Combat Stress with Mindfulness

 

Understanding the theory behind breaking the stress response is great, but it doesn’t mean anything if you can’t put it into practise. Breaking the cycle of your thoughts can help you to feel less stressed and less anxious. We do have the power to get ourselves out of the cycle at any moment, without having to resort to the same old tools which are often unhealthy or counterproductive. The challenge is - it’s much easier said than done.

There has been some amazing work on the brain changes that come along with mindfulness training, these studies suggest that the most effective way to dissociate from our anxious thoughts is to focus in on our moment-to-moment experience. Mindfulness, teaches us simply to observe our thoughts and sensations in a nonjudgmental way – but this can be difficult at first, and a little abstract.

One of my favourite Buddhist quotes is “Wash every pot like it’s a new born baby” It really encapsulates the idea that even the most ordinary, everyday task can be turned into an experience.  I used to be the queen of multitasking – almost challenging myself to do as many things as I could.  I found taking care of my babies really challenged this – if you have a new born demanding to be fed then everything else takes a backseat!  Seems we are back to baby references again! 

Now as my yoga practice deepens and I try to become more present in my yoga – so it spills out into everyday life.  When I am doing what some people would think of as boring, menial tasks like hanging out the washing, I take my time, I breathe in the air, noting the scents on the breeze, the feel of the air against my skin.  It all seems so simple but when you put it into practice – just living and experiencing each moment of your life as it arises, then it does bring a sense of stillness and calmness and will balance out those other moments of chaos which will still arise in your life. 

www.yogiclaire.com

 

 

The thrill of a good book!

I am pleased to say that now my children are a little older I now have a bit more time and inclination to read.  I feel that the world of books has opened up to me again after being closed for a while as I cared for my young family.  I always knew I would come back to this much loved pastime and during the time when my kids were very young, I was studying, so was reading text books - but that is not like proper reading is it?  For the pure pleasure of it...... 

My wish list on Amazon is so long now, I am not sure I have enough years left in me to read each book, but the interesting thing is the types of books that are on there.  I am not sure if it is my age, whether it is becoming a Mum or whether it is my deepening yoga practice.  Whereas at one time I would be found reading crime novels and thrillers, now my book collection and wish list has books on psychology, religion, history, all forms of spiritualism, reincarnation and lots of other stuff.  I think there might even be a book on Quantum Physics in there.  So I have been considering buying a Kindle (or some other electronic book reader) to try to save a bit of money in the long run, but I am wondering if the reading experience will be the same, not having a real book to hold.  The thrill of the discovery of an interesting and intriguing looking book in a charity shop or a new book being delivered by the postman, finding that the person who had it before me has left some interesting bookmark or cryptic note inside (I always buy second hand).  I will just make a few clicks and there the book will be - the whole experience may well leave me feeling cheated.  Or am I just old fashioned and nostalgic.  I remember trying to prop up a Nancy Drew book so I could read it whilst eating a packet of fruit pastilles at the age of about 10, no such problem with a Kindle!!

Well for now I'm going to wait for a little while before I invest in a Kindle, I am going to continue to indulge myself in real books, well maybe until there is no room left on the book shelf.......

Yoga Highlight of the Week!

Some would imagine that for a yoga teacher, a highlight of their classes would be getting someone into headstand for the first time, or achieving an excellent break-through in trikonasana. But for me this week, someone falling asleep in my class was my highlight.

This particular lady is a spritely octogenarian, having lived a very full life so far as a teacher and mother. She has been attending my class for about a year and does her best each week.  But she struggles as she is rather deaf and the room we use for yoga has terrible acoustics and my voice tends to echo around and become distorted.  This causes her a bit of stress as she feels she maybe missing some crucial instruction.  I have tried my best to reassure her and she stays in good humour throughout, but I still sense her frustration.  During her relaxation her head is bobbing up and she is looking at me constantly as she thinks she has missed some important part of the relaxation instruction.

However, this week, I looked over as she lay in savasana - her body completely relaxed, sweet smile on her face, but no tension, no twitching, no bobbing head.  She had managed to relax enough to fall asleep.  Yes I know one should avoid falling asleep in relaxation/yoga nidra/meditation but for my seniors I make all the allowances they need and if they feel relaxed enough to fall asleep then I feel my job is done!

www.yogiclaire.com

Don't believe everything you believe...

