 Yesterday, we came to know our world through our senses -- seeing, touching, hearing, smelling, tasting -- and through the knowing faculty of the mind. We did so by eating one raisin mindfully. As I mentioned in the last blog post and in the first edition of our mindfulness meditation practice, there's another important aspect of this meditation: becoming aware of interconnectedness. It can be helpful to think of mindful awareness as a lens. Sometimes we use it in a very focused way, as we just did with the raisin, using all our senses to observe every detail of our experience. And sometimes we widen the lens of mindfulness so that our awareness expands to take in the bigger picture. We nurture both of these aspects of awareness as we practice. In this wider, more spacious view, we become aware of the larger context of being, in which we can see how everything is interconnected. Sometimes called, "looking deeply," this aspect of practice helps us become aware of the multitude of causes and conditions that are a very real part of our experience in this very moment. If you would like to experience this more expansive view, I invite you to follow along with a second set of Raisin Meditation instructions. So, as promised, here is the second mindfulness meditation practice from one of the books we have been working with: Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond, by Nancy Bardacke. For this practice, you will need the following:
Reflections on the Raisin Meditation Was this really a special raisin, or was it the quality of attention we brought to the experience, the face that we were really there for the eating of it, that made the taste so vivid? Eating can be one of life's great joys. How many such moments of sheer delight are you missing every day because you're not really there for a bite of an apple or the taste of a peach? And how many other moments are you not fully experiencing, like the smell of the morning air as you step outside or the delicate shape of the flower in your neighbor's garden that bloomed overnight? And how many joyful moments of your pregnancy (or this moment of social isolation/solitude) are you missing because you are so busy rushing from one thing to the next? Regardless of the physical discomforts of pregnancy -- the nausea, the backaches, the shortness of breath -- and all the uncertainties and worries you may be carrying about the future (even if you aren't pregnant), if you take a moment to really see, you will find that in this very moment you are a living, breathing miracle, with a new human being growing inside of you! And if you are missing this miracle, how many more such moments will you miss during the process of childbirth and parenting? Perhaps taking a moment to stop and ask, "Where does the joy of living exist anyway?," you may find that it exists in the sweet taste of an orange, the sudden smile that lights up your baby's face, the warmth of a hug from your partner or a friend, or the sweet smell of your baby's skin. When we practice mindfulness we become more awake and alive in the present moment, for ourselves and for our children. In many ways, the heart of parenting is about being fully present with our children. One way we can learn how to do this is by learning how to be fully present for and connected to ourselves in our own lives right now. Coming Up...
Works Cited:
Bardacke, Nancy. Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond. HarperOne, 2012.
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 When I look at amniotic fluid, I am looking at rain falling on orange groves. I am looking at melon fields, potatoes in wet earth, frost on pasture grasses. The blood of cows and chickens is in this tube. The nectar gathered by bees and hummingbirds is in this tube. Whatever is inside hummingbird eggs is also inside my womb. Whatever is in the world's water is here in my hands. ~ Sandra Steingraber  We come to know the world through our senses -- seeing, touching, hearing, smelling, tasting -- and through the knowing faculty of the mind. So today, we will begin our mindfulness practice by bringing our full attention to these senses, one by one, as we experience eating one raisin mindfully. You might find this meditation a little odd. However, from a mindfulness perspective a little novelty can serve us well, waking us from habitual ways of seeing that can come between us and our direct experience of living. Thus, we are going to experiment with bringing beginner's mind to this experience, as if you were a newborn baby and had never seen a raisin before because, in truth, you have never seen this raisin before. So, let's begin. As promised, here is the first mindfulness meditation practice from one of the books we have been working with: Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond, by Nancy Bardacke. For this practice, you will need the following:
If you followed the instructions above, you have just eaten one raisin mindfully, bringing focused attention to each moment, observing the three pillars of experience: body sensations, thoughts, and emotions. There is much to learn from this meditation, and after you have practiced it, please spend some time processing your experience and perhaps sharing your experience with me in the comments below. Becoming Aware of Interconnectedness There's another important aspect of this meditation: becoming aware of interconnectedness. It can be helpful to think of mindful awareness as a lens. Sometimes we use it in a very focused way, as we just did with the raisin, using all our senses to observe every detail of our experience. And sometimes we widen the lens of mindfulness so that our awareness expands to take in the bigger picture. We nurture both of these aspects of awareness as we practice. In this wider, more spacious view, we become aware of the larger context of being, in which we can see how everything is interconnected. Sometimes called, "looking deeply," this aspect of practice helps us become aware of the multitude of causes and conditions that are a very real part of our experience in this very moment. If you would like to experience this more expansive view, I invite you to follow along with a second set of Raisin Meditation instructions next time, in my next blog post. ❤ ~ Ashley Next Time...The World in a Raisin - A Mindfulness Meditation on Interconnectedness ❤ ~ IN THE MEANTIME, TAKE A LOOK AT THIS LITTLE YOGI ~ Works Cited:
Bardacke, Nancy. Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond. HarperOne, 2012.  Do you recall how a few days ago, I wrote a bit about Pranayama: Breathing - Lesson 1, and I provided a recording with a lecture about the importance of breath awareness and deep breathing? And how I also gave the instructions to our first pranayama practice, Yogic Breathing? Well... I have been practicing Yogic Breathing now for a few days. It has not been easy haha. My mind really likes to wander around! So... In the following video, I chose to share this morning's pranayama experience with you in order to discuss the following issues that I have had (and perhaps you have had as well???) Am I alone here in the struggle? ;)
Anyways, if you find yourself wandering a bit or struggling too, then you're not alone! We will get through it together by practicing daily and by remembering to kindly and gently bring our attention back to the breath. Please let me know how you are doing! Comment in solidarity haha. In the meantime, please enjoy watching me confess my own struggles. And please consider taking advantage of the written instructions to Yogic Breathing that I've included for you below. :) Don't forget, you could also listen to the recording if you wished via the last blog post. The practice starts around 18:00, I think. OH. And if you're an email recipient of this post, you'll have to click on the link below in order to view the video. ~ Ashley The Struggle is Real, But TemporaryYOGIC BREATHING Technique
