Category Archives: #MondayMeditation
I’ll be honest: I’m exhausted. All the hate, turmoil, and fear gets me all riled up and agitated. I want to be loving, open, a kind always but it’s hard to do at times. To help me feel more healed and focused this week, I’m going to use one of the mantras we have learned in my teacher training. It’s simple and is lovely.
Ra Ma Da Sa
Sa Say So Hung
Meant to be sung for 10 minutes or more, it is a healing mantra for yourself, anyone who needs it, or the world. It all depends on who you hold in your heart while repeating it or listening.
In peace and light,
Ever notice what happens to the breath when we get scared? Anxious? Angry? We usually either hold the breath or breathe in rapid, short bursts. And what happens to the body as a result? It gets increasingly tense. The sympathetic nervous system – the home of our “fight or flight response” – is triggered and our stress levels soar, which triggers more irregular breath.
We may think of these responses as involuntary, but we can consciously train ourselves to stimulate our parasympathetic nervous system – the part of the nervous system that allows us to rest and relax. Slow, deep breaths are the key. Whenever you feel your breath changing in reaction to a stressful or scary situation, remind yourself to pause and take a deep breath in and out. Do it as often as you need to help defuse the situation. You may not be able to control what’s happening, but you can learn to train yourself how to react to adverse situations.
This week’s classes will focus on the theme of the peaceful heart. The peak pose in each class will be a variation of pigeon pose (or swan pose in Yin classes). A deep hip opener, the pose is one that students seem to love or hate. No matter what feeling it evokes, the true goal of the pose is to find the balance between effort and ease. When we find that balance, we uncover peace in the physical body.
We can find that same sense of peace in the subtle body by meditating on the peaceful heart.
- Sit or lie in your favorite meditation position with a straight spine.
- Focus on the breath as it moves in and out through the nostrils. Begin to follow the breath as it moves in through the nostrils, along the back of the throat, and into the heart.
- Maintain awareness of the breath and silently say to yourself, “I am <first name> <last name,” for 3 to 5 rounds of breath.
- Continue your breath awareness and silently say to yourself, “I am <first name>,” for 3 to 5 rounds.
- Begin to silently say to yourself, “I am,” and gradually focus your awareness on that peaceful space and energy after the words “I am”. If your mind wanders or tries to fill in the space, simply acknowledge what arises and return to the mantra.
- Spend as much time in that peaceful space as you wish.
Feel free to come explore these themes with me this week. Here’s where I’ll be:
Wednesday, July 18
*7:15 p.m. – Restorative Yoga, Community Yoga
* 4 p.m. – Yoga at the Museum, The Art Museum of Greater Lafayette
This week brings about some big changes for me. As I’ve shared before, I’ve got a lot of changes going on in life, as we all do. I’m beginning to phase out my classes in Indy at Dragonfly 360. It’s bittersweet. What is now Dragonfly 360 was once All People Yoga Center, where I did my initial yoga training and is the place I think of as my yoga home in Indy. I will love having less time on the road but will miss the students who always bring such a great sense of community to classes there. Thank you to all who have joined me on my journey and thank you for allowing me to be a part of yours.
Love & peace,