Om Yoga Show | Workshop 'Mindfulness ABC - Simple Steps for Busy People with Louise Palmer'

Day 1 Workshop 1 | Mindfulness
 
Mindfulness ABC Simple Steps for Busy People with Louise Palmer, Founder of Camyoga

 breathe > notice > be

This was the perfect way to start the day. Louise Palmer had a life of various roles with Yoga in the background and then as she grew Yoga took over becoming her main focus. She founded Camyoga and works with Transformational Breathing, Yoga Barre and  Mindfulness.

Mindfulness is born from Buddhist tradition, it is the art of being present, accepting, none judgment and none attachment. John Kabbatt Zinn is referenced as the person who transformed this Buddhist practice into understandable digestible chunks for all to ingest in our modern world. Louise explained how we get stuck in a groove in our life and the longer we continue in that groove the further we become entrenched, we need intervention we need mindfulness to help us get out, we need to; 

stop > observe > proceed 

Otherwise we simply dig ourselves deeper and deeper into that very same groove. Just think about your daily routine, how blinkered are you when you are in this invisible daily groove? For example do you remember washing your face, were you actually present when you ate your breakfast, where was your mind when you were getting dressed, do you think you noticed your journey to work and how much of your day do you consciously experience? Do you often have knee jerk reactions taking everything personally? Mindful intervention can help you learn to pause before responding hastily and therefore you respond from a much calmer place and with interest to what has been said. Consider this situation; if someone says something to you about you that you don't like, rather than offering a knee jerk reaction, don't take it personally but pause and react calmly wondering why they have said that to you. We as a species project ourselves onto others, so what people are saying about you is actually about themselves and it works both ways of course so for example next time you give someone some advice, just notice that the advice you are giving is actually for yourself! Mind blowing isn't it, really makes you consider a new perspective.

Louise went on to highlight how we should set an intention each day, be it for short or long term achievement, it could be something we need to achieve or a behavior we wish to convey for example; today I will be kind in all my actions, I will listen to my bodies needs, I will forgive etc. This intention brings focus and can help reduce our 'should' lists that breed guilt within us and resentment of others. We were reminded that we live in a society where doing right brings praise, we forget it is absolutely fine to make mistakes yet interestingly the most common thread between highly successful people is that they openly admit they don't know everything and are not afraid to make mistakes, we do after all learn from our mistakes.

"You lose if you argue with reality, only 100% of the time"
(Byron Katie)

Being mindful means you are living in the moment, not judging but experiencing the present moment. When we become judgmental we raise our emotions and expectations we enter into 'fight or flight', this is a primal state from our caveman days designed to protect us when feeling threatened/frightened, it gets us ready to flee, our resources become limited, our digestion shuts down and our adrenalin kicks into action as we prepare to defend ourselves or escape. This primal response is proven to be calmed by bringing your attention to your breath. When you are in a stressful situation or indeed know you are going to be entering one remember to breathe...its your saving grace, it is always with you from the moment you are born, it always brings you back to your true self, to calmness. 

The really brilliant thing is that it takes seconds to breath and you can spare a few seconds or even minutes every single day. If you have been breathing shallow for some time taking full breaths can make you a little light headed, do not worry this is normal as your oxygen intake increases and the feeling will soon pass.

Breathing Techniques 
These can be practiced sitting upright, lying or standing. It can help to guide your breath if you rest one hand below your naval and think about breathing in from your tail bone all the way up to your collar bones. Gently letting the breath go as you exhale. Your mind focuses on following the breath and counting the duration of each stage of the breath.
1 Breath Count
Inhale from tailbone upwards for 4 seconds > retain 4 seconds > exhale 4 seconds >  breath 4 second

4 Breaths Counts
Inhale from tailbone upwards for 4 seconds > retain 4 seconds > exhale 4 seconds >  breath 4 seconds
Repeat 4 times

Intervention Toolkit
To get you out of your groove and prevent being triggered into reaction

• single present focus; 1 thing at a time
• pure perception; none judgmental
• beginners mind; treat even repetitive things as if they are brand new
• mindful breath; imagine breathing from your tailbone upwards
• anchor your body in the present; ground through your feet/body with the ground/floor
• following your breath; counting silently as you follow your breath cycle

It's easy to find opportunities and reminders to apply mindful breathing in every day situations

• 1 breath
  When the phone rings, when the traffic lights are on red, before texting, before driving, before a meeting
  