Inhale slowly by allowing your abdomen to expand. Try to breathe so slowly that little or no sound of breath can be heard. At the end of the abdominal expansion, start to expand your chest outwards and upwards. At the end of this movement draw your collarbone and shoulders toward your head. This completes 1 inhalation. The whole process should be one continuous movement, each phase of breathing merging into the next, without there being any obvious transition point. There should be no jerks or unnecessary strain. Your breathing should be like the swell of the sea. The rest of the body should be relaxed. Now start to exhale. First relax your collarbone and shoulders. Then allow your chest to move, first downwards towards the feet and then inwards. After this allow the abdomen to contract. Don't strain but try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. Again the whole movement should be a harmonious whole. This completes 1 round of yogic breathing. Hold your breath for a second or two at the end of each inhalation and exhalation. Inhale and do another round. Do up to 5 rounds on your first day of practice. Don't strain. Every day increase your practice by 2 rounds, or as time permits. Ten minutes yogic breathing is a reasonable length of time to eventually aim at. With enough practice you will find that the whole movement will occur naturally. No effort will be required.  It is written in the Hatha Yoga Pradipika, the ancient text on yoga: "Life is the period between one breath and the next; a person who only half breathes, only half lives. He who breathes correctly, acquires control of the whole being." ~ Swami Satyananda Saraswati  In yoga it is said that each person has a fixed number of breaths allocated to him. If one breathes slowly then one will live longer, for the number of breaths is allocated for the lifetime; if one breathes rapidly the given number of breaths are used up more quickly resulting in a shorter life span. Whether you accept this idea or not, there is nevertheless a great deal of truth in it. A fast breathing rate is associated with tension, fear, worry, etc. which tends to lead to bad health, unhappiness, and of course a short life. A person who breathes slowly is relaxed, calm and happy, which is conducive to longevity. Breathing is a process that we rarely give any thought to. It occurs automatically without our awareness, yet at the same time it is often something that most people do incorrectly. If breathing is a spontaneous function of the body, how is it possible to do it incorrectly? The answer lies with our respiratory muscles which become lazy over time and cease to give optimum inhalation and exhalation (23). How can we change the way we breathe in order to feel more relaxed, calm and happy in our day-to-day lives? Let's continue with our journey into Kriya YogaTo update our new readers (Hi Hannah!), over the last many blogs, we have been reading and working through two books. "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya" by Satyananda Saraswati and another book titled, “Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond" by Nancy Bardacke. In the last couple posts, we have mostly focused on building a healthy pre-meditation routine via the first yoga asana program found within the Kriya book. One (time) option for the program looks like this:   So far, I have also provided a presentation that includes photos of each individual asana/pose listed above (except for Naukasana - I'll explain that pose soon). Then I followed those items up with a brief demonstration of the poses as well as a quick Q&A regarding it. (Jala Neti information can be found here). Let's review the breathing/pranayama portion of our Kriya Yoga program before we move on to the second lesson! :) I'm amazed at the progress I've made so far with this book. I literally feel like I am participating in my own yoga training. How do you feel about it? Feel free to comment and let me know :) Below, you will find either a link (for email subscribers) or an audio tool (for web viewers). The audio includes our first pranayama practice! In the first half (1:00-18:00) of the recording, I take a moment to read the portion of the chapter that discusses the following important pieces of information:
Then lastly, I lead an exploration into what it means to really breathe. We break down what it means to experience abdominal breathing, middle breathing, upper breathing and finally, yogic breathing. Please feel free to skip the first half if you like, but once you get to the descriptions of the different methods of breathing, I suggest a careful listen. Sometimes these lectures have so much wonderful information and context, so if you do happen to skip the first part but are left wondering if you missed something, then perhaps give it a full listen. Summary A few minutes of yogic breathing daily can work wonders. It will make you much less susceptible to illness, and you will acquire more power, vitality and calmness in your daily activities. Your thinking and clarity of thought will improve. The deep systematic yogic breathing will tend to retrain breathing nerve reflexes that may have ceased to be active by lack of use. In other words, at present you might be breathing only from the chest, hardly using the abdomen at all. Yogic breathing will start to make you breathe abdominally, intercostally and clavicularly during the day, and therefore, allow you to inhale the full amount of air that your body requires for nourishment and good health. To develop the yogic breathing as an automatic and normal function of the body, try to develop the habit of consciously breathing yogically for a few seconds or minutes. If you feel tired or angry, sit down, or if possible lie down, and practice yogic breathing. If you can breathe slowly then your mind will become calm and revitalized. Please, let me know if you practiced the recommended five Yogic breaths to start and how it made you feel. And don't forget, tomorrow, add two more breaths and so on. ~ Ashley What Are We Going to Do Next? The World in a Raisin: A Mindfulness Meditation Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013. Since I began this re-journey into Kriya Yoga via the amazing book, “A Systematic Course in the Ancient and Tantric Techniques of Yoga and Kriya” by Swami Satyananda Saraswati, I have seen a remarkable difference in my hips, back, and overall psyche. I have also had a number of questions come up. For example, I wondered:
I’ve answered some of those ponderings down below in this first video. And, in the second sped up video, I’ve demonstrated the asana portion of the practice in its entirety. I WAS THINKING... if you have time now in your quarantine routine, and if maybe you would like to catch up and do the practice together, please reach out to me! I’m happy to walk you through the whole program from lesson one of our book. :) Hi! Long Time, No SeeIf you happen to be a subscriber to my little blog, then you are probably receiving this in your email box instead of say, viewing it from my website. If that's the case, then most likely these videos don't actually appear in your email. That's because Mailchimp (the company I use to send out this blog via email) doesn't like the formatting of this video. I have no idea how to change that. What I do know is another solution. Click on the Links/Buttons below :) ~ Ashley Pre-Meditative ExercisesWHAT'S NEXT? |
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In my last entry, I wrote about how I am rereading two books, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya" by Satyananda Saraswati and another book titled, “Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond" by Nancy Bardacke. I also talked about my desire to share this re-journey through these books because they are inspiring and accessible. Just like mindfulness and yoga ;) And so, in regards to the Mindfulness Book:
[It's] an invitation to use the life-changing process you are living right now as an opportunity for self-discovery, inner growth, and transformation. After all, you are living through the most transformative period in the adult life cycle, and your life – and the life of your partner – will never again be the same. So why not learn as much as you can from the process. (5)
www.mindful.org
What I like most about a Mindfulness Practice as described in the book "Mindful Birthing," is that its benefits apply to all people, not just individuals preparing for and/or experiencing labor. In fact, we could technically apply the benefits of this book to every single situation in our daily lives .