I had an interesting experience yesterday, teaching a group of senior ladies in a free taster session of yoga.  I happened to mention that it is thought that yoga may have been practiced for as long as 5000 years and therefore there must be something beneficial in it!  I was quickly shot down with a retort that just because something is an old tradition it does not mean it is good or worthwhile.  I was a little taken aback but thought perhaps the lady had a point, she did cite astrology as an example and said that has been around for centuries but is a 'load of rubbish' - I decided not to get into a discussion about that.....I like to keep an open mind about most subjects.

The real reason I know that yoga is beneficial in so many ways because I have experienced it for myself - the physical, mental, spiritual and emotional benefits.  I have also witnessed the benefits in others whilst teaching them, not just perceived benefits but measurable ones like improved medical results, improved range of mobility in joints etc.  So this is the crux of the matter, don't just believe what people tell you, don't just believe what you read or watch.  But EXPERIENCE for yourself and then you will truly know.  If you don't believe in the existence of chakras and nadis and astral bodies but you go to a yoga class and feel great afterwards - then that maybe all you need.  I do try to keep an open mind and try not to have hard and fast rules about what I believe in, after all everything is changing and flowing and evolving in every moment and this includes our thoughts and opinions.......so thanks to that lady for making me think!

www.yogiclaire.com

Motivation for teaching yoga....

I have been asked a couple of times what my motivation for teaching yoga is.  I have always thought that it is because I want to share with others what I experience from practicing yoga, how it has freed me from the ideas I had before about how I 'should' be.  How it helps me deal with every day stresses and the inevitable ups and downs of life.  This is all still true but after an amazingly varied week of teaching, a student said something to me which really hit the nail on the head.

After class a student approached me and said 'I feel really relaxed and safe and not embarassed when you are teaching the class, you put everyone at ease'  It made me realise what I enjoy about teaching and what motivates me.  Making people feel safe in their yoga class is so important, not just physically but mentally safe and safe in their exploration of postures - knowing they are in a nurturing, non-judgmental environment so that they can challenge themselves if that feels appropriate for them.

In part I think this comes from my teaching of seniors - some with serious health problems, I recognise that people have to feel cared for in their yoga class, not judged and certainly not pressured to do anything that makes them feel vulnerable in any way.  So this carries across into my other classes and hopefully people do get a sense of freedom in the classes, that I do not 'expect' anything of them.

I also taught some 3 and 4 year olds this week and have been reflecting on how important it is for children to feel safe and secure when in a yoga class.  It really is what we all need and deserve in our classes - an environment of compassion, tolerance and safety.........

www.yogiclaire.com

Banish Negativity and Try Metta Meditation

Metta meditation is of Buddhist origin but I feel can be used by anyone to help create a happier and more fulfilling existence and fits really well with yogic philosophy and yoga practice.  If you are aware of the concept of 'ahimsa' in yoga then I am sure you will agree that this really compliments metta meditiation.  Ahimsa is 'non-harming' - to oneself or others, if we feel hatred, resentment or anger towards others then the mind and breath become unsteady, if we try to abandon these negative thought patterns and attempt to cultivate the opposite, positive feelings of love, compassion patience and tolerance then we can surely benefit. 

Metta is a loving-kindness meditation, yes I know some people may initially think this is a little hippy-dippy, happy-clappy concept.  But when we begin to practice this metta meditation there leaves little energy or room for negative feelings towards others.

Often it begins with a loving-kindness of oneself, knowing that you are enough and are deserving of self care and love.  How often do we hear the inner critic berating us for something we have done/not done or said/not said!  If we practice a gentle loving kindness meditation towards ourselves, being tolerant of our flaws and accepting of ourselves, it can bring a softening of the heart which may then be extended towards others, helping us feel more empathy with other people knowing that we are all connected beings.  I know this is not easy for many of us but as usual, regular practice is the key.

Of course it is easier to do a metta meditation on our loved ones - I only have to think of my beautiful boys and my heart feels like it will burst!  But what about someone who we struggle to deal with - dare I say an enemy?   Thinking back to my previous job there was a particular customer I dealt with who made my life a misery - I spent so much energy thinking up things I would say in response to her scathing and derogatory comments.  Worrying endlessly when I had a meeting scheduled with this person and becoming anxious when she was due to meet my boss as she always has some sort of 'problem' with my work.  So if back then I had been a more mindful person and had even been aware of metta meditation - then I could have tried to empathise with this person, maybe she had some deep seated insecurity and took it out on those around her?  I know it would have been difficult to do - I have no doubt about that, but to send out loving kindness to her, instead of worrying and stressing, and even becoming downright angry, I would have used the energy in a more positive way, without causing myself unnecessary stress.  Isn't hindsight a wonderful thing?  Again practice is the only way to do this - some kind of fake positive feelings towards someone you loathe is not going to work.  I find acknowledging any anger towards someone is a good thing - feeling it first, connecting with it and understanding it, then moving on to try a metta meditation towards that person can really help.  But it doesn't come easy........