• 4 Breaths
  When the alarm goes off and you hit snooze, before eating, before sleeping

Further info;
Camyoga runs a ‘gold standard’ 8 week Mindfulness course, as developed by Jon Kabat-Zinn. It has been described as life-transforming by those who undertake it.
http://www.camyoga.co.uk/
https://www.facebook.com/Camyoga
https://twitter.com/CamYogaStudio
https://www.youtube.com/user/CamyogaStudio

John Kabat-Zinn
Professor and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine. Developer of Mindfulness Based Stress Reduction. Creator of Guided Mindfulness Meditation Practices
http://www.mindfullivingprograms.com/whatMBSR.php
http://www.mindfulnesscds.com/ 
https://twitter.com/JonKabatZinn 
https://www.youtube.com/channel/UCiXin0FNEmFAcl_QEfrPBkA

Byron Katie
Author and speaker who encourages self inquiry through a system she calls 'The Work'.
http://www.thework.com/index.php
http://www.byronkatie.com/
https://twitter.com/ByronKatie
https://www.youtube.com/user/TheWorkofBK

Chad-Meng Tan
Author of 'Search Inside Yourself' a book which offers you a whistle stop tour of Mindfulness.
http://www.chademeng.com/meng_bio.html
http://www.amazon.co.uk/Search-Inside-Yourself-Concentration-Self-Control/dp/0007467168/ref=sr_1_2?ie=UTF8&qid=1399978369&sr=8-2&keywords=book+search+inside+yourself+chade-meng+tan

Om Yoga Show | Workshop 'Lessen the Hold of Anxiety with Yoga Therapist Lisa Kaley-Isley'

Day 1 Workshop 2 |  Anxiety

Lessen the Hold of Anxiety with Yoga Therapist Lisa Kaley-Isley, Life Tree Yoga

This workshop focused on reducing our SAD's;

• Stress
• Anxiety
• Depression

Lisa talked about being mindful in your Yoga practice, tuning in and noticing what type of Yoga is right for you and when it is right for you. All to often we compete in this world, Lisa encourages a change of approach, being kind to yourself through your Yoga practice. This practice of mindful movement will help to be kind to your self, to practice gently and reduce your SADs.

We all know breath is important, it's what keeps us alive. But consider this, just how alive are we when we are suffering any one or all of the SADs? Short shallow breathing is present and this is feeding the SADs. Take a moment, take a few seconds right now and just breathe; breathe slowly and smoothly with both your inhalation and exhalation. Feel yourself begin to relax...

We all think we haven't got time to breathe properly but it takes seconds and It has been proven that consciously breathing boosts your immune system whilst improving your digestion and physiology.

Lisa guides us to find peace within whilst practicing mindful Yoga. Lisa also teaches us that whatever we are thinking has the same physiological effect within us as if we were actually doing whatever that thought is. The same chemical reaction takes place, for example if you think about one of your favourite things to eat your mouth starts watering, equally if you think you are in danger your body reacts as though it is - it tenses and tightens, your fight or flight reflex has been activated, your sympathetic nervous system has sprung into action. Women especially in this instance can tend to freeze, it's time to activate the parasympathetic nervous system and focus on breathing to introduce a sense of calm again.

Lisa takes you through a sequence of Asana's that move every part of your body reminding you to listen to your body and treat it gently in your practice. You are encouraged to begin the workshop with a breath count of 4 and aim to lengthen this count through this practice as you open your body to create more space and calm yourself to breathe fully. You will feel lighter and calmer leaving this session than when you entered.

The Bhagavad Gita was referred too and as with the meaning found in the book we were encouraged to 'stand up' for ourselves and for what is right in life. Navarati was also referenced.

Navarati  
Is an Indian festival celebrated over 9 nights and devoted to the Divine Mother. This festival celebrates the triumph of good over evil and encourages the removal of all negatives, to purify the mind and cultivate positivity from within. 

Lisa then reads a poem to the group which ends with these significant words of comfort;

"Never be afraid...I've always got your back"

We are then given a healing mantra which is said to grow in strength each time it is shared, so please pass this on...

From the Devi Mahatymyam 
Sarva Swarupe Sarveshe Sarva Shakti Samanvite
Bhaye Bhyastra Himo Devi Durge Devi 
Namostute

Translation
O Divine Mother, everyone and everything is your manifestation. 
All forces, physical and spiritual are under your command. 
I pray thee: may everyone in the world be free from fear.

