Improve Physical Habits For Heightened Prayer Attentiveness

_posts/2024-06-01-Improve-Physical-Habits-For-Heightened-Prayer-Attentiveness.md

@@ -0,0 +1,88 @@
+---
+layout: post
+title:  "Improve Physical Habits  For Heightened Prayer Attentiveness"
+date:   2024-06-01 4:30:00
+categories: template
+---
+
+We can explore how very basic fundamentals of prayer postures and efforts to improve physical wellness can enhance spiritual practice.
+
+Prayer Posture Dynamics:
+
+- - The Catholic mass sequence of posture changes ... genuflect on entry, kneel, sit, stand, repeat the stand-sit-kneel cycle through the order of mass ... serves multiple purposes for cognitive alertness:
+  - Prevents physical stagnation and maintains alertness
+  - Creates ritual markers that help focus/maintain attention on the sacrament
+  - Engages different muscle groups and energy systems without direct thinking
+  - The transitions themselves become comforting mindfulness moments
+  - Physical full-body actions reinforce mental/spiritual intentions, in contrast with device-centric scrolling or screen-centric attention which is about advertisement or monetization of user attention.
+
+Physiological Optimization Strategies:
+
+1. Breathing Enhancement:
+- Diaphragmatic breathing practice (ie, fully expanding lungs and displacing belly cavity contents with diaphragm muscles) during prayer to optimize oxygen flow to brain
+- Regular aerobic exercise to improve overall oxygen capacity during non-exercise times
+- Swimming as contemplative exercise (ie, swimming with intention, especially practicing strokes or swimming competitively, requires coordinated, rhythmic breathing discipline ... or else, one swallows water)
+- Breathing exercises beforehand with refresher warmups immediately before prayer sessions
+- Consider prayer timing relative to meals or fasting for optimal blood flow during prayer or for attending mass
+
+2. Postural Improvements:
+- Use of stability balls or standing desks rather than chairs
+- Walking with attention to gait/posture rather than riding in a vehicle
+- Core strengthening for better sitting/kneeling alignment
+- Hip flexor stretches to ease kneeling positions
+- Upper back mobility for reduced tension during prostration
+- Balance training for more stable standing meditation
+- Regular movement breaks during longer services
+
+3. Mental-Physical Integration:
+- Brief stretching before prayer sessions
+- Hanging/doing pull-ups in order stretch back/shoulders
+- Regular movement breaks during longer services
+- Mindful walking as prayer preparation
+- Using prayer beads to maintain physical engagement
+- Gentle swaying or rocking during contemplation
+- Hand position stretches and connection exercises (mudras ... https://asivanayoga.com/blogs/yoga-blog/yoga-hand-symbols ) for enhanced focus and contemplation of the Creator's Universe, ie your hands, eyes, ears, nose, tongue drive how you sense, connect with and make sense of your surrounding environment.
+
+4. Environmental Considerations:
+- Ascetism, minimalism, Nature, freedom from distraction or need for comfort
+- Well-ventilated, probably cool or even chilly prayer spaces
+- Appropriate cushioning and even handrails for kneeling [especially for aged persons]
+- Temperature regulation to optimize consciousness and prioritize alertness over comfort
+- Natural lighting when possible
+- Adequate hydration before lengthy services
+- Prior attention to bathroom activities, particularly for possibly incontinent seniors
+
+5. Movement Practices That Complement Prayer:
+- Gentle yoga or stretching
+- Tai chi or qigong
+- Walking meditation
+- Progressive muscle relaxation
+- Mindful body scans
+- Rosary beads for meditating on mysteries of Christ, praying the rosary https://rosarycenter.org/how-to-pray-the-rosary and multi-day intentions or novenas https://hallow.com/blog/how-to-pray-54-day-novena 
+- Mudras ... https://asivanayoga.com/blogs/yoga-blog/yoga-hand-symbols ... and reflexology practices ... https://pmc.ncbi.nlm.nih.gov/articles/PMC4624523/ ... due to its non-invasive, non-pharmacological complementary nature, reflexology is widely accepted; significant evidence of positive effect reflexology in a variety of health conditions is available.
+
+6. Fitness Components to Develop:
+- Cardiovascular endurance for sustained practice
+- Core stability/strength for postural endurance
+- Joint mobility for comfortable position changes
+- Balance for standing meditation
+- Flexibility for various prayer positions
+
+7. Recovery and Maintenance:
+- Adequate sleep for mental clarity
+- Short 15-20 minute naps for regaining clarity
+- Fasting, dietary timing, appetite control, gratitude for good food and optimized nutrition particularly around prayer times
+- Regular massage or self-massage
+- Gentle movement between long prayer sessions
+- Attention to foot, knee, hip and joint health
+
+The key is finding the right balance of:
+1. Physical preparation that supports rather than distracts
+2. Movement that enhances rather than disrupts focus
+3. Practices sustainable for your specific needs/limitations
+4. Integration with existing prayer traditions
+5. Gradual adaptation of new supportive practices
+6. Practice, practice, practice
+7. Balance … longer-term meditative 6X 9-day novena or even 12-day duodecimena sets (typically 3X sets of “intentional ask” + 3X sets of thanksgiving) of contemplating the mystery of Christ’s life Joyful-Sorrowful-Glorious Joyful-Sorrowful-Glorious Joyful-Sorrowful-Glorious novenas or the full twelve-day Joyful-Luminous-Sorrowful-Glorious Joyful-Luminous-Sorrowful-Glorious Joyful-Luminous-Sorrowful-Glorious sets as well as other highly-disciplined prayer routines … as a complement spontaneous, more-or-less continuous prayer routines ... https://hallow.com/blog/how-to-pray-54-day-novena
+
+