So how do we go about using this book? I think that, for the most part, I’ll share information about how the mind directly affects the physiology of labor and how the capacity to be in the present moment can be a critical skill for giving birth. We’ll learn ways to work with pain during labor, for most women in the process of giving birth, whether they intend to use pain medication or not, will experience some powerfully intense physical sensations we usually call pain. We’ll also explore helpful positions for laboring and birthing, partner skills for supporting the pregnant woman through the birth process, breastfeeding basics, and how to manage the physical and emotional needs of the postpartum family. Partners may be coming to understand that they themselves need these mindfulness skills, for they too will be having a birth experience and becoming a parent
So how do we go about using this book? I think that, for the most part, I’ll share information about how the mind directly affects the physiology of labor and how the capacity to be in the present moment can be a critical skill for giving birth. We’ll learn ways to work with pain during labor, for most women in the process of giving birth, whether they intend to use pain medication or not, will experience some powerfully intense physical sensations we usually call pain. We’ll also explore helpful positions for laboring and birthing, partner skills for supporting the pregnant woman through the birth process, breastfeeding basics, and how to manage the physical and emotional needs of the postpartum family. Partners may be coming to understand that they themselves need these mindfulness skills, for they too will be having a birth experience and becoming a parent
[And so what if you’re not a woman or not having a baby.] It’s just that now, the present moment is where your life actually takes place; it’s the only time you have to learn, to grow, and to be fully alive. If you are constantly rehearsing for the future or rehashing the past, you’re missing this moment of your life, which is the only moment you ever really have. (11)
Learning to be fully present is a skill, and like any skill, it takes practice. Sometimes the present moment isn’t an easy place to be – like when you’re laboring to birth a baby. And so we practice meditation to learn how to be present with things as they are, however they are, even when they are challenging. And what we discover is that when we spend more time in the present, life becomes richer, more interesting, and certainly less stressful.
The Foundational Attitudes of a Mindfulness Practice
In the following presentation, I have chosen to read portions from a chapter in "Mindful Birthing" about the foundational attitudes necessary for cultivating mindfulness in our daily life. It's like an Audible recording, but of me reading... and sometimes Isabella babbling in the background. ;) And, as I said before, whether or not you're pregnant or your partner is... whether you practice yoga or you don't.... it doesn't matter. The benefits of a mindfulness practice are for everyone, right now.
Upcoming Topics
I think we should take a look at our Kriya Book and the exercises listed there for our first Asana Program regarding pre-meditation exercises. If you've forgotten what I am referring to, read the previous blog or take a look at this photo. In the meantime, consider reading up on Jala Neti or the reasons why you might want to practice yoga :)
I have been rereading two books. One is regarding birthing with mindfulness, and the other is the most fantastic yoga handbook ever. Let’s talk about the first book first, though. The birthing book is called “Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond.” Noooo, I am not having another baby, but I am rereading this book so that I can be of better service to a pregnant yoga student of mine. (Let’s call this student Nancy, like Nancy Bardacke, the author of the book we are talking about.) Nancy is seven months pregnant with her first child and is new to yoga. I, on the other hand, gave birth to my only child (Isabella) one year and 4.5 months ago and I have been a yoga teacher since 2005. Here is Isa being awesome today.
This is Isabella ♡
So, to help "Nancy" prepare for the birth of her baby girl, I decided to build classes around the Mindful Birthing book so that she could start practicing Mindfulness now (in Yoga and Meditation), and so that she will be better able to use the practices during her birth and beyond. So far, the experience has been great! Not only do I feel like she is benefiting right now, but I suspect she will continue to benefit from the lessons even after she gives birth. In fact, I now recall how the mindfulness practices taught in this book also helped me after I gave birth to Isabella. Birthing is kind of a big deal. It's a transformational sort of thing. Hard to explain, but take my word for it - any tool you have handy in your proverbial tool bag during and after you give birth is priceless. The lessons found in this book should be one of those tools - for everyone.
