Recharge technique – General Practice Guidelines

These guidelines are designed to help you get the most out of your Recharge practices outside of the contact session. Please read them carefully.

Practice the techniques

• This is the most important thing! The only way to reap the benefits of practice is to actually do it. There is no substitute for this. Remember that you are aiming to create new habits. The only way to do this is to practice.

The body

• Wear loose, comfortable clothing and make sure that you are warm enough, but not so warm that you become drowsy.
• Practice with the eyes closed whenever possible. This helps to minimise distractions and creates a deeper experience.
• All of the techniques in the program may be practiced lying down or sitting in a chair. Please honour your body and practice according to your needs. Make the body as comfortable as possible – use mats, cushions and other supports to achieve maximum comfort. When sitting ensure that your back is upright and straight. When lying on the floor you may like to place a rolled-up blanket beneath the knees to help support the lower back. The more comfortable the body, the less distracted the mind. However, be aware that if you decide to practice in bed you may well fall asleep!

The breath

• Aim to breathe in and out through the nose during all the techniques. Nasal breathing helps to quieten the mind.

Practice without strain

• Aim to cultivate an attitude of acceptance towards your body and mind, and avoid straining and striving for results. The amazing thing about these techniques is that the less you strive the more you will benefit.
• Take your time! Avoid rushing through a practice session in an attempt to complete the entire practice. Far better to complete half a practice in a relaxed way than a full practice in an agitated way.
• Please ensure that you practice without strain at all times and take rest as you need. Avoid any practice that is not suitable for your body. If pain is experienced then modify or discontinue the practice.

Place of practice

• Create a space that you feel comfortable with. Free yourself from commitments and take the phone off the hook. Let those around you know that you need some quiet time without interruptions. Make this YOUR time. This is, after all, an investment in your physical and psychological health.

Time of practice

• Resilience techniques can be practiced anytime and anywhere. The mind is particularly alert and receptive first thing in the morning – the practice can be used to prepare you for the day ahead.
• Practicing straight after work can be effective for releasing the stresses of the day.
• You may like to practice before going to bed, to encourage a good night’s sleep.
• If these times are unsuitable then choose any other time that works for you. If possible practice on an empty stomach.

How often to practice

• Aim for at least one 10-20 minute practice each day. The benefits can only be experienced with regular and consistent practice. Remember that the more you practice the greater the benefits will be.

Create a routine

• Practice regularly and, preferably, at a similar time each day, particularly once your preferred pattern of practice emerges. Regularity encourages the formation of new habit patterns. The more you practice, the more you benefit.
• Rather than making large lifestyle changes to suit the practice, aim to create a routine that suits your current lifestyle – simply create the time to practice and allow the changes to happen.

The wandering mind

• Sometimes you will find it difficult to concentrate – the mind races and refuses to quieten – and you may feel that you are not ‘doing it right’. Rest assured that it is the nature of the mind to wander. That’s what the mind does – it thinks!  Whenever you realise that the mind has wandered, gently bring it back to the practice. If the mind wanders 100 times, then bring it back to the practice 100 times. Some days the mind won’t calm down at all. So be it!
• Your ability to concentrate will improve with practice. To experience the benefits there is only one thing you need to do – practice. Follow the instructions as best you can and practice regularly.

Do what works for you

Guidelines can be useful. However, when they’re taken as rules they immediately become restrictive, something we feel we must do, or are supposed to do, rather than something we simply like to do. Our suggestion is to treat this program as an experiment and then go with whatever works for you. The results and benefits will happen naturally; they are a built-in component of the self-management process. All you need to do is begin.

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