Bedtime and Yoga
December 12, 2007 at 5:35 pm | Posted in breathing, daily practices, relaxation, sleep better, taking care, Uncategorized | 2 CommentsGetting a good night’s sleep at this time of year can be a challenge – so many ‘to do’s’ and so little time. We gear ourselves up with expectations and invariably our mind is way too busy trying to be one step ahead to get it all done.
This leaves the question – how to relax and go to sleep.
Yoga at bedtime – try it out. There are many types of yoga and kinds of postures. Those that help bedtime relaxation are not meant to get your energy going. They are meant to allow your parasympathetic nervous system to activate. We are often full of andrenylin throughout the day so being in touch with our ‘calming nervous system’ is not easy nor engaged without some attention.
I’ll be posting some pictures of the postures I will describe but in the meantime I recommend the folllowing postures with attention at all times resting on your breath (if thoughts enter your mind, acknowledge them and let them go). This routine can be done when you are all ready to go to bed.
1. legs up the wall – - lie on your back so that your buttocks touch the wall and your legs are resting up the wall – straight up or knees bent out with soles of feet touching (creates a diamond shape), arms are relaxed at your sides, palms up. try 10 breaths or more – slowly in and out – belly rise, belly fall:)
2. knees to chest – still at the wall – bring your knees to our chest and hold onto shins or wrap arms around them – lighting holding – in breath allow expansionof the chest, out breath pull inwith the arms – try 10 breaths here.
3. forward fold – get into bed sitting up with legs open in a ‘v’ and pillows in front of you between your legs. Allow your torso to drape over the pillows leaving your face clear to breathe. Give your attention to on your breath and breathe into the back of your lungs (i.e. your back) – exhale very slowly and completely. Breathing 10 times.
4. lie down on your back – head on low rise pillow, arms away from your body with palms up – connect with your breath and breath into your belly feeling it go up,and then down on the exhale, feel each body part sinking into the bed and being supported by the mattress
5. do not move and repeat quietly to yourself – “My body is relaxed and comfortable, I am resting and peaceful”
Shhhhhh…good night.
Try it for several nights in a row. The more similar the routine of going to bed is – activities and timing – the more your body will know it is time to go to sleep.
Sweet dreams:)
Morning meditation
December 3, 2007 at 11:12 pm | Posted in breathing, daily practices, health, meditation | 1 CommentI have been wanting to get a new morning routine. For the last 2 weeks i have meditated in the morning for 10 to 20 minutes. Upon waking I get up and make it to the bathroom and then get back into bed and sit on top of a couple of pillows. I focus on my straight spine and lengthening it with every breath. Then i just relax and observe my breath – where it goes, where it meets resistance. My point of focus then progresses to mid brow where i connect with the blackness of the big bang- I lose myself and my boundaries and meld into the infinite.
I am not sure what this does for me yet – no overt response i can name – i will keep going though as something in me believes it is supporting my inner calm to exist – being a fiery person steady is a a good antidote to the daily ups and downs. Also as i become more acclimatised to my own fragility this less abrupt arrival in the world ver morning reminds me i can enhance the gentleness i perceive in the world.
So for now i continue and will update changes i notice.
Free Relaxation downloads – Free
July 29, 2007 at 6:10 pm | Posted in breathing, daily practices, free, meditation, relaxation | Leave a commentHere is a link to free audio relaxation downloads.
Morning routine – yoga and relaxation
July 24, 2007 at 12:40 pm | Posted in aging, book referral, breathing, daily practices, meditation, relaxation, taking care, yoga | 3 CommentsI have recently read the book ” A Spiritual Response to Stress”. As we all know stress is an everyday feature of life. In addition to being aware how we create our stress we can prepare ourselves to start the day from a solid and grounded place so we can respond to ‘stressors’ with less energy.
This book talks about practicing a regular morning routine. This helps me to connect with myself and know my inner place of relaxation before the day gets going. The routine can be a combination of some yoga and/or stretching follwed by a brief quiet time. The author suggests that he really wishes he had discovered this routine much earlier in life. In the few days since i have started I get a felt sense of starting the day from a very different place. he suggests that the routine effects cumulate over time as the body and mind know that this is the way the day is going to start.