Click to be taken to Amazon if you'd like to read this on your own. Otherwise, standby... I'll keep sharing important parts :)
However, while rereading the book, it suddenly felt like it had been a very long time since I was indeed “mindful.” That happens. ***Shaking it off *** Here’s how I rediscovered my lack of mindfulness whilst in my self-contained, social distancing experiment I call:
"Hermiting with Yoga and My Loves in Order to Avoid Catching the Plague Known as the Coronavirus -- A Journey & Experiment"
A week ago, after having led "Nancy" through a mindful yoga flow (pregnancy) practice, I went back to my mat and flowed for myself. Having only recently reread the first part of the book concerning The Foundational Attitudes of a Mindfulness Practice, I intentionally started practicing them. Beginner’s Mind. Non-judging. Patience. Non-striving. Trust (as Self-Reliance). Acknowledgment (Moving Toward Acceptance). Letting Be. Kindness. It felt like fresh, coronavirus-free air on my face after having spent much too long in a musty basement. The principles and foundations, to this day, have proven beneficial to me regardless of my being pregnant or not. I thought to myself; perhaps this could also be beneficial to others? I thought that perhaps I would start teaching some of the foundational principles of "Mindful Birthing" with all of my private and small group yoga students.
But then BAM. Coronavirus got even more serious and now I'm having to host our private yoga classes online via Facetime. As a result though, I had all this extra time, so I kept on reading.
But then BAM. Coronavirus got even more serious and now I'm having to host our private yoga classes online via Facetime. As a result though, I had all this extra time, so I kept on reading.
My Yoga Handbook
It's a little beaten up, but super loved ♡
“A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya.” That’s a mouth full. But it’s incredible.
“It is a complete work on yoga – a complete course in the practices of integral yoga. It presents a synthesis of the various paths of yoga in a scientific and systematic manner to ensure the harmonious development and unfoldment of every aspect of the individual… [They] have tried to present the book in such a way as to lead one gradually and progressively through the practices as if learning directly from a devoted teacher. If your approach is sincere and you follow your program regularly, the benefits will unfold themselves into all the different aspects of your life” (1).
So, here is what I am thinking. I’d like to not only share with my current students what I am reading about but you guys as well. The book says:
“There are three main parts, divided into thirty-six lessons, containing various topics on both the theoretical and practical aspects of yoga, and eventually a full exposition of the ancient system of yoga. The first book of practices for beginners is intended to systematically prepare the mind and body for the more advanced practices in Book II and eventually to the higher practices of kriya yoga in Book III. The ultimate aim is to progressively lead you step by step through the different techniques so that by the end of this sadhana course, you will have an integrated approach and a full theoretical understanding of kriya yoga, as well as many other facets of yoga” (1).
Okay, so let’s do this. I don’t have much time to write (witnessing Isabella’s life comes first in my world), but as I go along, as I have a moment here or there, I’ll share something here (blog, video, quote) about this re-journey into “Mindful Birthing” and my deep dive into all things Ancient Yoga. And whether you have a child or not, whether you are pregnant or not doesn’t matter. I suspect that there is something in my perusing of these books that will prove beneficial to you. I suspect that mindfulness cultivated through meditation or yoga will help you to develop skills to navigate the uncharted waters that lie ahead with more joy, kindness, awareness, calm, and wisdom than you might have otherwise.
So…. Little by little, let’s build that yoga program together. Hold each other accountable. Learn a little here and a little there.
I wish you joy in your reflections and your journey.
~ Ashley
So…. Little by little, let’s build that yoga program together. Hold each other accountable. Learn a little here and a little there.
I wish you joy in your reflections and your journey.
~ Ashley
What's Next?
These are the daily practice programs for Lesson One in the Ancient Kriya book. I suspect I'll make a video for you regarding the Yoga practices. Like, explanations of how to do the poses listed and their benefits. I'll basically lead a class. As you can see, there are three programs. You choose the program you'd like to do based on the amount of time you have to spare. The first program takes 53 minutes to complete. The last program takes 15 minutes. This should be fun ;)
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What is Mindfulness?
Mindfulness can be defined as “the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally.”[1]
More on this next time, too.
[1] Jon Kabat-Zinn, Coming to Our Senses (New York: Hyperion, 2005), 108.
More on this next time, too.
[1] Jon Kabat-Zinn, Coming to Our Senses (New York: Hyperion, 2005), 108.
For Further Reading Preparation...
Should You Practice Yoga? Why?
Your reason for wanting to practice yoga or your reason for currently practicing yoga is not important. The important thing is that you have overcome previous prejudices and postponements to try yoga for yourself. You have overcome the biggest obstacle...
Do yourself a favor and click on this link. You'll be happy you did, I swear it. Love to you!
Super Simple First Steps to Recovering from Illness, Using Yoga and Ayurveda
Over the past three months I have been traveling around the world on a path of personal rediscovery. During these few months I have avoided becoming ill by what now feels like pure luck. I realize now that it was pure luck because I hadn't been taking care of myself as well as I should have. For example, I have been staying up late pretty regularly, as well as eating poorly (although it’s difficult to find the foods that I am accustomed to), and I have been pushing my body to its very edge up mountains and through cities. So it's no surprise that my luck has finally caught up with me as I lie here ill and writing this to you.
Since this is my current situation I'd like to spend this post talking about illness recovery. I've written to you before about recipes and herbs that I've used in order to stave off sickness or to recover from it. You can find that information here for the turmeric tea and here for the ginger tea, but for now let’s talk about other options.
Often when we think about recovering from an illness, we might say to ourselves, "Oh I need to stop doing my normal routine, and then I might take some medication, and then boom I'll go right back to what I was doing before." But the thing that is very important to recognize is that we become ill because something we are doing is not working very well or is not healthy for us overall. Whether it is our perceived stress in life, whether we are working too many hours, or whether we're eating poorly or we are staying up until the middle of the night on a regular basis... becoming ill is a flashing light that says, "HEY SOMETHING ISN'T RIGHT HERE!" And if we don't make a change then we create a place for Dis-Ease to develop and stick.
Since becoming sick here in Budapest, with what feels like the flu or a really bad cold, I have found that it seems almost impossible for me to simply go down the street to purchase my usual ‘get well’ supplies, such as:
With this realization I originally felt pretty defeated. But then, with a little self reflection I remembered that I have other tools in my 'tool box' that I can use... that we all do.
