Path to a Personal Yoga Practice

I have a confession to make, despite 17 years of faithful yoga practice/study, and 4.5 years of teaching yoga, finding regular time for my personal practice was still a challenge.  I have tried practicing on my own with limited success, via class streaming on  YogaGlo and was quite judgemental with myself when I failed to meet the goals that I set for myself. 

I started participating in Instagram Yoga Challenges, and saw both regularity of practice and physical achievement in poses that I usually stay away from.  The chance to be listed as a winner seemed to ignite the fire to get up early enough to practice every day.  There was one problem with this.  The gains were physical, but the soul had left my practice.  I am reminded of a verse from the Bible that I had memorized as a child. 

 For what shall it profit a man, if he shall gain the whole world, and lose his own soul?  - Mark 8:36 KJV

It didn't really matter if I could stand on my hands or do a big backbend if the spirit and the true feeling of what brought me to yoga was gone.  The pose is not the goal of yoga!  I was practicing daily, but for the wrong reasons.

Setting out to find the soul of my yoga practice involved establishing a regular routine, finding discipline, and being honest about my intentions.  I no longer have to look good for my morning practice.  I am enjoying the liberty of establishing a routine that works for me.  The first step was loss of the daily instagram post, which gave me the freedom to come to that mat just as I was in the moment (it also saves the time of getting changed).  I usually get out of bed, feed my pets, drink warm lime water, and practice in my pajamas.  This has given me the freedom to take more time for the practice itself and find balance every day.   

My second step was the loss of my yoga class streaming.  I'm not saying that this step is for everyone, but I needed to find balance by loss of external focus.  I spent less time choosing the day's practice, and more time in actual practice.  I am able to customize my practice based on my daily schedule.  I lost the external focus, and regained a little more soul in my yoga practice.  Putting the soul back in my yoga has influenced the way I feel off the mat, my interactions with my family & friends, and brought authentic inspiration to the way I teach.  Sound good?  Here are a few steps to get you started...

1. Timing - set a regular time & routine every day. Hold yourself accountable, but allow for variation depending on what else is going on in your life. Your practice should be a haven, not an obligation. A goal of early morning practice 5-7 days a week works for me.

2. Breath (pranayama) - If you are practicing early in the morning, it is a good idea to do a type of breathwork that will give you energy. I've been working with Kapalabhati or Skull Shining Breath. Here are some instructions if you're new to the practice.

3. Meditation - This may feel more natural either here or after your asana (pose) practice. Feel free to experiment to find out what works for you. I prefer to do a round or two on my mala beads, then sit in stillness for the rest of my meditation, but there are several ways to learn how to meditate. Subscribe to my blog, and you won't miss the guided meditation I've been working on!

4. Yoga Poses (asana) - I find that an established routine with opportunity for variety works well for me. Established students or teachers can develop a practice of their own. I suggest new students establish a practice with a local teacher (see my schedule for information on group or private instruction). If you're interested in online offerings, comment on this blog and let me know what you're looking for. I love to meet the needs of my online community!

5. Savasana - include some time in rest before taking on the rest of your day!

6. Reading/Study - You may choose to read a religious text, or study some yoga text.  The choice is yours.  Meditations from the Mat is a good choice, and an easy read.  It includes 365 brief one page reflections, that I have used as an intro to several of my yoga classes.  Some of my other favorites iinclude Light on Life,  Eastern Body Western Mind, Yoga Sutras and A Spiritual Rennegade's guide to the Good Life.   Check out the Facebook Yoga Book Club that a friend & I started if you want somewhere to discuss yoga texts & find inspiration.

Just yesterday, I had a discussion with a friend who is nearing the end of teacher training.  She had recently come to the conclusion that yoga was much more than where you put your hand, foot or tailbone - YES!!!  Your yoga practice can be about turning inward, how your practice makes you feel, finding balance. You can choose to take your practice into every part of your day.  You may or may not be able to hold fancy poses or teach large groups, but please find and keep the heart and soul of your practice.  The true power of our yoga practice lies within.

Namaste - Beth

The Beauty of Now

How often do we judge our limitations (or abilities) based on past experience?  How much time do we spend on plans or worries about the future?  Below, I'm sharing a quote really hit home for me.  One of the most importance aspects of our yoga & meditation practice is to bring ourselves out of the stories that we have created about the past and future.  Learning to enjoy the present moment can change our current lives for the better, and make space for a more promising future.

“Your body exists in the past and your mind exists in the future. In yoga, they come together in the present.”

— BKS Iyengar

In my teens and early 20's I used to get to the now by running.  Putting one foot in front of the other allowed me to find space between my thoughts.  A little later I found the same feeling in a sweaty vinyasa class, then in the stillness of an alignment based hatha class, and finally in meditation.  Finding the present moment started out during and at the end of my runs.  It always took at least 2 miles to get into that good space in my head, I was no longer in the past or the future, I was simply putting one foot in front of the other.  As a sweaty post run mess laying on the floor, I found space between my thoughts.  This may have been my first taste of savasana (the resting pose at the end of a yoga class).

