During anxiety or danger; the trigger is either an experience of panic/overwhelm or an anxious thought. The breath reacts automatically by becoming rapid, short and shallow. This short breath dominates the upper respiratory system, switching on the sympathetic nervous system, by tapping into the receptor sites at the top of the lungs. This is the body’s natural defense, flight/fight mechanism – supporting us to react quickly to danger.

The challenge in the West is that we have created lifestyles that generate a great deal of stress. Stress also flips on this natural defense mechanism. The body does not know the difference, and responds the same. Chronic stress leads to dis-ease and often burned-out adrenal glands.

We also carry the counterpart to the sympathetic in the parasympathetic nervous system. Its’ receptor sites reside at the base of the diaphragm. When we breathe deeply into the diaphragm, we flip the switch of the parasympathetic nervous system inducing a peaceful, calm state.

Simultaneously, breathing diaphragmatically supplies the entire body with necessary oxygen to feed the body. Oxygen is the body’s primary fuel; every part of the body requires oxygen to function optimally. The heart, the lower back, the digestive track, the reproductive organs are rejuvenated by the internal massage of the diaphragm and breath. Every part of our body is sustained by the oxygen rich blood. Oxygen is the vehicle for the life force it carries. We thrive mentally, emotionally and spiritually when we breathe deeply and fully.

The key, is to consciously turn on the parasympathetic nervous system.  

Before we can change a pattern we must become aware of it. Noticing your breath pattern is the first step. When you notice you are breathing short and shallow, put your hand on your lower abdomen (four fingers below your belly button) and begin to breathe here, feel your lower belly extend gentle. Breathe gently and allow your exhale to be like a silent sigh.

Initially, it can be challenging to work with your breath pattern, especially by yourself, because you are bumping up against locked-in emotions and traumas. By working with a diaphragmatic, connected breathwork system, you will address both the physical breath pattern as well as the habituated breath patterns from your subconscious. A series of three breath sessions begins to clear the habituated patterns from the body memory.

Because breathing and thinking are two sides of the same coin, as we work with one, the other is affected. The body has an easier time transforming the breath pattern while habituated thinking often takes more diligence to shift – neither can be ignored. Intensive breathwork clears the subconscious like taking the garbage out the back door. However, what do we keep letting in the front door, the conscious mind? What do we repeat to ourselves on a daily basis?

There are many practices for addressing our thinking: Byron Katie’s, The Work, helps to unwind habituated thoughts, by asking four simple questions; Tibetan Dzogchen Buddhism deeply addresses the Nature of Mind. Any thought we think more than once is a meditation, so what are we meditating upon? Is it a meditation that supports our happiness? Or suffering?

The good news is that when you clear from the subconscious, the feeling is one of jubilation; it is extraordinary to release the weight of past traumas. Most of us are surprised by the body’s ability to hold a memory that we have come to terms with. I believe these body memories are held as reminders to keep us safe. When we have learned and evolved beyond them, they simply hold us back from living our full potential. The breath locked them in, and so the breath unlocks them. As we do the internal Feng Shui and clear them, we are reinvigorated by the lightness of being.

Reside my friends in the present, free from believing habituated thoughts – the, ‘I am right!’ attitude – and, be free from the weight of past thinking. Enjoy each moment with a full, deep breath.

The ancients paid more attention to the breath. In fact the root of our word breath in Latin is respire (re) – return, (spiritus) – the spirit: each breath is the return of spirit. Ancient yogis of India called breath prana, which means the subtle life force of the Universe. The Confucius Masters warned us not to confuse the outer breath of oxygen with the inner breath, chi or energy.

As the key to our biology, a deep, full breath provides us with incredible amounts of energy, vitality and clarity; a shallow breath pattern promotes anxiety and stress, accelerates the aging process and becomes the greatest contributor for dis-ease. Every one of the body’s systems from detoxification, to burning fat to moving the lymph requires oxygen. A consistent, shallow breath means the body doesn’t have enough fuel to eliminate toxins and fats so it stores them. When this becomes a chronic pattern, organs shut down and dis-ease sets in.