Over the past three months I have been traveling around the world on a path of personal rediscovery. During these few months I have avoided becoming ill by what now feels like pure luck. I realize now that it was pure luck because I hadn't been taking care of myself as well as I should have. For example, I have been staying up late pretty regularly, as well as eating poorly (although it’s difficult to find the foods that I am accustomed to), and I have been pushing my body to its very edge up mountains and through cities. So it's no surprise that my luck has finally caught up with me as I lie here ill and writing this to you.
Since this is my current situation I'd like to spend this post talking about illness recovery. I've written to you before about recipes and herbs that I've used in order to stave off sickness or to recover from it. You can find that information here for the turmeric tea and here for the ginger tea, but for now let’s talk about other options.
Often when we think about recovering from an illness, we might say to ourselves, "Oh I need to stop doing my normal routine, and then I might take some medication, and then boom I'll go right back to what I was doing before." But the thing that is very important to recognize is that we become ill because something we are doing is not working very well or is not healthy for us overall. Whether it is our perceived stress in life, whether we are working too many hours, or whether we're eating poorly or we are staying up until the middle of the night on a regular basis... becoming ill is a flashing light that says, "HEY SOMETHING ISN'T RIGHT HERE!" And if we don't make a change then we create a place for Dis-Ease to develop and stick.
Since becoming sick here in Budapest, with what feels like the flu or a really bad cold, I have found that it seems almost impossible for me to simply go down the street to purchase my usual ‘get well’ supplies, such as:
- Echinacea oil
- EmergenC
- Turmeric
- Ginger
- Anything for a headache
- Soup, let alone broth.
With this realization I originally felt pretty defeated. But then, with a little self reflection I remembered that I have other tools in my 'tool box' that I can use... that we all do.
Our Thoughts Manifest Our Well Being: Be Aware of How We Use Our Words and Our Thoughts
I caught myself saying more than once, "I'm getting sick... crap I have a cold... crap I'm sick, poor me."
However, one of the things that is pretty important in order to heal ourselves is that we learn to speak of the disease as the disease. As long as we call it my disease, or my cancer, or my thyroid problem, or my cold, then we identify with it. I've caught myself doing this recently. In my experience and observations, if we identify with the disease or illness, it simply won't be going anywhere. In fact we manifest more sickness by identifying with the disease. Does that make sense? It's like by identifying with the disease, we trick ourselves into letting down our defensive walls and instead allow the disease to march on in.
So if you really want to become free of the illness then start to look at it as the illnessand speak of it that way… and then notice that if you want to call it my, what part of it do you want to hang on to? Now that might sound crazy because a lot of people say “Of course not! I don't want to hang on to a disease!” But sometimes for example, we get sick because we won’t let ourselves slow down and rest... and maybe our subconscious enjoys the disease because it forces us to rest. Do you see what I mean? Or maybe, in my case, I enjoyed this illness for a moment because it forced me to stop, slow down, rest, be still, hunt down soup and spices that I’ve been missing and simply, breathe… which in turn brought me back to you and yoga. So if we find that we are really identified with the disease, then there’s usually something in there that we need. Either way, once we observe and reflect upon this, it’s really good to think of the disease as simply something that’s happening and that will pass if we let it pass.
All things shall pass... as they say
However, one of the things that is pretty important in order to heal ourselves is that we learn to speak of the disease as the disease. As long as we call it my disease, or my cancer, or my thyroid problem, or my cold, then we identify with it. I've caught myself doing this recently. In my experience and observations, if we identify with the disease or illness, it simply won't be going anywhere. In fact we manifest more sickness by identifying with the disease. Does that make sense? It's like by identifying with the disease, we trick ourselves into letting down our defensive walls and instead allow the disease to march on in.
So if you really want to become free of the illness then start to look at it as the illnessand speak of it that way… and then notice that if you want to call it my, what part of it do you want to hang on to? Now that might sound crazy because a lot of people say “Of course not! I don't want to hang on to a disease!” But sometimes for example, we get sick because we won’t let ourselves slow down and rest... and maybe our subconscious enjoys the disease because it forces us to rest. Do you see what I mean? Or maybe, in my case, I enjoyed this illness for a moment because it forced me to stop, slow down, rest, be still, hunt down soup and spices that I’ve been missing and simply, breathe… which in turn brought me back to you and yoga. So if we find that we are really identified with the disease, then there’s usually something in there that we need. Either way, once we observe and reflect upon this, it’s really good to think of the disease as simply something that’s happening and that will pass if we let it pass.
All things shall pass... as they say
Don't let the ego push you around: Checking in with your physical body
I’m going to make the assumption here that you are reading my blog because you either have a yoga practice or are interested in beginning one. But for now, let’s say there are two types of people in this world. Those that practice yoga and breath work, and those that do not. When you’re the person that practices pranayama or yoga on a daily basis, no matter what level, and then you find you can't breathe through your nostrils because they are clogged up, or that you can't hold a downward dog due to a headache, well, it’s a little frustrating, don't you agree? Especially since yogi’s KNOW from experience that yoga postures can help heal us… It's tempting to push ourselves but it is so very important that we do not. It's important that we set our ego’s aside for a moment and remember that yoga postures can still be done very gently, and the result is just as beneficial because it still helps us start moving the negative energy and toxins out of our body while allowing the positive, healing energy to flow more freely through our body.
Whether you are a regular practitioner or not, it’s very important that while you are ill, that you give the body plenty of time to REST. When an illness has happened, now I am speaking very generally because it will vary a little bit depending on what the problem was, but when an illness has happened, if you allow the body to recover, it will. But if we keep doing things that will challenge our body, pushing it back to the edge of illness, then the recovery process will take much longer. So the very most important thing first in healing yourself is REST.
