Tags: Add new tag, libre
today i give thanks for all the support i receive in this world. My Mom has been to visit and i am thankful for our time together.
as i begin to see my own harvest i am willing and eager to manifest my dreams, to be all that i can be.
yoga routines help me heal any lingering wounds and now with my new business venture I happy to have a focus to bring ‘tea moments’ to all who enjoy loose leaf tea.
these two paths of business and yoga are the intersection of nirvana for me and i am grateful for the opportunity to serve this cosmos is some productive fashion.
having been just involved in Yoga Month festival in Vancovuer I am so pleased to move forward with these two passions. Already my first yoga studio/tea room is involved and now am connected wtih the Yoga Alliance of BC.
Thanks be to the universe for providing so abundantly.
note to self: meditate and do yoga daily to remember the abundance
I believe i have come to the end of my obsession with relaxation – life is becoming full and it seems i now need to integrate relaxation into my being.
Maybe this is the testing phase – thinking i have got something pretty well accomplished yet the reality that it is integrated is yet to come.
I am in the midst of starting a new business, taking courses, and teaching yoga. Also a friend and I have committed to losing a few pounds and getting fit. We have objectives, goals and baseline measures for the body and the weight. Look forward to my ‘last’ chance at a great body in the latter half of my 40′s before the unrelenting aging process causes me grief.
How to be relaxed in the flow of life as it happens – the next phase.
The centre of me is in the relaxed part – ahhhh to remember and reconnect often.
For now i am finding more fun with uploading pictures and a new ‘header’.
Maybe now it all gets ‘real’. Thanks goodness for the ‘categories’ about which i blog – great reminders.
I 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.
We know that we sleep much better and can fall asleep faster if we are already relaxed. If for example the day has been stressful, the evening upsetting, or heavy decisions are required in the near future it is very difficult to relax. Of course there are many reasons why we are not relaxed – too many to mention – and of course we create so much of our own stress we can also provide the antidote for it!
Sleep is key for renewal and so how to drop the stress so you can sleep?
Here are a few poses that are known to be relaxing.
#1. Stand with feet hip width apart, bend over from the hips with a flat back,
- allow your arms to dangle forward – if your hands touch the floor bend your elbows and support them with your opposite hands,
- allow your knees to bend slightly if there is too much pressure on your lower back providing ease through your lower back
- allow your neck to loosen and drop your head forward let it dangle from your neck and shoulders
- stay here for 5 slow breaths, expanding your torso with the in breath and sigh through the exhale – the deeper the breath and sigh the more tension that is released
- SLOWLY come up by gently rolling up and straightening the spine, bit by bit, once your head is upright roll the shoulders up and back to settle them down onto your back.
#2. Sit of the floor with legs out in front, place a pillow, blanket or block under your buttocks so your pelvis is upright and tilted forward slightly not curved or collapsed.
- bend your knees a little and place the soles of your feet together out in front of you
- sit up straight and breathe in so your spine elongates towards the ceiling, keep your shoulders down and neck relaxed
- on the exhale bend forward with your straight spine then allow your forehead to come towards the floor rounding your spine and letting your hands drop naturally onto your shins
- stay here for 5 breaths, with each exhale feel your torso droppping slightly lower and becoming more relaxed
#3. Lie flat on the floor on your back (or in your bed before going to sleep), legs apart comfortably with feet dropping outwards, arms away from the body with palms up and back shoulder blades laying flat. To ensure your neck is not ‘scrunched’ use one hand to gently pull the your hair on the crown of your head (the very top) straight away from your body (probabaly your chin will come down slightly). Notice your breathing and follow your breath in, the belly rising, allow an exhale the belly falling – repeat 5 times.
- slowly scan your body for stressed or strained areas and focus the inhale of your breath onto that body part, imagine a warming lamp shining on the area as you fill it with breath.
- if you have several body areas in need of attention start from your feet and choose those areas that you think need your healing breath and warmth the most.
- stay focused on your breath and its journey into the body part that is needing attention – this is the most important aspect – keeping your attention solely on the breath and its journey
- with every exhale intend to release tension and gray musty toxins
- most chronic daily pain is an energy flow that is blocked – it needs breath, warmth and attention to releasing, also gently stretching the area after a few warming breaths with loud sighs on the exhale is very helpful – these sighs are very effective to move and release stock energy
Try these several nights in a row – your body will know that it is time to relax and start the unwinding process.
Does this work for you? Are the directions clear and easy to follow?
learning how to relax should not be work:)
Good night and sweet dreams
Build great health – yoga in the evening!
Relaxation is key to a good sleep and a good sleep is key to nourishing the body and mind overnight for a fresh start in the morning. Yoga in the evening is great:)
Tonight I taught my second yoga class and i was happy it was well received. Although i don’t get the physical work through I do benefit greatly as i must settle and breath along with the class. Some people don’t breath very consciously so i lead them with rather loud inhales and sighs on the exhale. This breathing is the key to relaxing me and refreshing me. I am amazed at the shift in my energy to a settled and grounded state when i engage in the breath work that underlies yoga. It is not just the postures that relax me its the breathing - interspersed with direction which I give on postures.
This is a revelation for me – its the breathing in addition to the postures!
More focus on breathing deeply throughout the day is what I need to help me to maintain this relaxed, open yet alert state. I also dont’ seem to need my frequent sweet evening snack either – something in me becomes so balanced with this breath work and relaxation.
I must leave this laptop early enough to fit in more breathing and legs up the wall (see yesterday)
More online yoga – classes you can do at home with great instructors and a beautiful view
Also relaxing yoga before bedtime helps with a sound sleep – try both legs straight up a wall, lying on your back with your ‘cheeks’ against the wall. Spread your arms comfortably out to either side and focus on your breath – just the rise and fall of the belly – after a few minutes try spreading your legs out, on the wall, into a ‘v’ shape. Breath slowly and follow your breath all the way down to your pelvis, allowing a natural exhale to follow.
This and other bedtime yoga routines with breath are working for me to get a sound sleep.