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1. HAWAIIAN PIKO PIKO BREATHINGAND PROGRESSIVE MUSCLE RELAXATION DrIan Ellis-JonesBA, LLB (Syd), LLM, PhD (UTS), Dip Relig Stud (LCIS), Adv Mgmt Cert (STC)Solicitor of the Supreme Court of New South Walesand the High Court of AustraliaPrincipal, Ian Ellis-Jones, LawyerDirector, Ellis-Jones Enterprises Pty LimitedVisiting Associate, NSW Institute of PsychiatryFormer Senior Lecturer-in-Law, University of Technology, SydneyCommissioner of Inquiry under the Local Government Act (NSW)Retreat Director, Mediator, Facilitator, Trainer and Consultant

2. Copyright, Terms of Use and Disclaimer Copyright © 2010 Ellis-Jones Enterprises Pty Limited (ABN 38 088 534 141).All Rights Reserved. All material on the slides comprising this PowerPoint presentation are subject to copyright, trademark and other intellectual property rights protection under national and international laws.The reproduction, downloading or many other use of any material contained in this PowerPoint presentationwithout the prior written permission of Ellis-Jones Pty Limited is strictly prohibited. The purpose of the facilitated training session the subject of this PowerPoint presentation as well as any copy of the presentation (“this document”) is to give information, and provide inspiration, for educational training purposes which may be of general interest to the participants as a whole. The information provided at the facilitated training session and in this document (“Information”) is not, and is not intended to be, professional advice to be relied upon as a basis for action on the part of any individual in respect ofany matter in relation to which there could be loss or damage. To the maximum extent permitted by law, Ellis-Jones Enterprises Pty Limited and its directors and employees (jointly and severally “EJE”) make no representation or warranty of any kind, express, implied or statutory regarding the Information, which is not intended to be a replacement for professional medical advice. If needed, such advice should be obtained through the services of a competent health professional. EJE does not accept any liability for any loss or damage arising directly or indirectly from action taken, or not taken, in reliance of or upon the Information but excludes completely any and all such liability. Although some of the Information is derived from certain ancient healing practices and principles and may be associated with certain spiritual and faith traditions, participants do not have to be religious or belong to or join any particular faith tradition in order to practise and otherwise derive benefits from the techniques, methods and principles described in the Information. Although some references may be made from time to time to particular religious leaders, teachers or faith traditions for the purpose of explaining or expounding what is being presented EJE does not endorse any religion, religious institution or any religious doctrine or dogma, nor endorses or favours any particular religion or faith tradition in its training sessions. The Information is taught without a religious context in a secular, non-sectarian and cross-cultural manner.

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4. About the Facilitator

5. Objective of Training Session

6. Objective of Training Session To assist participants to breathe mindfully, and otherwise relax their minds and bodies, with a view to enhancing their overall sense of wellbeing and equanimity.

7. Training Methods

8. Training Methods PowerPoint Presentation Talks, Stories, Sayings and Anecdotes Self-questioning Breathing Exercises Guided Meditation Supply and Use of Printed Material (copy of PowerPoint slides) Questions and Answers

9. Topic Areas

10. Topic Areas Breathing Exercises Diaphragmatic Breathing Hawaiian PikoPikoBreathing Technique The Law of Indirectness Living in the Present Progressive Muscle Relaxation (PMR)

11. Anticipated Outcomes

12. Anticipated Outcomes Participants in the training session are expected to gain a workable understanding of the mindful use of breathing and the progressive relaxationof the body.

13. A SIMPLE RELAXINGBREATHING EXERCISE Sit up in your chair … straight back … feet flat on the floor.

14. A SIMPLE RELAXINGBREATHING EXERCISE Seated posture ... stillness and relaxation tranquil mind and settled body Fold hands in your lap orlay palms up (or down) on your thighs.

15. A SIMPLE RELAXINGBREATHING EXERCISE Close your eyes. Take a deep cleansing breath.

16. A SIMPLE RELAXINGBREATHING EXERCISE... cont’d Start breathing in an even pattern. At the start … Breathing in … count and say (think) inwardly … 1 Breathing out … count and say (think) inwardly … 2 …

17. A SIMPLE RELAXINGBREATHING EXERCISE... cont’d In-breath … 3 Out-breath … 4 … Count to 10. Continue to observethe abdominal rise and fall.

