Ismail Londt – Body and Breath. For those leading Tarwh. Suggestions reminders advice.

			Body and breath. Your body stores
all your attention, and if you do
		

			not release it correctly and
regularly, it may impede how you
		

			perform, how you feel and how you
think. If you are not doing
		

			regular exercises or playing some
sport, then you need to
		

			consciously
		

			relax your muscles, stretch your
muscles and aim for some good
		

			quality sleep. How do you relax
your muscles? By being aware of
		

			your posture. Shoulders should not
be raised. You should not be
		

			hunched over, etc. You with me,
and you can try to use some muscle
		

			reluctance spray or some balm, or
take a nice hot shower regularly
		

			at night before you sleep, just to
relax your muscles, allow the
		

			water to massage your body,
		

			if that's if you're not able to
get a physical massage, and then
		

			stretching your muscles,
consciously, stretching your neck
		

			muscles, you know, holding it to
The count of 10 or 15 on each
		

			side, stretching your shoulder
muscles with me, outward and
		

			inward, stretching your your your
back and your sides and your lower
		

			lower back, bending over, holding
it and back and forth. Search
		

			online for conducive muscle
stretches. It's important to
		

			release that tension and to keep
your muscles nice and pliable and
		

			soft and then good quality sleep.
If your sleep is disturbed, that's
		

			a problem. It's going to take its
toll. It's going to affect your
		

			level of concentration and
performance overall. Do not drink
		

			any caffeine or take anything. Do
not avoid sugars. Also, before you
		

			go sleep, going to keep you awake
or disturb your sleep, unless
		

			you're extremely deep sleeper, but
try chamomile tea, avoid the
		

			sugars too late, etc. And if
you're not sleeping enough at
		

			night, take a nap in the afternoon
as well, if you can try, try some
		

			power naps. So
		

			to relax, it's extremely important
not to keep the tension in your
		

			body. Make a conscious effort,
relax the muscles, stretch the
		

			muscles and aim for quality sleep.
Breath. Breathing correctly also
		

			helps you relax. Okay, breathing
deeply, diaphragm out, making
		

			enough space for your lungs to
expand and fill also relaxes you
		

			try box breathing, breathe into
the count of four, hold to the
		

			count of four, exhale to the count
of four and then pause to the
		

			count of four before you inhale
again. That cycle can increase to
		

			fives and sixes and sevens, and
that practice alone will relax
		

			you. Breathing in deeply also
helps your energy level. And then,
		

			thirdly, breathing in with your
nose naturally with the speed at
		

			which we recite, we inhale with
our mouths and continue. You know,
		

			whatever we are to recite. But the
problem is, the more we do that,
		

			the sooner our throats and mouths
will become dry, and that will
		

			affect our vocal production, sound
production. So if you can try to
		

			inhale through your nose, even if
it's not all the time, even if
		

			it's simply before you start al
Fatiha, inhale, recite, if you
		

			happen to take inhale later
through your mouth. Okay, but
		

			before you before you start your
section, your recited section for
		

			the raka again in your nose,
through your nose, and then
		

			continue. The more you can, the
better, because your nose is a
		

			natural humidifier, leaving and
keeping your mouth and your throat
		

			moist and wet. Which is which is
important, all of the best was
		

			Salaam Alaikum, Muhammad Allah
Abu.