Most of us are not taught to breathe fully; when we are shown how to use the complete respiratory system we bring health back to parts of our body that had become stagnant from years of shallow breathing. Deep breathing uses the diaphragm and the intercostals muscles (the muscles between the ribs); the diaphragm stimulates a gentle massage of the abdominal organs, the intercostals muscles massage the lungs and heart. Without this vital internal massage, common ailments arise such as a sluggish digestive track/ colon, lower back tension, stagnation in the reproductive organs, heart ailments and more. The abdominal region in eastern medicine is also known as our true source of power, creativity and ability to trust in all of life. By breathing diaphragmatically we innately connect with being grounded, creative and peaceful.

Your breath tells the story of how you live. Check now to see where your breath starts. Put four fingers below your belly button, and a hand on your heart, can you feel any movement? The inhalation is about taking in vital energy, are you saying ‘yes’ to life? If so, you can feel full movement in those four fingers. Does the breath expand up to your chest? Or are your shoulder muscles chronically tight? Where the breath doesn’t go, these areas become stressed; when the breath is deep and full, it revitalizes the whole body with it’s deep internal massage.

The exhalation tells how well we let go of what we no longer need; can we release what we don’t like or do we push it away? Can we relax into the flow of life? How do we handle fear, or pain when it arises? Are we living vitally and aligned with a sense of purpose?

Breath is life; Andrew Weil, a doctor known for bridging eastern and western medicine says this, “Whenever there is any disharmony in the body, physical, dis-ease, illness: the first place you should look is to see how you’re breathing. Breathing is the master key to self-healing. It is the doorway into every system of the body, determines whether we’re stuck in flight or fight, or are able to rest and balance ourselves.” Breathe deeply and be healthy, enjoy your breath.

‘What happened?’ Everything had seemed so effortless. I watched my friends take flight, and intrigued I watched an energetic doorway open behind them, like a tailwind making the journey easier. That’s how the courage of one can support many. But I waited…, and my fears began to crowd my decision to jump. ‘Was there another way down? I could go back the way I came? I didn’t need to swim, it wasn’t that hot? What if I hit a shallow spot?’ The doorway was receding. ‘No, wait, I want to jump too.’ I had to jump; I could feel the internal demons lurking on the edges of my mind. ‘No, I was not going to be terrorized by my own fear.’  That doorway, all of a split second, was gone. There I stood, alone and cold, hovering on the cliff’s face.

Below, my friends rejuvenated by the cool waters, surface; I call out to them. Confused they look up, shocked to see me frozen to the cliff’s edge, hanging on with clear determination. Colleen and Chris attempt to cajole me off my perch to no avail. The doorway, I need to recreate the doorway. I ask for help. Chris realized I was serious, and so with great agility and some trepidation, he took on the cliff face. Before I knew it, he was beside me having barely missed being attacked by a hive of bees he had accidentally disturbed. “I won’t be doing that anytime soon,’ he informs me. I tell him about the doorway. “Tell me when you are ready, it’s now or never.” I knew he wasn’t joking.

My grip relaxed; I focus on my breath, it begins to flow again. I look down to the water, I shudder. Colleen waves encouragingly and shouts, ‘act as if Trace, act as if.’ With this guidance I close my eyes, I know how to do this. I feel the cool water refreshing me from the heat of the day, I feel how amazing it is to let go and join my friends below, the sun’s warmth slowly penetrates my frozen form. I let the glow of triumph fill my being; I wanted this more than anything! I could taste it. Finally, I nod to Chris.

With a wicked grin on his face, he takes a running leap, once again without a care in the world, as if he were a feather awaiting a soft landing. Ah, there it is – the doorway. Wide open; it beacons me with the possibility of true freedom. Now or never, Chris’ words run through my mind. My courage builds, I look down. Oh, no. Can I let go? Yes! No! I’m stuck to this cliff face, again! No, I can do this! I’ve got to do this! The doorway sadly begins to close as if registering my hesitation. My fears encroach upon the ground recently won by my earlier resolution. The doorway, barely ajar. Am I prepared to live with these fears if I walk down the mountain? No, I have to do it, I want to do it! Then act as if, NOW! Chris’ courage draws me forward, Colleen’s words point me inward, I can do this, please fingers release, whatever courage I have please come to my aid now, let go, let go, let go….