Here's a thought: So often I have people say to me, “Oh but I can't rest, I have to take care of my family, I have to go back to work, etc…” In my case, I originally thought to myself, “Oh, but I can't rest, I need to explore Budapest!!” We know it may really feel like we have to do those things, however if we go too soon, we're just going to end up sick again or continue to be sick. This applies to injuries as well. And this happens so often to people we know doesn't it? Let’s assume that once in our lives, we ignored the number one principle of getting well, REST. Let’s assume that we went on about our business, forcing our bodies to continue. Did we continue our work or yoga practice or exploring the world at our highest level? Or, did we instead live our life at an inferior level? In other words your performance at work while ill might not have been very good because your head was pounding. Or your way of taking care of your family might not be very good because you find your fever makes you sit more often than standing. So if you think about it, the people you work with, the world around you and your family might appreciate it much more if you rested and then could be fully present in the incredible being that you are, without the illness. Right? So... REST. Selfishness while being selfless ;)
We start the second step now, which is checking in with our body in order to determine the level of physical rest that is needed to heal ourselves. And you do this by becoming aware of the nature of your natural breath. With time, as you develop a familiarity and relationship with your breath, you will learn that this is truly your life force and the one thing that determines how good you feel in your life. Your breath will tell you the story of what’s happening within your mind or body. If you find that you can not breathe easily and smoothly, then your body or mind is still under a lot of stress, and if this the case maybe it’s not time to even do any physical yoga postures yet. Maybe you need to REST completely.
However as you start to feel better, there are certain types of yoga postures that would be helpful depending on what kind of illness you have, and what your constitution is, and your state of balance and imbalance. And those are all the things that can be determined and assisted with through yoga and Ayurveda or through a teacher like myself or Zac Occhiline for example. (If breathing consciously is not something you are familiar with, then I suggest finding a knowledgeable teacher; someone that has good experience working with people recovering from illness. I will suggest here a teacher that I have a deep respect for, Zac Occhiline of 7 Centers Yoga Arts Academy in Sedona, AZ.)
So, to begin for myself today, I started with simply breathing… A place to start with getting to know your breath is to pause now, stop what you are doing, and take 12 nice, slow, conscious, deep breaths. And then at the end of it, just smile to yourself without any judgment. It's a simple practice that puts you in touch with your body and mind... that allows you to consciously check in with your level of physical or mental stress. Whether you found that it was easy and you are ready for a gentle asana practice, or whether you found it difficult to take 12 deep breaths and that you feel more apt to maybe start with six or four or whatever feels appropriate for you and that realize you should probably not begin an asana practice today; either way I bet you feel differently than you did when you first sat down. Remember, that what you're looking for is the ability to just breath smoothly and with a sense of calm... Without force… Very calm, smooth, easy breaths.
I practiced this simple breath check-in before writing this blog, and I realized that despite my clogged up nostrils I can breathe pretty smoothly just sitting here, even if I have to open my mouth. So afterwards I began a simple and gentle hatha practice of poses that I knew would help me with certain ailments I was experiencing. In my case it is basically impossible for me to do any yoga asana at the moment besides deep breathing while in Childs Pose, Marjariasana (Cat/Cow), Downward Dog, and a few heart opening poses that I find a little more difficult to describe with the written word at this time, as well as Lion Pose to ease my sore throat.
And that's okay.
Whether you are a regular practitioner or not, it’s very important that while you are ill, that you give the body plenty of time to REST. When an illness has happened, now I am speaking very generally because it will vary a little bit depending on what the problem was, but when an illness has happened, if you allow the body to recover, it will. But if we keep doing things that will challenge our body, pushing it back to the edge of illness, then the recovery process will take much longer. So the very most important thing first in healing yourself is REST.
Here's a thought: So often I have people say to me, “Oh but I can't rest, I have to take care of my family, I have to go back to work, etc…” In my case, I originally thought to myself, “Oh, but I can't rest, I need to explore Budapest!!” We know it may really feel like we have to do those things, however if we go too soon, we're just going to end up sick again or continue to be sick. This applies to injuries as well. And this happens so often to people we know doesn't it? Let’s assume that once in our lives, we ignored the number one principle of getting well, REST. Let’s assume that we went on about our business, forcing our bodies to continue. Did we continue our work or yoga practice or exploring the world at our highest level? Or, did we instead live our life at an inferior level? In other words your performance at work while ill might not have been very good because your head was pounding. Or your way of taking care of your family might not be very good because you find your fever makes you sit more often than standing. So if you think about it, the people you work with, the world around you and your family might appreciate it much more if you rested and then could be fully present in the incredible being that you are, without the illness. Right? So... REST. Selfishness while being selfless ;)
We start the second step now, which is checking in with our body in order to determine the level of physical rest that is needed to heal ourselves. And you do this by becoming aware of the nature of your natural breath. With time, as you develop a familiarity and relationship with your breath, you will learn that this is truly your life force and the one thing that determines how good you feel in your life. Your breath will tell you the story of what’s happening within your mind or body. If you find that you can not breathe easily and smoothly, then your body or mind is still under a lot of stress, and if this the case maybe it’s not time to even do any physical yoga postures yet. Maybe you need to REST completely.
However as you start to feel better, there are certain types of yoga postures that would be helpful depending on what kind of illness you have, and what your constitution is, and your state of balance and imbalance. And those are all the things that can be determined and assisted with through yoga and Ayurveda or through a teacher like myself or Zac Occhiline for example. (If breathing consciously is not something you are familiar with, then I suggest finding a knowledgeable teacher; someone that has good experience working with people recovering from illness. I will suggest here a teacher that I have a deep respect for, Zac Occhiline of 7 Centers Yoga Arts Academy in Sedona, AZ.)
