If I completely expel the air that can be expelled, utilizing the method suggested and subsequently expire as also suggested, then I am generally able to empty myself from negative ego or pressures that pressure me to do sort of things that I will not do if I were awake, such as surf the net for no reason or check emails 100 times or more in few hours or watch boring movies, or dislike people for no good reason or become irascible and so on. Do some or all of these states above while I don't do the work that will allow me to earn living and help others do the same.
I generally place one finger 2-3 inches below the navel and focus on there. Tis helps me not focus on navel, which I do feel some sort of going nowhere, when I focus on it, but when I focus on 2-3 inches below the navel, this is what is called tanden, or the home of the sprit, I feel less influenced by what people do, be it friendly or hostile. I have a center.
I also focus on tanden or lower belly when I am inhaling by inflating it. I usually do this after exhaling as much air as possible and recovering some of it.
The author does talk about an inspiration method that is not the same as the one mentioned above which he calls abdominal inspiration. This method which he calls thoracic inspiration is not recommend because it displaces some tension from lower belly to the upper part of the body. I don't fully understand this method, but it appears to be inflating a region located above the navel rather than below the navel for inspirational reasons.
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