I leap! I leap in to the abyss of my deepest fears. Thirty feet pass in seconds, I am enveloped by the cool blue. Innate freedom welcomes me. “I did it, I really did it!” Laughter bubbles up. Baptized! My spirit renewed, my body cleansed. I choose to live the truth of who I am.

Today I read, that Obama apologized for his reforms not coming fast enough. What madness. Even FDR did not get as much done in his 8 years that Obama has done in 15 months. I am not a politically oriented person but someone must speak up.

I wonder how this can even be? Why is the news not hailing him for all his amazing work? Bush on the other hand legalized torture- let us not forget Guantanamo Bay, he created the practice of holding our soldiers longer than their tours, he also sponsored the voting boxes that had no paper trail, our debt doubled, and the rich got tax cuts and the corporations got subsidized. Obama has had much to clean up. His stimulus package has increased our debt, which iturn has stabilized our economy.

Please read what Robert Watson, Ph.D. Coordinator of American Studies Lynn University wrote this in a recent email:  “I am always being asked to grade Obama’s presidency. In place of offering him a grade, I put together a list of his accomplishments thus far. I think you would agree that it is very impressive. His first six months have been even more active than FDRs or LBJs the two standards for such assessments. Yet, there is little media attention given to much of what he has done. Of late, the media is focusing almost exclusively on Obama’s critics, without holding them responsible for the uncivil, unconstructive tone of their disagreements or without holding the previous administration responsible for getting us in such a deep hole. The misinformation and venom that now passes for political reporting and civic debate is beyond description.

As such, there is a need to set the record straight. What most impresses me is the fact that Obama has accomplished so much not from a heavy-handed or top-down approach but from a style that has institutionalized efforts to reach across the aisle, encourage vigorous debate, and utilize town halls and panels of experts in the policy-making process. Beyond the accomplishments, the process is good for democracy and our democratic processes have been battered and bruised in recent years.

Let me know if I missed anything in the list (surely I did).