So, to begin for myself today, I started with simply breathing… A place to start with getting to know your breath is to pause now, stop what you are doing, and take 12 nice, slow, conscious, deep breaths. And then at the end of it, just smile to yourself without any judgment. It's a simple practice that puts you in touch with your body and mind... that allows you to consciously check in with your level of physical or mental stress. Whether you found that it was easy and you are ready for a gentle asana practice, or whether you found it difficult to take 12 deep breaths and that you feel more apt to maybe start with six or four or whatever feels appropriate for you and that realize you should probably not begin an asana practice today; either way I bet you feel differently than you did when you first sat down. Remember, that what you're looking for is the ability to just breath smoothly and with a sense of calm... Without force… Very calm, smooth, easy breaths.
I practiced this simple breath check-in before writing this blog, and I realized that despite my clogged up nostrils I can breathe pretty smoothly just sitting here, even if I have to open my mouth. So afterwards I began a simple and gentle hatha practice of poses that I knew would help me with certain ailments I was experiencing. In my case it is basically impossible for me to do any yoga asana at the moment besides deep breathing while in Childs Pose, Marjariasana (Cat/Cow), Downward Dog, and a few heart opening poses that I find a little more difficult to describe with the written word at this time, as well as Lion Pose to ease my sore throat.
And that's okay.
FOOD: What to eat while ill in order to build strength from the inside out
If you’ve been ill your digestive fire, or agni as it’s called in Sanskrit, which is the energy that’s available within you to actually transform and digest your food, is low. Otherwise honestly you would not get ill. The fire would be so strong as to burn out any toxins and illness that tried to invade your body. And so you need to strengthen your agni again and give it an opportunity to rejuvenate. If you think of agni as a fire that fuels the body, you need to feed it a little bit, you need to stoke it, and give it some air in order to gradually strengthen it.
To start, it means that you need to eat foods that are easily digestible. After or while you’re ill, if you’re not eating that’s one thing, but then when it’s time to start eating, it’s best if you have something that is very easy to digest. For example, a soupy basmati rice. You could start it out in a 1-8 or even a 1-12 ratio with water. Meaning one cup of rice to 12 cups of water. Add a little bit of mineral salt, a little turmeric, and a little bit of ginger. You could put a small amount of ghee in there too if you like and overtime additional spices cooked in ghee such as fennel, cumin, and cardamom. This will give you nourishment while you are recovering and it is easy to digest.
As you feel more comfortable with digesting that, then you could have the soup become more thicker, in other words you would drop that ratio down to 1 to 6 and then 1 to 4, which is going to make the soup fairly thick. Next, if your body is digesting that pretty easily, then gradually add split mung beans to your rice in order to provide yourself with some additional protein. Protein is harder to digest so take your time recovering. Check in with your body often. Notice if you feel very tired after eating or if you feel more energetic for example. Avoid eating raw food while you are ill because such things as cold salad or other raw vegetables are really difficult to digest.
Since I lack the above ingredients at the moment here in Budapest, Hungary (I am hungry grrr)... I am living off Oatmeal, vegetable soup, Tulsi Tea with honey and Chocolate. Yeah... Chocolate. It builds my Ojas!
To start, it means that you need to eat foods that are easily digestible. After or while you’re ill, if you’re not eating that’s one thing, but then when it’s time to start eating, it’s best if you have something that is very easy to digest. For example, a soupy basmati rice. You could start it out in a 1-8 or even a 1-12 ratio with water. Meaning one cup of rice to 12 cups of water. Add a little bit of mineral salt, a little turmeric, and a little bit of ginger. You could put a small amount of ghee in there too if you like and overtime additional spices cooked in ghee such as fennel, cumin, and cardamom. This will give you nourishment while you are recovering and it is easy to digest.
As you feel more comfortable with digesting that, then you could have the soup become more thicker, in other words you would drop that ratio down to 1 to 6 and then 1 to 4, which is going to make the soup fairly thick. Next, if your body is digesting that pretty easily, then gradually add split mung beans to your rice in order to provide yourself with some additional protein. Protein is harder to digest so take your time recovering. Check in with your body often. Notice if you feel very tired after eating or if you feel more energetic for example. Avoid eating raw food while you are ill because such things as cold salad or other raw vegetables are really difficult to digest.
Since I lack the above ingredients at the moment here in Budapest, Hungary (I am hungry grrr)... I am living off Oatmeal, vegetable soup, Tulsi Tea with honey and Chocolate. Yeah... Chocolate. It builds my Ojas!
Our Spiritual Fire: Assisting our recovery with positive energy
When you're recovering from illness, including heartache, it’s easy to let your whole notion of a spiritual life go out the window… trust me, I know. For example, it’s been awhile since you heard from me right? As a human I've experienced heartache and loss in all forms recently and I admit that I kind of tossed my spirituality out the window for a moment. But like I stated before, there was something about this illness experience that I subconsciously kind of liked… and you know what it was? It brought me back to myself in a spiritual way. I knew, from my experiences of being ill in the past, that if I made a conscious effort to become better, through yoga and Ayurveda then I would be better. So as you can see, I’m digging into my yoga and Ayurveda tool box for the first time in a long time and sharing it with you. It’s kind of nice.
Back to spirituality. Many people in this world use prayer to tap into their spirituality. Others use mantra. Some people yoga. Nature. Fishing. :) Everyone seems to have an option available to them that they have discovered on their own or which was introduced to them during their upbringing. You can each use these tools like prayer, mantra, or moments of inward contemplation, etc... to help assist you while you work on your own self healing.
In my opinion, everything can be a form of spiritual yoga in it’s own way. Asana. Mantra. Breathing. Writing. However, it’s important that all these tools, options to you per say, have an air of positivity surrounding them while you are ill or in general. For example, if you are going to read or be exposed to anything while you are ill, it’s best that it’s not of a negative nature like violent articles or news programs. Rather that you might read a spiritual passage, or anything that helps you feel good about your life.
