calm. Learning is automatic, marvelous, like a child learning while we just do and breathe. Like a child who enjoys life and understands what happens. Breathe. In your mind, examine grains of sand through your fingers, or anything that captivates your interest. This is life, focus, listen, see, hear, feel your body, your energy, your strength. Breathe and be at peace. Everything goes smoothly because you breathe, because you're calm, you do. And it is curious that things do happen, you find yourself with deeper understanding, in peace and calmness. No need to wake up, this is life, you are really awake and learning. It is curious how interesting life is, when you're safe and calm. You are learning to be safe and calm throughout the day. Every day.
I use gentle suggestions, which you give in order to create shortcuts to learning that is important to you. There are aspects in what we do that are related to hypnosis, in which I am trained. Enjoy
Here are some helpful ideas on getting a restful night's sleep.
This was adapted from a 1981 book called Relax and Win: Championship Performance by Lloyd Bud Winter.
The technique involves progressive muscle relaxation, breathing and visualization.
- Sit on the edge of your bed. Make sure only your bedside light is on, your phone is silenced, and your alarm is set for morning.
- Now relax your facial muscles. First tighten them up in a wincing motion, and then slowly let your muscles naturally loosen. And let your tongue fall any way in your mouth.
- Once your face feels like deflated putty, let gravity pull your shoulders naturally toward the ground. Let your arms dangle too, one side at a time.
- While doing this, breathe in and out, listening to the sound of your breath. With each breath, let your chest relax further and further, and then let gravity relax your thighs and lower legs.
- Once your body feels like nothing more than a loosely formed lump of clay, try to clear your mind for 10 seconds. If thoughts come naturally, let them pass--just keep your body loose and limp. After a few more seconds your mind should feel clearer.
- Now picture one of the following two scenarios: you lying in a canoe in a calm lake with clear blue skies above you; or you are in a velvet hammock, gently swaying in a pitch-black room. If you happen to be a person who isn't great at visualization, you can instead chant the mantra, "Don't think, don't think, don't think" for 10 seconds instead.
- At this time you will start to need to swivel your body beneath the covers after turning off the light and continue the journey into peaceful sleep.
- Now relax your facial muscles. First tighten them up in a wincing motion, and then slowly let your muscles naturally loosen. And let your tongue fall any way in your mouth.
My recipe for calmness is contained in the sheet "Therapy Basics" below.
--Check out Breathing Strategies below for a more relaxed life.
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