Nurturing stillness through concentration and natural breathing is inspired by autogenic training, a system developed by J.H.Schultz, and qi gong as practiced in China. In this relaxation technique, you will use your mind to guide your awareness to different parts of your body. You thereby conserve energy, which will help you relax during work and physical exercise. With practice, you can utilize this method after a long day's work, or before important meetings, public speaking or any situation which requires concentrated relaxing efforts.

Nurturing Stillness meditation is a practice which utilizes the mind to actively focus on biodynamics. It is based on the theory that the mind and body are inseparable entities. The mind can influence the body and vice versa. Nurturing Stillness training is a state of self hypnosis. By utilizing this method, you give yourself the possibility for concentrated relaxation without the help of an outer source. Through regular practice, you get in touch with your deeper strengths and abilities.

All training (e.g. school, work, sports etc.) has two important goals:

1. To Improve
2. To Correct

Nurturing Stillness training has the same goals. You want to strengthen the health of the body and increase the body's ability to perform correctly.

Nurturing Stillness is not just the path to self development, but it has value by itself. Most life processes depend on the polar opposites of relaxation and contraction. In our society today, humans need to be effective and to have a certain amount of self-control. That implies a directed effort and force. Therefore, humans easily build up tension that affects the mechanical processes of respiration, digestion and circulation. Nurturing Stillness is a guided meditation that requires concentrated inner focus, but it does not apply active control.  It engages an inner feeling of letting go and utilizes "made up" sensations or visualizations. You are only able to sleep when you are able to let go. Nobody can fall asleep by force. It is the difference between actively opening the mouth to brush your teeth, or instinctively opening the mouth in uncontrolled laughter. This inner feeling shows the difference between conscious-active and passive-letting go concentration.

The exercises start out with the easier and simpler forms. You should let go in the same way you let go when taking a warm bath.

The goal of the Nurturing Stillness is to build up your ability to concentrate through the practice of a precise routine. Over time, you will get a stronger and stronger sense of stillness. That will change the body from the inside out and give you the opportunity to strengthen what is healthy and reduce what is unwanted. Someone who has learned to read has a hard time not reading when exposed to writing. For those who have learned to nurture stillness - nurturing stillness can become second nature.

What can you gain by Nurturing Stillness?

1. Rest
2. Recreation
3. Calmness
4. Accepting Pain Sensation
5. Activating and Regulating unconscious body processes
6. Decision Making
7. Self Understanding

The basics of Nurturing Stillness

Nurturing Stillness requires six simple steps. The first two steps bring warmth and heaviness into the arm which gradually spreads to the rest of the body. The next step harmonizes the function of the heart and breathing. The fifth exercise influences the abdomen area. Then finally, the last exercise creates complete relaxation.

The warm up

Lie flat on the floor or sit comfortably on a chair. Pay attention to your spinal alignment. Take a couple of deep breaths. Then put your palms on your lower abdomen. Feel the abdomen fall and rise. Keep your palms on your abdomen for about one minute. Feel the warmth of your palms. Then move your right palm to the solar plexus, the area below the ribcage. Feel the movement underneath your skin. Feel the breath start in the lower abdomen.  As you inhale, feel the solar plexus expand. Don't force it-- just adjust your breath gently. The diaphragm will move down as you breathe into your lower abdomen. Keep your hand on the abdomen for a minute as you take a couple of more breaths. Now, move your right hand up to the chest and repeat the exercise.  Begin with a full inhalation from your lower abdomen, solar plexus and chest.  Consciously take a few deep breaths, then release your control over the breath and trust your body to continue breathing deeply.

The Nurturing Stillness exercise

When you feel comfortable and ready take a deep breath, tell yourself: "I'm getting very relaxed." This phrase, the relaxation formula, will be repeated throughout the training program. Every time you start a new round of affirmations, you repeat the relaxation formula once, followed by one of the centering formulas.  When repeating the formula in this manner, you are guiding the mind to stay focused. You will direct your inward attention toward specific body part. When you come to that body part, you will give it the gentle instruction to become heavier, warmer, calmer and more relaxed.

At that moment when a person falls asleep, and the parasympathetic nervous system becomes engaged, many people report sensing heaviness in the body. It is easier to recognize this phenomenon when focusing on only one body part. The rest of the body will automatically become calm in response to that relaxation. Therefore, to engage this mechanism, you will tell yourself: "My right arm is getting heavier." For left handed people, I would recommend starting the affirmations on the left side. For those who actively engage their legs more than their arms, for example, soccer players, I would recommend starting with the dominant leg.

The Relaxation Formula: "I'm getting very relaxed."

The Five Centering Formulas:
1. Heaviness in the Arms: "My right arm is getting heavier."
2. Warmth in the Arms: "My right arm is getting warmer."
3. Heart & Breath Affirmation: "My pulse is getting calmer" & "My breathing is getting even." Later: Combine into: "My heart and breathing are getting calmer."
4. Warmth in the Abdomen: "My abdomen is getting warmer."
5. Cool Head: "My forehead is getting cooler."

Finishing

Stretch and bend the arms - take a deep breath - then open the eyes.

Six Week Nurturing Stillness Training Program

Week 1

Stretch and bend the arms - take a deep breath - then open the eyes.

Week 2

Stretch and bend the arms - take a deep breath - then open the eyes.

Week 3

Stretch and bend the arms - take a deep breath - then open the eyes

Week 4

Stretch and bend the arms - take a deep breath - then open the eyes.

Week 5

Stretch and bend the arms - take a deep breath - then open the eyes.

Week 6

Stretch and bend the arms - take a deep breath - then open the eyes.

Mental stress reduction is an important step on the road to physical strength and relaxation. Nurture your stillness with this effective method by building strong connections between body and mind.

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