1. Ordered all federal agencies to undertake a study and make recommendations for ways to cut spending
2. Ordered a review of all federal operations to identify and cut wasteful spending and practices
3. Instituted enforcement for equal pay for women
4. Beginning the withdrawal of US troops from Iraq
5. Families of fallen soldiers have expenses covered to be on hand when the body arrives at Dover AFB
6 Ended media blackout on war casualties; reporting full information
7. Ended media blackout on covering the return of fallen soldiers to Dover AFB; the media is now permitted to do so pending adherence to respectful rules and approval of fallen soldier’s family
8. The White House and federal government are respecting the Freedom of Information Act
9. Instructed all federal agencies to promote openness and transparency as much as possible
10. Limits on lobbyist’s access to the White House
11. Limits on White House aides working for lobbyists after their tenure in the administration
12. Ended the previous stop-loss policy that kept soldiers in Iraq/Afghanistan longer than their enlistment date
13. Phasing out the expensive F-22 war plane and other outdated weapons systems, which weren’t even used or needed in Iraq/Afghanistan
14. Removed restrictions on embryonic stem-cell research
15. Federal support for stem-cell and new biomedical research
16. New federal funding for science and research labs
17. States are permitted to enact federal fuel efficiency standards above federal standards
18. Increased infrastructure spending (roads, bridges, power plants) after years of neglect
19. Funds for high-speed, broadband Internet access to K-12 schools
20. New funds for school construction
21 The prison at Guantanamo Bay is being phased out
22. US Auto industry rescue plan
23. Housing rescue plan
24. $789 billion economic stimulus plan
25. The public can meet with federal housing insurers to refinance (the new plan can be completed in one day) a mortgage if they are having trouble paying
26. US financial and banking rescue plan
27. The secret detention facilities in Eastern Europe and elsewhere are being closed
28. Ended the previous policy; the US now has a no torture policy and is in compliance with the Geneva Convention standards
29. Better body armor is now being provided to our troops
30. The missile defense program is being cut by $1.4 billion in 2010
31. Restarted the nuclear nonproliferation talks and building back up the nuclear inspection infrastructure/protocols
32. Reengaged in the treaties/agreements to protect the Antarctic
33. Reengaged in the agreements/talks on global warming and greenhouse gas emissions
34. Visited more countries and met with more world leaders than any president in his first six months in office
35. Successful release of US captain held by Somali pirates; authorized the SEALS to do their job
36. US Navy increasing patrols off Somali coast
37. Attractive tax write-offs for those who buy hybrid automobiles
38. Cash for clunkers program offers vouchers to trade in fuel inefficient, polluting old cars for new cars; stimulated auto sales
39. Announced plans to purchase fuel efficient American-made fleet for the federal government
40. Expanded the SCHIP program to cover health care for 4 million more children
41. Signed national service legislation; expanded national youth service program
42. Instituted a new policy on Cuba, allowing Cuban families to return home to visit loved ones
43. Ended the previous policy of not regulating and labeling carbon dioxide emissions
44. Expanding vaccination programs
45. Immediate and efficient response to the floods in North Dakota and other natural disasters
46. Closed offshore tax safe havens
47. Negotiated deal with Swiss banks to permit US government to gain access to records of tax evaders and criminals
48. Ended the previous policy of offering tax benefits to corporations who outsource American jobs; the new policy is to promote in-sourcing to bring jobs back
49. Ended the previous practice of protecting credit card companies; in place of it are new consumer protections from credit card industry’s predatory practices
50. Energy producing plants must begin preparing to produce 15% of their energy from renewable sources
51. Lower drug costs for seniors
52. Ended the previous practice of forbidding Medicare from negotiating with drug manufacturers for cheaper drugs; the federal government is now realizing hundreds of millions in savings
53. Increasing pay and benefits for military personnel
54. Improved housing for military personnel
55. Initiating a new policy to promote federal hiring of military spouses
56. Improved conditions at Walter Reed Military Hospital and other military hospitals
57 Increasing student loans
58. Increasing opportunities in AmeriCorps program
59. Sent envoys to Middle East and other parts of the world that had been neglected for years; reengaging in multilateral and bilateral talks and diplomacy
60. Established a new cyber security office
61. Beginning the process of reforming and restructuring the military 20 years after the Cold War to a more modern fighting force; this includes new procurement policies, increasing size of military, new technology and cyber units and operations, etc.
62. Ended previous policy of awarding no-bid defense contracts
63. Ordered a review of hurricane and natural disaster preparedness
64. Established a National Performance Officer charged with saving the federal government money and making federal operations more efficient
65. Students struggling to make college loan payments can have their loans refinanced
66. Improving benefits for veterans
67. Many more press conferences and town halls and much more media access than previous administration
68. Instituted a new focus on mortgage fraud
69. The FDA is now regulating tobacco
70. Ended previous policy of cutting the FDA and circumventing FDA rules
71. Ended previous practice of having White House aides rewrite scientific and environmental rules, regulations, and reports
72. Authorized discussions with North Korea and private mission by Pres. Bill Clinton to secure the release of two Americans held in prisons
73. Authorized discussions with Myanmar and mission by Sen. Jim Web to secure the release of an American held captive
74. Making more loans available to small businesses
75. Established independent commission to make recommendations on slowing the costs of Medicare
76. Appointment of first Latina to the Supreme Court
77. Authorized construction/opening of additional health centers to care for veterans
78. Limited salaries of senior White House aides; cut to $100,000
79. Renewed loan guarantees for Israel
80. Changed the failing/status quo military command in Afghanistan
81. Deployed additional troops to Afghanistan
82. New Afghan War policy that limits aerial bombing and prioritizes aid, development of infrastructure, diplomacy, and good government practices by Afghans
83. Announced the long-term development of a national energy grid with renewable sources and cleaner, efficient energy production
84. Returned money authorized for refurbishment of White House offices and private living quarters
85 Paid for redecoration of White House living quarters out of his own pocket
86. Held first Seder in White House
87. Attempting to reform the nation’s healthcare system which is the most expensive in the world yet leaves almost 50 million without health insurance and millions more under insured
88. Has put the ball in play for comprehensive immigration reform
89. Has announced his intention to push for energy reform
90. Has announced his intention to push for education reform

Oh, and he built a swing set for the girls outside the Oval Office

Over a month ago, I watched the televised ’round table’ meeting as senators  made their final concerns heard before Obama put the health care reform forward. I was in awe; at the transparency of the meeting, I could watch it live, and the advocacy of the Democratic Senators left me inspired. The stories they cited in support of the reform would tear any heart out. Patty Murray shared one of a single mother of three, who lost her job, subsecquenty lost her home and was unable to buy the medicine she needed. She died, leaving three children, her son’s request was that no other mother need die for lack of healthcare. What country let’s their citizens fall between the cracks?