MEDITATION
Today, I started with an easily digestible meal followed by rest. Then I began my breath work. Once I determined that my breath was actually pretty smooth and that I felt strong enough to add physical asana to my healing program, I followed up with 15 minutes of a gentle and easy asana practice. Next I added a dose of purposeful spirituality if you will by adding 10 minutes of seated meditation with the mantra So Hum.
You could start with 1-3 minutes of meditation if it's new for you and trust me, any amount of time would be plenty. Use mantra if you like. Prayer. Breath awareness. Nothing... it doesn't matter. Set a timer, use a wall to sit up against, ensure your spine is as upright as possible and that your head is positioned directly on top of your shoulders, the crown of which effortlessly reaches for the sky.
Having a straight spine like this allows the energy of your body to move freely… This energy concept might feel odd if you're new at meditation, and that’s okay, just work with the breath by imagining that each inhale brings in the strength of the universe into your being and that each exhale is a release of your illness… Imagine that healing energy spreading through your physical body and within the energetic bubble that surrounds your body... emanating like the rays of the sun going within and without.
Back to spirituality. Many people in this world use prayer to tap into their spirituality. Others use mantra. Some people yoga. Nature. Fishing. :) Everyone seems to have an option available to them that they have discovered on their own or which was introduced to them during their upbringing. You can each use these tools like prayer, mantra, or moments of inward contemplation, etc... to help assist you while you work on your own self healing.
In my opinion, everything can be a form of spiritual yoga in it’s own way. Asana. Mantra. Breathing. Writing. However, it’s important that all these tools, options to you per say, have an air of positivity surrounding them while you are ill or in general. For example, if you are going to read or be exposed to anything while you are ill, it’s best that it’s not of a negative nature like violent articles or news programs. Rather that you might read a spiritual passage, or anything that helps you feel good about your life.
MEDITATION
Today, I started with an easily digestible meal followed by rest. Then I began my breath work. Once I determined that my breath was actually pretty smooth and that I felt strong enough to add physical asana to my healing program, I followed up with 15 minutes of a gentle and easy asana practice. Next I added a dose of purposeful spirituality if you will by adding 10 minutes of seated meditation with the mantra So Hum.
You could start with 1-3 minutes of meditation if it's new for you and trust me, any amount of time would be plenty. Use mantra if you like. Prayer. Breath awareness. Nothing... it doesn't matter. Set a timer, use a wall to sit up against, ensure your spine is as upright as possible and that your head is positioned directly on top of your shoulders, the crown of which effortlessly reaches for the sky.
Having a straight spine like this allows the energy of your body to move freely… This energy concept might feel odd if you're new at meditation, and that’s okay, just work with the breath by imagining that each inhale brings in the strength of the universe into your being and that each exhale is a release of your illness… Imagine that healing energy spreading through your physical body and within the energetic bubble that surrounds your body... emanating like the rays of the sun going within and without.
Acceptance & Letting Go - Everything is temporary & our body is a temple that deserves love
When we are ill, it’s almost like a reminder that we are so much more than our body. It might feel like “Oh I feel terrible and I'd really like to just be done with the illness and it be out of here.” But when the body is ill its a great opportunity to remember who we are as spirit… to honor ourselves and our body in the future... and to remember that we have this incredible power within us to heal ourselves… and if we allow that awareness to shine through us then the physical body will follow suit and it will come right back to its very best place of balance.
I got sick. It doesn't mean I'm a horrible person or that karmically I deserved it. For me at the moment it means that I haven't been digesting my experiences as well as they deserve. I probably haven't been as fully present as a trip like the one I'm on deserves because I haven't digested or really completely dealt with the losses I've incurred over the last year. It happens. Sure I'm sick with a cold or something, but at least I got to sit here and write to you. At least upon contemplation I was reminded that I had this super light-weight tool box of things to help me get better, all by myself. At least I had an excuse to rest my aching feet and back after back-packing through almost all of Europe over the past three months, non-stop. My current illness was a sign to stop running, to breathe, to come back to my mat and simply be happy that I am here now. Being. Breathing. Alive and open hearted once again. And that's pretty cool.
Oh, and since being sick meant I had to stay inside all day and rest and not explore this beautiful city... I was still blessed with this really great view outside my window just now.
I got sick. It doesn't mean I'm a horrible person or that karmically I deserved it. For me at the moment it means that I haven't been digesting my experiences as well as they deserve. I probably haven't been as fully present as a trip like the one I'm on deserves because I haven't digested or really completely dealt with the losses I've incurred over the last year. It happens. Sure I'm sick with a cold or something, but at least I got to sit here and write to you. At least upon contemplation I was reminded that I had this super light-weight tool box of things to help me get better, all by myself. At least I had an excuse to rest my aching feet and back after back-packing through almost all of Europe over the past three months, non-stop. My current illness was a sign to stop running, to breathe, to come back to my mat and simply be happy that I am here now. Being. Breathing. Alive and open hearted once again. And that's pretty cool.
Oh, and since being sick meant I had to stay inside all day and rest and not explore this beautiful city... I was still blessed with this really great view outside my window just now.
My Message
Love is the essence of our life. I have written this blog with love, and I offer it to you, dear reader, with the hope that the suggestions offered here will become a vital part of your self-healing and continued well-being. ~ Ashley
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If you find any joy and value in what I do, please consider becoming a Sustaining Patron with a recurring monthly donation of your choosing - between a cup of tea and a good lunch. My intention is to always keep my research found within The Yoga Blog and Journals for My Daughter free (and ad-free). It takes me hundreds of hours a month to research and compose, and thousands of dollars to sustain. Your support really matters. All proceeds go directly to Isabella, of course. ❤
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