(Can be listened to at approx 02:18 > 02:39 here https://www.youtube.com/watch?v=CvF8BJ4kcws )

(Can also be listened to here at approx 02:00 > 02:10 here https://www.youtube.com/watch?v=8Y57Qjvb9aQ

Further Information; 
http://www.lifetreeyoga.co.uk/home.html
https://www.facebook.com/pages/Life-Tree-Yoga/1404207089853666 

http://www.thelifecentre.com/teachers/lisa-kaley-isley
http://www.yogacampus.com/meet/lisa-kaley-isley/
 
http://www.bhagavad-gita.org/ 
http://www.bhagavad-gita.org/index-english.html 
 

Keeping the Balance

Bring balance into your life by bringing it into your yoga practice...

Image (c) S-C Peace; Peace Yoga. Natarajasana, Miyajima Torii sunset.

 

"Yoga is the study of balance and balance is the aim of all living creatures" 
Rolf Gates…

Balances calm your mind and bring you into the present;
What's your favourite balance pose? Is it one of these;

Dancer/Natarajasana
Tree/Vrkasana
Eagle/Garudasana
Crow/Bakasana

Or something else? 

The key to all balances is to to exist in the moment, focus your gaze softly on a point, feel grounded - rooted to the floor, centered, keep focusing on your point and your breath as you gently release one foot moving into your selected balance. As you arrive into your balance simply enjoy the moment... be present... be calm.

Practicing balances regularly brings peace to your mind and harmony into your life as you learn to pause amidst all the pressures; developing mindfulness.

Overcoming Trauma Through Yoga

Have you heard of muscle memory? 

Well trauma retained in the body goes deeper than that.

Image Copywrite S-C Peace - S-C Peace - Miyajima Island Japan

Studies have shown that Yoga can help trauma survivors to reconnect with there body and release the trauma memory held within.

In the aim of healing the recent trauma my body has suffered and after researching Yoga as Trauma therapy - I've just written a 21 pose Yoga for Trauma session plan - here goes! Time to roll out the mat...

If any Yogi's reading this have suffered trauma perhaps you would be interested in trying this session out? Inbox me for more details. If you are local even better!

For further information try reading this insightful book;
"Overcoming Trauma Through Yoga" Authors; David Emerson & Elizabeth Hopper

IT'S ALL IN THE BREATH

The breath is free and it's the key to reducing stress
Treat yourself to 5-10 minutes proper breathing every day
& reap the benefits!

 

 It's not just about remembering to breathe, it's about breathing properly. Yoga breathing has been proven to positively effect your emotions calming your stressed out body and mind.

During times of stress our cortisol levels raise, we switch on to 'fight or flight' mode. Energy is directed away form our mind to our major muscles ready to 'fight or take flight', making problem solving very difficult creating even more stress. You may or indeed you may not know that Cortisol actually kills brain cells, but you will be pleased to know there is a simple treatment and what's more it's free! The way to lower stress reducing the levels of cortisol in your body is to BREATHE, to really breathe. Set aside 5 - 10 minutes for yourself everyday and follow these simple instructions;

• Sit or lie comfortably

• Close your eyes

• Keep the spine long

• Focus on breathing

• Watch your breath with your minds eye as it enters and leaves your body

• Breathe deeply into the belly, expand the belly and breathe all the way up to the shoulders

• Breathe out letting the chest fall and then gently bring the belly back towards the spine

• Release the belly and repeat (breathe deeply into the belly, etc...
  
• Notice how much calmer you have become.
  
  This breathing will bring clarity to your mind, lower your stress levels reduce the levels of Cortisol and increase the levels of Prolactin. Prolactin improves your ability to learn encouraging Beta brainwaves. Your alertness is improved bringing clarity to think.
  
  This careful attention to breathing has also been scientifically proven to relieve anxiety, lower cholesterol, reduce symptoms of depression, improve your immune system and general well being. Practicing for 5-10 minutes a day and during times of stress can bring big changes for you and your ability to cope in stressful situations.
  
  One point I would like to add is if you have been breathing badly for some time you can experience a feeling of being light headed as a result of taking control of your breath, DO NOT worry this is simply because you are receiving more oxygen than you are used to and the feeling will pass.
  
  For further info watch this somewhat cheesy yet informative video;
  http://www.youtube.com/watch?v=F4S_4jX0ERA&feature=youtu.be
  Courtesy of Sudarshan Kriya Yoga