Take the time to notice and experience the beauty of now in your yoga (or meditation) practice.  On and off the mat, releasing expectations based on past performance or idealistic future goals can rob you of simple joys.  Maybe your ______ isn't perfect (home, job, pose, body), but is there really any such thing?  Can you make a promise to stop labeling things?  Is it possible to dwell on the good things that you'd like to celebrate rather than the things that used to be, or the things that you wish were different?  

Maybe you can even expand that idea to those around you.  You can start by finding common ground with those you interact with on a daily basis.  Take a moment to smile at a stranger, make small talk with the barista at the coffee shop, leave a special (anonymous) treat for a coworker who needs a mood boost.  Just imagine how wonderful it would be if you could see the beauty in everyone that you meet.  Wouldn't your attitude shape your entire world?

Your body exists in the past, your mind exists in the future, but isn't the now wide open to possibilities?  Expand rather than contract, smile rather than worry, seek a balance between comfort and effort.  Find the beauty of now, and the next now, and the next now... the now really can be wonderful!

Namaste - Beth

Lessons From Nepal #2 - Daily Practice

My Yoga Practice in Pokhara, Nepal.

Here at home, I frequently hear the yoga community speaking about a goal of daily yoga practice.  There are yoga challenges set up to encourage us to practice yoga poses every day.  We may speak about getting our "yoga practice in", meaning exercise, and something to do and help us with the rest of our day.  Yes, physical exercise and yoga postures are important, but isn't there more?

I observed several friends in Nepal practicing yoga, even though they have never been in a single yoga pose, let me explain. While attending a Yoga Nidra class with Beryl Bender Birch, she told us she is frequently asked if she practices yoga every day.  Her answer was perfect, "yes, I practice yoga every day, but I do not practice asana every day".  Asana (the poses) are just one of the 8 limbs of Patanjali's Yoga.  The other 7 limbs are all vital to a yoga practice!

1. Yamas (restraints)

   1. Ahimsa: nonviolence

   2. Satya: truthrulness

   3. Asteya: nonstealing

   4. Brahmacharya: countinence

   5. Aparigraha: noncovetousness

2. Niyamas (observances)

   1. Saucha: cleanliness

   2. Samtosa: contentment

   3. Tapas: heat, zeal, discipline

   4. Svadhyaya: Study of spiritual scriptures and self

   5. Isvara Pranidhana: surrender to God

3. Asana (yoga postures)  Through the practice of the physical postures of yoga, we develop discipline, focus, strength, ease, clarity, and balance our energy.  This is a good prep for daily life, or for a meditation practice.  It is not the only part of yoga.                             

4. Pranayama (breath control)  Literally translated as "life force extention", breath control is intimately connected to our nervous system.  Breath work provides a link between the breath, the mind, and the emotions.  I consider it to be vital, and begin each personal practice with a little bit of breath work.  I hear feedback from students that this is a helpful practice that they bring into their daily lives.               

5.  Pratyahara (withdrawl from the senses)  Moving our attention away from physical sensation allows us to focus inward.  According to Yoga International, "pratyahara exercises require concentration and the ability to focus on the inner sensory and energetic experiences of the body".  So you are not asleep, and you are not lost in your phone or your to do list.  Your mind has an inward focus.

6. Dharana (concentration)  During asana, our focus changes, during dharana, our attention falls on a single mental object.  This may be an image, a sound, or a specific energetic location in the body.  This practice can be considered the gateway to meditation.

7. Dhyana (meditation)  Durning meditation, there is an unwavering flow of concentration.  Medical science now supports the fact that meditation is a very beneficial practice on it's own.  Although my friend in Nepal meditates for 2.5 hours every day, you can start with as little as one or two 5 minute sessions and find a practice that works for you.

8. Samadhi (bliss)  When we experience samadhi, the mind is free from all distractions, and we experience inner consciousness & light.  You may wish to think of this as heaven, enlightenment, or just peace.

Boudhanath Sthupa - Kathmandu, Nepal

I may not have practiced asana every single day while I was in Nepal, but I did practice and observe yoga every day.  I observed practices and ways of life that will forever change the way I think.  I observed people facing extreme hardship with a smile and a shake of the head ("no problem" - just like in Jamaica).  If it was something they couldn't fix, they just faced it & moved on.  I observed women happily washing their clothes on a rock in a stream.  I was welcomed whole heartedly into people's homes, and allowed to interact with their children.  I observed the daily prayers of monks.  I walked with hundreds of dedicated people doing their daily meditative walks around the Boudhanath Sthupa, spinning prayer wheels and chanting Om Mani Padme Hum.  We witnessed people buying brass objects for honoring parents who had died and those people preparing for the festival.  The people of Nepal have impacted my practice off the mat in so many ways!