18. A SIMPLE RELAXINGBREATHING EXERCISE... cont’d Continue this pattern throughout your breathing meditation.

19. A SIMPLE RELAXINGBREATHING EXERCISE... cont’d After a while, no longer say or think the counts. Just be attentive to your breathing. Follow the rise/expansion and fall/contraction of your abdomen.

20. A SIMPLE RELAXINGBREATHING EXERCISE... cont’d You may wish to say, alternately, “Rising … Falling” ... noting each rise/expansion and fall/contraction of your abdomen. If you hear a noise or sound, note it, and say, “Hearing, Hearing” 3 or 4 times.

22. Let your awareness fill your entire body.

24. DIAPHRAGMATIC BREATHING The floor of the chest cavity which contains the lungs is made up of the diaphragm The diaphragm is a great dome of flattish muscle ...

25. at the bottom of the chest between the lungs and the stomach DIAPHRAGMATIC BREATHING ... cont’d ... at the bottom of the chest between the lungs and the stomach

26. DIAPHRAGMATIC BREATHING ... cont’d The diaphragm has the capacity to move ... upwards and downwards ... and inwards and outwards ... ... changing the volume of - the chest cavity, and - its passive occupants, the lungs.

27. DIAPHRAGMATIC BREATHING ... cont’d Sadly, most people hardly use their diaphragm when breathing.

29. Hawaiian slang for Caucasian

30. ha'ole means “without breath” or “without life” ... [ha = breath of life]

31. the term given to the Christian missionariesby the native Hawaiians

33. DIAPHRAGMATIC BREATHING ... cont’d Use your abdominal muscles in this way to control your breathing. The diaphragm is a muscle you can't see, so you have to focus on the muscles in front …

34. DIAPHRAGMATIC BREATHING ... cont’d Onewayof doing that isas follows ...

35. DIAPHRAGMATIC BREATHING... cont’d If somebody is about to hit you in the abdomen, what do you ordinarily do? You tense your abdominal muscles. Do so now...

36. DIAPHRAGMATIC BREATHING ... cont’d Slightly tense your abdominal muscles. At the same time, push your abdomen outwards as you breathe in.

37. DIAPHRAGMATIC BREATHING ... cont’d The diaphragm descends (“lowers”) and the ribs move upwards and outwards ... making the chest cavitylonger and larger.

38. DIAPHRAGMATIC BREATHING ... cont’d The diaphragm and intercostal muscles ...the muscles between the ribs ... should be used to take the in-breath to the middle and lower parts of the lungs.

39. HAWAIIAN PIKO PIKOBREATHING Piko [Hawaiian] means both the crown of the head and the navel.

40. PikoPiko Breathing ... mindfully Breathe in fully, and deeply, through the nose. Completely fill your lungs with air. As you do so, focus all your attention on the crown of your head.

41. PikoPiko Breathing ... mindfully Exhale fully, through the mouth, with the sound ha [Hawaiian: the “breath of life”]. As you do so, focus all your attention on your navel.

42. PikoPiko Breathing ... mindfully REMAIN CALM, POISED AND RELAXEDAT ALL TIMES.

43. PikoPiko Breathing ... mindfully Turn your attention to and observe the pattern of your breathing … The out-breath should be about twice as long as the in-breath. Continue for at least 5 minutes.

44. PikoPiko Breathing ... mindfully Should thoughts arise, just notice them. Be aware of them ... with detachment. Observe and acknowledge them gently, dispassionately … without judgment … and let them go.

46. ACKNOWLEDGE

48. images, memories and reflections

49. plans, concepts and commentaries,

50. sense perceptions

52. PikoPiko Breathing ... mindfully Continueto follow your breath. Feel the breath going in and out. Just follow it ... with awareness. Stay awake and aware ... It’s not about the breath ... but the awareness.

53. PikoPiko Breathing ... mindfully A deep breath tends to contract the diaphragm.

54. PikoPiko Breathing ... mindfully Breathing out assists in relieving tension and calmingthe mind.

55. PikoPiko Breathing ... mindfully A deeply relaxed person breathes about 5-8 times a minute ....at the very most.

56. PikoPiko Breathing ... mindfully Breathe consciously as you go about your daily life.

57. PikoPiko Breathing ... mindfully Let your breath go slow and deep … into the centre of your being.

58. The will acts all the time … shifting from one mental image to another ... each arising within about 1 millionth of a second. The mind can only focus on one mental image …at any given point in time.

