CTre
08-25-2005, 07:20 AM
A person by the name of Nina or Jolina wrote this.. I want to know what you guys think about it!
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THE NATURAL BREATHING METHOD
Allocate 10-15 minutes of each day, twice a day.* Find a quiet spot where you can remain uninterrupted.* Sit comfortably with your back straight and close your eyes.* It may help if the curtains are drawn although this isn't essential.
Become aware of the movement of your breath, as it goes up and down or in and out.* I used to prefer to see it as an up/down motion.* Watch it as it moves.* When thoughts come in, don't try to fight them, but just gently bring your concentration back to your breathing.* Your thoughts may wander again and again, but don't worry - just keep going back to your breathing
Eventually you may notice a sort of inward-directed peace descending on you.* This isn't a feeling you can chase (it can be very elusive!), but if it comes, cherish it and enjoy it for as long as possible.
Make this breath-watching a daily practice for a while before attempting to introduce it to speech.* Don't try and introduce it to speech until you have felt peaceful while doing it.* You need to be able to summon up a least a little if this peaceful state when you first try and introduce it to speech.
When you're ready, maybe after a couple of weeks or so, or a month:
On your own at first, watch your breathing for a few moments until you feel a little peaceful.
Then, on an outbreath, say just one word.* You could say just the word "I".* Let the word just glide out, and it may help to imagine it's coming from your abdomen, not your mouth.
Wait for another outbreath, and say another word.* You could say "am".
Then "feeling"
Then "peace"
Then "at"
Then "last".
Or you could make up your own 6-word phrase.
Then say "I am" (or your own first 2 words)
Then "feeling peace" (ditto)
Then "at last"
Then "I am feeling"
Then "peace at last"
Then "I am feeling peace"
Then "I am feeling peace at last" (or your own 6-word phrase).
Do this daily until you become used to it.
Then do the same thing with a close and trusted friend or partner present.* You must look them in the eye while you speak, as avoiding their gaze can often be part of the avoidant behaviour that stutterers tend to develop.
When you have become used to this, go out with the friend or partner and do the same thing in a café, with other people nearby, if possible.
If at any point the stutter starts to return, go back a step.* You need to be very solid in the peaceful feeling.
Next do it with two trusted people.
Then do it with somebody you are slightly less close to.
Always look the person in the eye - this is very important.* What you are doing is learning to overcome the fear (and anticipation) that has built up over the years.
Finally, do it with somebody at random.* Say whatever you are going to say to them on an outbreath only.* Don't try to say too much on one breath.* When you feel the breath running out, just pause, take another breath and speak again.* This is how fluent people speak anyway, if you really listen to and observe them.
What you are learning to do is speak while relaxed, and without trying.* You are also learning to speak while aligned with your breathing, which is what you somehow forgot to do when you began to stutter.* You need to relearn it.* It'll take time, and it may not happen overnight, but if you apply the method correctly, you should be able to begin seeing results.
---------------------
THE NATURAL BREATHING METHOD
Allocate 10-15 minutes of each day, twice a day.* Find a quiet spot where you can remain uninterrupted.* Sit comfortably with your back straight and close your eyes.* It may help if the curtains are drawn although this isn't essential.
Become aware of the movement of your breath, as it goes up and down or in and out.* I used to prefer to see it as an up/down motion.* Watch it as it moves.* When thoughts come in, don't try to fight them, but just gently bring your concentration back to your breathing.* Your thoughts may wander again and again, but don't worry - just keep going back to your breathing
Eventually you may notice a sort of inward-directed peace descending on you.* This isn't a feeling you can chase (it can be very elusive!), but if it comes, cherish it and enjoy it for as long as possible.
Make this breath-watching a daily practice for a while before attempting to introduce it to speech.* Don't try and introduce it to speech until you have felt peaceful while doing it.* You need to be able to summon up a least a little if this peaceful state when you first try and introduce it to speech.
When you're ready, maybe after a couple of weeks or so, or a month:
On your own at first, watch your breathing for a few moments until you feel a little peaceful.
Then, on an outbreath, say just one word.* You could say just the word "I".* Let the word just glide out, and it may help to imagine it's coming from your abdomen, not your mouth.
Wait for another outbreath, and say another word.* You could say "am".
Then "feeling"
Then "peace"
Then "at"
Then "last".
Or you could make up your own 6-word phrase.
Then say "I am" (or your own first 2 words)
Then "feeling peace" (ditto)
Then "at last"
Then "I am feeling"
Then "peace at last"
Then "I am feeling peace"
Then "I am feeling peace at last" (or your own 6-word phrase).
Do this daily until you become used to it.
Then do the same thing with a close and trusted friend or partner present.* You must look them in the eye while you speak, as avoiding their gaze can often be part of the avoidant behaviour that stutterers tend to develop.
When you have become used to this, go out with the friend or partner and do the same thing in a café, with other people nearby, if possible.
If at any point the stutter starts to return, go back a step.* You need to be very solid in the peaceful feeling.
Next do it with two trusted people.
Then do it with somebody you are slightly less close to.
Always look the person in the eye - this is very important.* What you are doing is learning to overcome the fear (and anticipation) that has built up over the years.
Finally, do it with somebody at random.* Say whatever you are going to say to them on an outbreath only.* Don't try to say too much on one breath.* When you feel the breath running out, just pause, take another breath and speak again.* This is how fluent people speak anyway, if you really listen to and observe them.
What you are learning to do is speak while relaxed, and without trying.* You are also learning to speak while aligned with your breathing, which is what you somehow forgot to do when you began to stutter.* You need to relearn it.* It'll take time, and it may not happen overnight, but if you apply the method correctly, you should be able to begin seeing results.