Recommended Morning Ritual to improve Clarity,  productivity, Longevity, inspired action.

On Waking up at say 0600 hrs (could be earlier is scheduling problems)

BOWEL Movement - DONE

NASAL WASH: (NETI)  DONE,

NO EATING before this routine.

Diaphragmatic Breathing.

You can do this sitting, lying down or standing- Recommended Sitting.

Neck and spine in a straight line. Sitting is simple pose or on your bed with legs 90 deg to the floor.

After going to the washroom, have a towel to clean nose. When you do a nasal wash the fluids keep dripping ever so slightly.

Start  Music / counter on phone when all ready to start.

This is a pre recorded recording repeating a mantra.

Each mantra duration is  2.5 secs or 5 secs or 10 secs, and  will keep track of your routine for you.

The recording is timed to change routine after 5 mins.

WHAT TO DO:

Expel air from your lungs with force by using  your diaphragm. Just like you cough.

To get the correct   rhythm  use your coughing action and loose the noise by expelling from the mouth. Then later switch to exhaling from the nose. There will be a little noise.

This practice has to start  slowly as you will be working of a muscle you rarely use. When you have a  dry cough  and the next day you get stomach cramps because of excessive use of those muscle system

Slowly build up to five minutes or equivalent to 150 contractions

BENEFITS

When you contract the diaphragm the upward motion causes the stimulation of massaging your heart, intestines, liver, pancreas and any other internal organ.

This is also called auto  resuscitation. When there is repetitive motions of the diaphragm it detoxifies the tissue of the organ. The toxins are released for expulsion to the excretory  system - Urine, bowel movement, sweat.

This routine is mainly used as a detoxifier of the tissues in preparation of meditation. We want to use the detoxifying feature of this routine.

It also the best exercise to oxygenate the blood.

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