Saturday Share – World Meditation Day, Munch Style — thesecretblind

Some have suggested that Munch the Dogi has yoga and meditation down to a fine art. If you celebrated World Mediation Day on 21st May with some Zen and blissed out way of being by meditating, you will appreciate Munch’s take on his favourite past time. If you are new to meditation, Munch has kindly […]

via World Meditation Day, Munch Style — thesecretblind

Oh my goodness I love this so much. Many of you know I like to write about meditation and yoga. Here’s a fresh and original take on the theme. Hope you enjoy. Happy Memorial Day weekend!

cristy@meximinnesotana.com

Belly breathing

The other morning I opted for a home yoga practice using the audio from a Yoga Teacher Training class that had been recorded for our use.

calvin the sandbag.jpg
Let me help you. I can be your sandbag.

The first practice called for a small sandbag to lay across our belly as we lay on our mat, to provide some sensory input to feel our diaphragmatic breath. I had no sandbag at home, so I used a small pillow to simulate at least the shape of a sandbag on my abdomen.

As I was considering whether I should place an order for such a thing, my big sandbag of a cat (Calvin) came up and draped himself across my belly, negating the need for that.

It’s hard to know why my cats find me so appealing when I practice yoga. I often think they like it when I am on the floor, practicing poses that get me closer to them. They also seem to understand that, after I practice yoga, my body seems to emit blissful energy and calm.

Calvin face.jpg

I realize that is probably fairly anthropomorphic for me to interpret their behavior in that way. There is something about those long inhales and exhales, those full belly breaths that get me into a state of ease. So many of us get used to breath-holding in our daily lives, bracing against stress, or simply holding ourselves in with uncomfortable clothing, belts, braces or even neckties.

What if we learned to embrace that full belly breath and to stop “sucking it in”? Our bellies are made to expand during the inhale. When we only allow for chest breathing, we end up with tightness and muscle tension in our shoulders and our neck. Shallowness in our breath can result in confused and disoriented states of mind.

It took me not very long on a therapeutic spinal strip to realize there was a lot of chronically held tension held in my back and shoulders. Indeed I have to consciously bring my shoulders down when I notice the slight scrunch that seems to happen subtly or when I am at a keyboard, mentally focused and working.

Calvin bored now.jpg
When are you gonna be done, Mom?

I am dismantling some of these patterns, and actively reminding myself in meditation and yoga to breathe fully. At the same I am learning to notice and slow down at more points throughout my day when I find my thoughts racing (and then usually notice the breath has followed). Then I consciously take in a few long inhales and exhales, bring myself back to the present and realize that my mind was caught up in a story about the future, or perhaps a regret about the past.

So simple, and yet so radical. Thank you, Calvin, for helping me sense and feel that breath deep into the belly. I know you do not struggle with this, and I appreciate re-learning this skill that we all master as infants and then forget.

cristy@meximinnesotana.com

 

 

 

Food for Thought: Unlocking Self-Compassion — Julie de Rohan

What’s in the way of a more compassionate relationship with ourselves?

via Food for Thought: Unlocking Self-Compassion — Julie de Rohan

Hi Friends,

One of my favorite bloggers writes about a topic near and dear to my heart. Read up and give Julie some love, won’t you?

Cheers & happy Mother’s Day weekend (for those in the U.S.),

Cristy

51 percent

From a young age I have been encouraged to strive for excellence. My parents did not exert much pressure, mind you. But I think the fact that they were teachers probably drove my expectations about academic achievement. I thought that “winning” was doing well in school, and since learning came fairly easily to me, I aspired to this type of achievement.

Looking back, I remember taking on a heavy course schedule, especially in middle and high school, when we could select our electives. I also participated in many school activities, band, forensics (what they called public speaking) and various other extras I was encouraged to add because I was deemed “gifted” due to test scores.

At the same time, some teachers in middle school in particular thought that I was not working up to my potential. I distinctly remember my 6th grade reading teacher explaining this to my parents at conferences. We had page number requirements for books we had to read and I remember that 1500 per quarter was considered grade A level (1200 = B, 900 = C). My reading list typically listed 4000-5000 pages for each quarter, or about 300% of A level.

I was (and am) a voracious reader, but not as excited then about writing reports or summaries of what I had read. Of course, I did not always remember a lot of what I had read (and I now know variable attention was a factor). At the speed I was going, I just wanted to cover as much ground as possible. Even today, I typically get through books quickly. But now I tend to read them more closely a second time if they have a larger impact on me. This habit worked well in college for getting through vast amounts of material, and then selecting what needed to be studied rather than simply read.

Fifty one percent

At work, it has been my habit in my career to attempt to give 110%, to go above and beyond what is needed. I realize this was a cultural norm for the company I recently worked for, which had in its mission statement the words “striving without reserve” for the greatest possible reliability and quality. While I appreciate the intent, the “without reserve” part always bothered me.

For many years, my personal “reserves” ran low constantly. By giving so much to my work so consistently, I short-changed close relationships, friendships, and even my own health at times. I received promotions and advancement, but at what cost? Since I experience variable attention, I often arrived early or stayed late so I could work while it was quiet and there were less interruptions.

Ironically enough, in my final year I realized that cutting back on work hours generally, and giving less (more like 90% rather than 110%) made me much more effective in the hours I actually worked. When I use the tools of more sleep, meditation, better mental and emotional management, and good quality food and exercise, and more time away from work to rest and play, I make better decisions.

In yoga teacher training, we are learning about the concept of non-striving, about giving 51% in our practice, the just right stimulus for growth, rather than 110%. As someone who has taken a break from the full time work world for 9 months, I likely embrace the concept more readily than many. It chafes against our cultural conditioning. And that can be a good and necessary thing.

In a world that often tells us we are “never enough” we need to re-think what is essential, and what is extraneous. Not all days or phases of our lives are identical, of course, and we may need to adjust accordingly. But sometimes giving 51% and keeping some energy for ourselves is appropriate and what gives us resilience for the longer term.

cristy@meximinnesotana.com