Don't get me wrong, I love asana practice.  My teaching style is rooted in physical alignment, strength, stability and self observance, but there is so much more to yoga.  If you don't manage to fit in any asana today, think like a Nepali, "no problem".  You can always practice a little meditation, or any combination of the 8 limbs.  They're all yoga (even Beryl Bender Birch thinks so).  

Namaste friends,

Beth

Guided Meditations

While I prefer a silent (or sometimes a mantra) meditation practice, many people who are beginners or those experiencing anxiety, stress, fear, insomnia or pain find a guided meditation extremely helpful.  It can be difficult to actually take the time to meditate, but the benefits are great.  Try to set up a regular schedule, and see my last post if you need a few tips on becoming a regular meditator.

Here are free downloadable guided meditations from Tara Brach.  I believe they are all about 20 minutes, although she also offers a 10 minute download if you sign up for her mailing list.  She is knowledgable, soothing, and will guide you through 20 minutes with ease. 

This is a 5 minute gratitude meditation with Elena Brower.  The video is 6 minutes long because she spends about a minute teaching you how to set up for meditation.  

A YouTube search will bring up a list of guided meditations, and there are also several meditation apps available on Itunes.  I've used one called Simply Being & it allows you to choose music, nature sounds, guided meditation, and meditation length.  This App puts a meditation easily within reach.  While it was free when I downloaded it, there is now a $1.99 charge, but this is a small price to pay for the rewards of meditation.  

If you have any questions, please ask, or see me at the studio.

Namaste - Beth

Meditation Break

Want a way to freshen your mood and outlook during the workday?  Try taking 5-10 minutes for a meditation break. Lately, I've been carving out a few minutes during my lunch break. Although I'm lucky enough to have a beautiful chapel at the hospital, any quiet space will do.

Are you a first time meditator?  Here are a few tips to get you started. 

1. Promise yourself, no judgement.  There is no such thing as a perfect meditator.  Everyone starts somewhere.  The idea is learning to calm the fluctuations in the mind.  It's OK to have thoughts, just notice that they exist, and bring your attention back to the meditation.
2. Find a quiet, comfortable space.  Close the door, and silence your phone.  Distractions will make the meditation a lot more difficult.
3. Sit tall.  You may be comfortable on the floor, a cushion, or a chair.  Take the position that works for you, but don't slump.
4. Find your focus.  You may use a mantra, your breath, or something you're gazing at.  When you feel your mind beginning to wander, begin again by finding your focus.  
5. Set a timer.  You may start slowly with 5-10 minutes.  Notice how you feel before and after the meditation.  You'll be comfortable with longer meditations as your practice progresses.
6. Try a guided meditation.  There are various apps, you tube videos, and meditation classes available online.  Although I prefer to sit quietly on my own, they can be a great place to start.
7. Aim for a consistent practice.  A regular short practice may produce better results than a long, sporadic one.

A midday meditation break will elevate your mood, reduce stress, and reset your mind for the rest of your day.  I urge you to try it daily for 2-4 weeks and begin to notice the benefits.

Namaste - Beth

Practice Monotasking

Much of our culture celebrates multitasking.  In today's world, you can drive a car while listening to a book or talking on the phone to someone far away.  On the computer, I often have several tabs open, a sign of my frantic mind.  I may be (during the exact same session) searching for a heart opening mantra, shopping for last minute Christmas gifts,  and writiing a blog, while my washing machine does my laundry and my dishwasher does the dishes.  This probably sounds familiar to quite a few of us.  

That is why our practice is so important.  Plan some time to monotask every day.  Monotasking, or beinging attentive in the current moment can relieve stress, which is great for your nervous system.  You may even consider keeping a short journal about your experiences.  Please leave your devices behind - it will be OK!  Whatever you do, make it a REGULAR practice.  Here are a few ideas to get you started.

1. Take a walk or jog outdoors.  Notice the weather, the smells, the sights, and your feelings.
2. Start a meditation practice.  It is highly beneficial.  My 12 year old son started by practicing 10 minute guided meditations on YouTube, but really all you need is a seat and your breath.  Here is a brief video (less than 2 minutes) to get you started.   
3. More Yoga.  Even a 5-10 minute practice can change your mood.  I enjoy backbends and inversions for energy, balancing poses for focus, and seated poses for their calming nature.
4. Prayer or chanting a mantra.  If you have a practice of prayer that benefits you, keep it up.  If you are interested in exploring chanting a mantra, it can be a very healing practice.
5. Read something that makes you feel uplifted.  This may be a spiritual book, such as the Bible or the Bhagavad Gita, poetry, or philosophy.     
6. Write something.  This blog has been a practice of heart opening for me.  You can write something for others to read, or you may choose to keep a private journal.  
7. Play or listen to music.  I know many people who find that music plays a huge part in their lives, and impacts their personal well being.  If you are one of these people, stop and enjoy the music!

After you finish your practice, notice how you feel.  Allow yourself to take the time to have this feeling every day.  It is always available to you, and you won't regret taking the time to improve your mindset.  Whatever practice you choose, keep it up!

Namaste - Beth