My routine starts before i get out of bed -
1. I pull up one knee at a time and hold it close to my chest ( or as close as it goes;). I take 3 breaths while holding each knee. The breath is not one of effort it is one of awareness – so focus on the breath just gently coming and out. With each exhale the knee can drop a little closer to the chest. I then hold both knees and slowly rock side to side still focusing on my gentle breath for five breaths.
2. Then slowly, rolling all the way to one side I rest and then gently bring my feet and legs over the side of the bed and raise my self to an upright position with the top arm helping to push me up slowly. With feet on the floor I place one hand on the opposite knee and slowly look around to that side of me ( a gentle twist). I hold this gentle twist for 3 breaths on each side.
3. Then i push myself up to standing. With arms overhead I reach for the ceiling on an inbreath and stretch fully upwards. Then raise one hand over head and reach towards the ceiling to stretch out each side. Hold this position for 3 breaths on each side allowng each exhale to open that stretched side a little further.
4. Slowly with feet hipwidth apart, a flat back and abdominals engaged i bend forward holding onto either elbow. Let the head drop naturally – stay in this positon for 5 breaths ( forward bends are very relaxing). With each exhale allow your front body to come closer to your thighs. Slowly come back up with abdominals engaged to protect your lower back.
5. Standing upright raise your shoulders to your ears on the in breath and let them down with a heavy sigh on the exhale. Repeat 5 times. Slowly roll your shoulders forwards then backwards 3 times – feel the shoulder muscles relax and the shoulder blades rest comfortably down the the back.
6. With hands on the waist slowly rotate the hips in a circle – one way then the other 5 times. With toes on the floor and heel lifted rotate the ankle of each foot slowly 5 times, one way then the other. Focus on your breath that probably will get deeper the further into the routine you progress.
7. Stand still with arms draped by your sides and palms out and focus on your breath and scan your body for tensions. Breath into that area and consciously suggest relaxation to the tension. This can be for 10 to 15 breaths.
8. Thank your body for its ability to allow you out of bed and the movement it has provided.
9. Now it is time for a short meditation – sit comfortably, relax your facial muscles, unfocus the eyes and allow them drop nto the back of you head (imagination is a great tool for relaxation).Focus only on your breath for a few minutes – hopefully 5 and maybe 10 or fifteen. If thoughts enter allow them to leave.
10. When you are naturally complete with the process wiggle your fingers and toes stretch your arms overhead. Greet the day with appreciation for another opportunity to be here.
This routine can take 20 to30 minutes to complete and any gentle moves can be incorporated depending on how your body is feeling – listen intently to your body and appreciate the opportunity to move into the day feeling grounded and relaxed.
Any day is good to practice, everyday and your body will love the routine and attention.
Good morning:)
Relaxing for sleep
July 12, 2007 at 9:17 pm | Posted in breathing, daily practices, relaxation, sleep better | Leave a commentThis week I’ve been at school and it has required me to ‘couch surf’ at friends houses. Now I am very appreciative for a bed instead of a couch yet being away from home has its own challenges for sleeping. As well I started the week fatigued as I was awake too early on Monday morning as I had to catch a 6am ferry to start the week.
So my strategy to fall asleep – stay with my pattern as at home camomile tea about 9pm and slower speaking and less invigorating topics. Then go to bed at a reasonable time as school starts at 8 am.
Once i went to bed i focused on breath – really focused – in and out – belly rise, belly fall. After a while i focused on my body parts from the toes upwards and sent my energy to relax and let go of each one – the toes, the balls of the feet, the arches, the ankles - detailing many parts sequentially in a slow rhythem that was attuned to my rate of slow breathing.
Remember your internal organs, and your heart, collarbone and throat. Finally relax the face – the cheeks, mouth, chin, jaw, tongue, nose and eyes, brows and forehead.
Just writing this i am getting relaxed – good thing as i am at home (to teach a yoga class tonight) and will be taking the 6 am ferry for another day at school.
Sweet dreams
Listening to Relax
June 11, 2007 at 3:44 pm | Posted in breathing, daily practices, relaxation, Uncategorized | Leave a commentRecently I have enjoyed some CD’s from the library. A couple on meditation and another two were books. My favourite was about being the moment. Interestingly the concept is developed void of a spiritual context. As is later explained there invariably is misinterpretations of ‘spirituality’ and he believes in the practice for its own sake.
Being in the moment is helped with mindfulness and Cabot Zinns book, “Wherever you go , there you are.”
I listened to this on my iPod. Commuting to the ‘city’ is a great time to listen to the borrowed the CD from the library.