Just imagine a world where everyone practiced this type of meditation, if it was taught in schools all over the world, regardless of religious beliefs.  An idealistic view this maybe, but the change begins with each individual.........

METTA SUTTA
BUDDHA'S TEACHING ON UNIVERSAL LOVING-KINDNESS

This is what should be done
By one who is skilled in goodness,
And who knows the path of peace:
Let them be able and upright,
Straightforward and gentle in speech.
Humble and not conceited,
Contented and easily satisfied.
Unburdened with duties and frugal in their ways.
Peaceful and calm, and wise and skillful,
Not proud and demanding in nature.
Let them not do the slightest thing
That the wise would later reprove.
Wishing: In gladness and in safety,
May all beings be at ease.
Whatever living beings there may be;
Whether they are weak or strong, omitting none,
The great or the mighty, medium, short or small,
The seen and the unseen,
Those living near and far away,
Those born and to-be-born,
May all beings be at ease!
Let none deceive another,
Or despise any being in any state.
Let none through anger or ill-will
Wish harm upon another.
Even as a mother protects with her life
Her child, her only child,
So with a boundless heart
Should one cherish all living beings:
Radiating kindness over the entire world
Spreading upwards to the skies,
And downwards to the depths;
Outwards and unbounded,
Freed from hatred and ill-will.
Whether standing or walking, seated or lying down
Free from drowsiness,
One should sustain this recollection.
This is said to be the sublime abiding.
By not holding to fixed views,
The pure-hearted one, having clarity of vision,
Being freed from all sense desires,
Is not born again into this world.

 

The Ebb and Flow of Yoga......

Ever feel like you don't have enough hours in the day, days in the week etc. etc?  I think in the age we live in more and more of us feel like there is too much to do and not enough time.  Now this is a little at odds with the practice of yoga when we are encouraged to 'be present' and to 'enjoy the moment'  How can we do this when we are rushing around from one place to another with a million thoughts running around our heads??  This is precisely why we need yoga!!

My dilema recently has revolved around this time issue.  I teach a gentle Hatha yoga in my classes but my own practice is a bit of a contrast to this in that I try to practice Ashtanga Primary Series when I can!  But a few weeks ago I became a little disheartened, asking myself is there any point in doing Ashtanga if I don't practice every day early in the mornings (except Saturdays, New Moon and Full Moon days) as this is the traditional way.  I have done a course in Ashtanga but not with a view to teaching it, just to deepen my knowledge for my own practice (I know my limitations!) but I've never been to Mysore and been taught by Indian gurus, I am a Mum with small children - it takes me all my time and organisational skills to get to yoga workshops in my hometown, never mind a quick trip to India!  So i took a break from it and practiced my gentle Hatha yoga every day instead, as I wondered if Ashtanga could be practiced properly in this sporadic way of mine.  I do take my hat off to those who have a dedicated daily practice of Ashtanga, and don't let anything get in the way.

But last week I got back to my Ashtanga practice - I did the primary series 3 days running and actually felt amazing - even getting into Marichyasana D for the first time - seems the little break did me good!  So I have decided that my practice will be whatever it is.......some weeks will be a few sessions of the primary series and other weeks will be peppered with some Vinyasa Flow, yin yoga and maybe a bit of Iyengar (I also have a soft spot for holding poses for a long time!) Other weeks my main job of Mum to 2 lively boys will overide everything, and so it should after all they teach me so much about life every day.  I will allow my practice to ebb and flow, sometimes strong, sometimes gentle.

Yoga, for me is not about getting up at 4.30am (which is what I would have to do to get the primary series done before my kids get up!!)  it's about using all the yoga tools to help me with my life, both on and off the mat.  Every week is going to be different - and how fantastic is that??  There is so much yoga out there to try - so many styles, varieties and lots of creative and skilled teachers.  It's a great time for yoga and I am not going to beat myself up about the whole Ashtanga thing, when I get chance to do it, I'll do it and when I don't, I'll shoehorn some other type of yoga into my day - after all IT'S ALL YOGA!!

My eldest son helping me remain in Upavista Konasana!