Come on Amercia, we have got to get with the program. The was shocked to hear how few solid ideas the Republicans brought to the table. Each one Obama recognized. Instead what I witnessed was a spinning, people who are so use to doing too little and talking too much. 

The impression I left with, was the Republican party had lost their way. They used fear and the ’status quo’ for making their points. This was very distrurbing. All the while they kept insisiting they were speaking for the people; I have no idea who they were referring to, for they are not in touch with my voice.

The economic road to recovery is a long one, and the only one who seems to have a vision of where to go and the courage to go there - is Obama. No one has stepped up to the plate as he has! No one has put themselves on the line as he has! No one has inspired so many in so very long! 

I consider myself fortunate to be an American for the many freedoms it affords. Not long ago I recall a White House steeped in fear, I don’t want that again. In fear, we are reactive. This country does not function well if the people don’t speak up, and we stand strong when we do, if not us, then who?

I have been pondering the fact that we are energy – at the most subatomic level that is all that we are; everything around us is energy, therefore every action we take can only be energy.  

Shakyamuni, (the Buddha) tolds us this, he said, “subject, object and action are all empty of inherent existence, and at the core resides compassion.” Words of my Perfect Teacher, pp

Presently, I am finding that by relaxing into my body, noticing the chronic tension and softening beyond it, helps me to experience All That Is ‘as energy’. By experiencing myself as energy, has helped me to release my fixation’s, or my attachment to my thinking. For example, we tend to believe that what we think is true (hence right, so acting as if it were real/solid) versus  thinking, this is just a thought and All Is energy, constantly moving and changing.

Being play-full does seem to be a more sane approach to life in terms of change being the one realible factor. It keeps my energy moving and vibrant. Seriousness, worry, doubt, fear of any sort, creates tension, and tension is what pulls me away from experiencing the energy As It Is.

This is where compassion plays it’s essential role. For example, do you ever wake up wondering what the heck you are doing, and what have you been doing with your life? As an experiment watch that thought.  

What I have found in myself is that it brings up tension; my shoulders tighten and my back pulls in. So in response to thinking that thought, instead, I deliberately soften those body parts, and slowly I feel the Chi (energy) moving again. Watching the tension and mental suffering I cause myself, I know I am not alone, most of us self-create such anguish. When we attach to any thinking, and we believe it to be ‘fixed’, ‘true’ or ’real’,  versus just a thought – this is the definition of suffering for a Buddhist. Compassion is essential; it arises from knowing one’s own mental suffering and that others have their own version as well.

Meditation is key to help us stabilize ourselves when we get caught in believing our thoughts to be true. Instead we realize we can be the observer of our thoughts, hence reality comes more into focus as energy – constantly shifting and changing.

But how many people are watching their thoughts, so for the sake of all beings, I must steady myself and go deeper yet, because if not me, then who? Who can change my thinking for me? What am I waiting for? What are any of us waiting for? For our partner, a parent, a friend to do it first?

Be sure, there is no mistake that you are reading this. As one of us frees ourselves, we are all directly affected.  

For the benefit of all beings, let us walk in truth and in laughter…

I awoke at 4am, curious at my state of alertness after having gone to bed exhausted. So I opted to meditate. My practice began with softening into my body, starting at my feet I noticed the tension and relaxed, melting the tightness where ever I found it. Noticing how it felt to dive deeper and deeper within, then I watched as areas would stiffen and I would soften the muscles again. Residing on the inside, feeling the energy of my being, I looked out. This morning no thought was true, each story was melted, like the tightness, into my inner most being – a wellspring, a cosmic soup of emptiness, a swirling mass of subatomic particles held together only by my consciousness.

This morning I used  Alice’s (in Wonderland) wonderful visual of tumbling through the rabbit hole… as if I was tumbling in to the quantum nature of my cells – and sitting there.

Walking in laughter….