The seven habits that change your life are excerpted from Dr. Mayfield's book "Body Intelligence", how to Think Outside Your Brain and connect to your multi-dimensional self. Abdominal Breathing The first habit that awakens you to the present moment and gives you the courage to live life full-on is forcefully breathing out from your lower abdomen. Breathing in is an autonomic function. It happens automatically. Breathe out shallow and you will breathe in shallow. When you breathe shallow, your courage, which must be fueled with oxygen fades into the background. Fears steps into the void and you are forced into living a more shallow existence. If you want to live the life of your dreams, you must breathe enough oxygen to pull it off. when you know you do not have the energy to live large, you cannot imagine your self in the dream. Big life need big breath. Small breath forces you into a small life. It is just that simple. Correct Posture and Gait " Stand with your feet parallel. Breathe out forcefully from your lower abdomen as often as you can. Imagine the back of your skull always pushing upward, your forehead rocking subtly forward. " The rest of this section (Wellness Habits) is incomplete as of May 14, 2009 Working at a Desk " Take frequent stretch breaks if you have to sit for a long time. " Sit with your knees at a 90-120-degree angle. An angled footrest may help you feel more comfortable. " Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees. " Keep your head erect while you're reading what is on your computer screen. " Your head should be looking slightly downward to avoid neck fatigue. Lifting " Avoid twisting and turning motions when you lift. If you have to turn to place the object, step in the direction of the turn, don't just twist at the waist. " Always bend at your knees, not your waist, when lifting anything. Lift everything as if it is heavy. " Keep your feet parallel, even if one foot is forward of the other. Really stick your buttocks out backward as you lift. Keep your torso erect. Be sure to lift with the big muscles of your thighs, arms, and shoulders, not with your back. " In some situations, it is difficult to lift correctly. Getting grocery bags out of the car is one such situation. The car bumper doesn't allow you to bend your knees. Bring the bag to you first and then lift carefully. Do not jerk something up that is too heavy to lift. Make more trips instead of trying to cary too much in one trip. " 90% of your injuries are caused by 1% of your activities, and can be avoided by only a few extra minutes out of a busy day. " To avoid tripping, be sure your path is clear before you lift the item. Physical Activity / Household Chores " For you weekend warriors, warm up and cool down before and after physical activity like playing sports, raking, gardening, and shoveling snow. " Be aware of your posture and breathing abdominally. " When washing dishes, lean against the counter for support. " When ironing, place one foot on a small stool or a book. Using the Telephone " When using the telephone, avoid cradling the receiver between your neck and shoulder. Hold the phone in your hand or use speakerphone instead. " If you use the phone a lot, use a lightweight headset. " Switch hands frequently when on the phone. Resting/Sleeping " Don't use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows; this strains your neck. " Avoid sleeping on a soft mattress or sofa. " Lie down in bed when it is time to sleep. Don't sleep in a chair or in cramped quarters. " Sleep on your side with your knees bent or on your back with a pillow under your knees. Avoid sleeping on your stomach. " Use a pillow that supports your head so that your neck and vertebrae are level with the rest of your spine as you sleep. Avoid sleeping on two pillows. " Be sure to get plenty of sleep every day to allow your body to rest and recuperate. |