59. Stay withwhatever arises … for as long asit lasts.

60. Notice what is passing through your choiceless awareness … by getting up close.

61. “Awareness-ing” Let your awareness take note of what’s going on in your mind.

62. Realize that your thoughts, feelings and memories are not you. You are not your thoughts, feelings or memories.

63. Watch your thoughts, feelings and memories flow like the waves of the ocean ... against the sea shore. They come in ... and they go out.

64. Witness your thoughts, feelings and memories flowing away intothe great abyss.

65. Watch and move with your thoughts ... withdetachment, NOT attachment. Be psychologically presenton purpose (“up close”) with whatever happens in and around you.

66. Deliberately keep the mind at the level of bare attention. Remain (“be”) in the present on purpose at all times ...

67. The “here and now” is all that really “is”. The past and the future “exist” only in your imagination. The only time you ever have is the present moment. You can only live in and experience the present. Emmet Fox.

68. All that you can know is your present thought. The only thing you have to “heal” is the present thought. Emmet Fox.

69. The “Law of Indirectness” expounded by many New Thought leaders and metaphysicians ... especiallyRalph Waldo Trine author of In Tune with the Infinite and other self-help books ...

70. The LAW OF INDIRECTNESS ... DON’Tresist thoughts and other distractions DON’Tfight against them DON’Ttry to drive them out or away DON’Tdwell upon them …

71. The LAW OF INDIRECTNESS (cont’d) ... DON’Thang on to them DON’Tjudge, evaluate or categorise them DON’T attempt to put them out of your mind.

72. Remember ... WHAT YOU RESIST, PERSISTS.

75. “When the mind wanders, observe itas it is.” - Siddhartha Gautama,the Buddha.

76. LIVING IN THE PRESENT “The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” - Prince Gautama Siddhartha.

77. LIVING IN THE PRESENT “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” – Jesus. “If anyone gets up from where he has been sitting and comes back, he has no right to it.” – Muhammad. “Don't let yesterday use up too much of today.” - Native American (Cherokee) proverb.

78. LIVING IN THE PRESENT “Unborn tomorrow and dead yesterday, why fret about them if today be sweet.” - Omar Khayyám. “I have realized that the past and future are real illusions, that they exist in the present, which is what there is and all there is.” - Alan Watts. “The ability to be in the present moment is a major component of mental wellness.” - Abraham Maslow.

79. Progressive Muscle Relaxation

81. Progressive Muscle Relaxation (PMR) ... cont’d Sit or lie in a comfortable position. Close your eyes. The muscles are ... tensed (10 seconds) ... and then relaxed (20 seconds) in sequence, as follows ...

82. Progressive Muscle Relaxation (PMR)... cont’d Lower arms ... clench hands, then open ... then double fists, at right angles to lower arms may make a circular motion with your fists Upper arms ... tighten and squeeze them, and in towards side of body

83. Progressive Muscle Relaxation (PMR) ... cont’d Lower legs ... tense feet, pointed up high, toes tensed up … in direction of head, then extend them as far as possible away from you Upper legs ... knees tensed closely together ... off the ground or bed

84. Progressive Muscle Relaxation (PMR) ... cont’d Stomach ... pull in stomach towards spine very tightly Chest ... breathe in, fully expanding chest ... hold breath for 10 seconds ... release ... wait for 20 seconds

85. Progressive Muscle Relaxation (PMR) ... cont’d Shoulders ... tense shoulders lightly ... raise them ... keep them as close to the ears as possible Neck ... point chin down, and back of head up ... after release neck support neck

86. Progressive Muscle Relaxation (PMR) ... cont’d Mouth ... make a very tight, wide smile ... jaw and lips tight Eyes ... squeeze shut, then release

87. Progressive Muscle Relaxation (PMR) ... cont’d Lower forehead ... squeeze down eyebrows as low as possible toward centre of face Upper forehead ... raise eyebrows as high as possible.

90. ANYQUESTIONS?