Reading is great and then there is the work of just doing it – putting it into practice in my life. mmmmmmm…………………….
Relax – connection
June 11, 2007 at 3:43 pm | Posted in breathing, daily practices, exercise, meditation, Uncategorized | Leave a commentTouching base after I last wrote I have remembered to check in with myself before getting out of bed – once. And i have practiced the excercise during the day – i am really helpde by stopping and doing this connecting with myself. Several times i was not really aware of how i was and connecting took a few minutes.
The result of this excercise was surprisingly consistent. Perhaps i became the observer of the moment. I do know i that i invariably took a breath and settled inside my self.
This to me is more relaxed – when i settle into my true self.
Relaxation and Memory
June 7, 2007 at 11:01 am | Posted in breathing, daily practices, meditation, personal growth, relaxation | Leave a commentThrough my own experience I believe that the more relaxed state I maintain the better my memory.
Yesterday I emphasized the more relaxed state I maintain the more I am in touch with myself. This morning I proved it.
This morning I was involved in the priorities of others and forgot my own schedule. It seems that I didn’t take the time to connect with myself and my own priorities and thus missed an appointment where others were relying on me to show up.
Tomorrow will be different.
I now commit to a morning wake-up routine – consciously breathe deeply for a few breaths THEN connect with my physical body ( how does my body feel through a brief scan), my emotional body (go inside and reflect for a few minutes), my intellectual body ( how is my mind, my mental capacities, and my motivation to pursue intellectual tasks) and finally connect with my spiritual body (my inner compass and guide).
Through actively connecting with my being I will be more connected to my authentic self and thus settled into my own space begin the day. Through this connection I will signal to my ‘being’ there is no reason to suspect that I will forget myself (hopefully eliminating unconscious stress) and my personal priorities – then I can go on and consider what I can do for others relative to my own priorities. This routine is intended to promote inner clarity and stability.
I believe this practice will allow my whole to relax at the beginning of the day and know that my own needs will be well taken care of as a first step in the day. This will take less than 5 minutes before I get out of bed.
I will report back as to the value of this daily routine to first connect to myself before I am caught up in others agendas.
Relax with VodPod Beauty
June 5, 2007 at 10:15 pm | Posted in breathing, daily practices, health, relaxation | Leave a commentPleased to be able to present a selection of videos that are full of relaxing beautiful images collected from the internet through VodPod.
While viewing and deciding on these videos I enjoyed the images, had a few laughs at others and choose some that would be a marvellous break from the busy and mundane.
Remember to breathe long and slow – belly rise, belly fall:)
Please take a moment to view one that may appeal.
Not to mention I am damn proud of my work here to connect and post in the sidebar:)
Relaxing on the way to Sleep
May 31, 2007 at 5:58 pm | Posted in breathing, daily practices, meditation, sleep better | Leave a commentSometimes when I go to bed I do not have a a sensation of being tired – I just know it is time to go to bed. Often it is from stimulating activity in the evening – like social interaction and visiting.
This not being tired is particularly obvious when I sleep away from home. I live in an area only accessible by ferry and so for later evening outings I must stay “in town”. It is a treat to have some extended time with friends who are so kind as to lend me a bed.
Often however I am to stimulated to sleep right away – so I took my own advice for pre bedtime breathing excercises. This helped me to settle into the sleepier state that was underneath my more stimulated chatting and visiting state.
I laid on my back and focussed on breathing (belly rise, belly fall) in and out for about 3 to 5 breaths.
Then I scanned my body for areas that needed a little extra care – I focussed and realised that my legs were sore from a lot of walking I had done in the day and also my left shoulder and jaw were tight. So one area at a time startng from my feet – so legs then shoulder and jaw. I breathed in and sent the breath to my legs and then envisioned a warm light to sooth my legs – then exhaling I envisioned releasing a grey cloud of tiredness and stress from the muscles. Then onto the same process with my shoulder and then my jaw.
By this time I experienced a sleepiness overtaking my body. I realised with the focused breathing on my jaw that my face was tight so I breathed and slowly released my mouth from any holding and then the same with my cheeks, eyes, eyebrows and forehead.
Then I rolled over and fairly quickly fell asleep – very effective for me.
Give it a try if you are too stimulated when you ‘hit the sack’ – does this work for you?
Do you think this technique would work for you?
Sweet dreams:)
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