Reduce Anxiety with Breathing Techniques

Yesterday, I went walking with a friend of mine. We both noticed that we had an increase in anxiety. The world continues to change right before our eyes. It’s easy to feel worried and anxious.

We must remember that things can change quickly, and they can change for the betterment of humanity. My friend and I reminded each other to stay positive. My friend, Roxanne, said, “God always wins.”

Remember, emotions carry an energy charge. Emotions of fear and anxiety are lower vibrations, and emotions of peace and gratitude are higher vibrations.

Deep breathing is proven to calm the nervous system. According to Dr. Henry Emmons, “Breathing is integral to our lives, and conscious breathing – breathing done with awareness – can be a terrific way of altering our mood, overcoming depression, anxiety, and sleeplessness. Proper breathing helps to integrate our body, mind, and spirit. It’s also crucial to our brain chemistry.” Here are two breathing techniques to try:

The Calming Breath Technique, by Dr. Emmons from his book, “The Chemistry of Joy,” can help when you feel anxious.

  1. Slowly breathe in through your nose.
  2. Hold your breath for a few seconds.
  3. Breathe out even more slowly through your mouth. Try to make your exhalation take longer than your inhalation. You may structure your breathing, if you like, by counting to four as you breathe in, to two as you hold the breath, and to seven as you breathe out. Make an audible sigh with your out-breath.

If you practice yoga and pranayama, you can follow the Sudarshan Kriya Pranayama Count (see below). If you need more information about the technique, check out https://www.stylecraze.com/articles/sudarshan-kriya-steps-and-benefits/ and https://www.artofliving.org/in-en/what-sudarshan-kriya

Namaste, world.

Your Wildest Dreams are Doable

On this evening of a full moon, I can feel the potential of a new reality. I ask myself, “What is my wildest dream?” I use my imagination to see “pictures” of my wildest dream. I can see myself traveling to strange and exciting lands, connecting with people all over the world. I can see and feel the energy of all living things – especially the spirit of horses – I am like a “horse whisperer.” I can see myself riding my horse “Black Knight” like a carefree Goddess.

The world is different because of my understanding of energy. Everything is alive with its vibration and light. I fear nothing, and I have special powers to jump great distances and even fly. I play my flute to please the unseen spirits. I laugh with joy because I know the secrets.

Life is a journey, and my teachers step forward to guide me. I can time travel and travel to worlds unknown to my present reality. I continue to learn because I want to discover myself over and over again. I am the “star” of my show.

Yoga shows me how to open my Chakras and expand my energy. I see myself going beyond my current limitations. I am a Yogi throughout my lifetimes. In my “wildest dream,” I visit sacred locations all over the world.

I am pure love and compassion. I have recovered my true value, and I am ready to help anyone when needed. I unite with the oneness of everything! In my dream, there is harmony in the Universe.

You and I are multidimensional beings. Come dream with me.

Everything to be imagined is an image of truth. – William Blake

Namaste, world.

Calling All Spiritual Leaders

Dear Spiritual Leaders,

We are born in this lifetime for a reason. We must help our fellow human beings – it is our most important task, especially now with the worldwide pandemic. Please step-up to your leadership role. There are several things we must do:

  • Show people how to develop consciousness (awareness) and how to retain it.
  • Encourage people to meditate every day.
  • Control and manipulation in energy form will come from the technology that we use every day (smartphones, computers, television, and smartwatches, etc.). Help people limit their screen time. The pandemic is pushing us more and more to use technology (especially children).
  • Teach people how to keep the love energy running – instead of fear-based energy. Give them the tools (meditation, Reiki, prayer, mantras, symbols, connect with angels/teachers, scripture, visualizations, love-mantras, etc.). Love energy is power and protection (armour = protection + amour = Love).
  • Teach people how to access their holographic brain. We need to understand the concept of living multidimensionally. We have access to the past, present, and future. We can heal past events.
  • Remember, energy is connecting to information. What kind of information is beneficial to us? And what kind of information is damaging?
  • Help people move the focus of their spiritual practice from yoga to pranayama (start with alternate nostril breathing). The breathing practices balance the human brain. Everyone should still do yoga and meditation every day.
  • Teach people how to use intention and how to open their third eye.
  • Help people realize there is strength in their religious and spiritual beliefs. Everyone needs to stay connected with their church or spiritual center.

Thank you.

Namaste, world.

Sun Salutations

Fall in love with yoga. – Swami Satyananda

Every morning, I do the Sun Salutations (Surya Namaskara). It’s a great way to stretch my body and prepare for the day.

The Sun Salutations is an old age practice from Vedic times. The 12 asanas (poses) are symmetrical and rhythmic. I encourage everyone to do the Sun Salutations. Do each cycle 12 times – the diagram above shows one cycle.

Here are detailed instructions for the asanas (taken from Atma Darshan Yogashram Teachers Training, Bangalore, India):

1st Asana (a) Place feet together. (b) Stand up straight, feeling the straightness in the back; stomach in. (c) Join the palms together in Namasker and place them in front of the chest in an attitude of prayer. (d) Relax the whole body.

2nd Asana (a) Raise both arms above the head, stretching them fully upwards and backwards. Do not bend the elbows. (b) The distance between the arms should be shoulder width. (c) Bend the upper trunk back as far as possible without losing balance; keep eyes open. (d) Drop head back (e) Feel the stretch in the abdomen, chest, throat, and compression in the back.

3rd Asana (a) Bend forward to try and touch your toes with your fingers or hands. The ideal position is with the palms flat on the ground by the side of the feet with fingers pointing forward and in line with the toes. If the ideal position cannot be achieved yet, don’t force the body to do so. Go as far down as possible without straining; let the hands hang loose. Knees straight. (b) Try to touch the knees with the forehead without bending the knees. (c) Feel the stretch in the back, hamstring muscles and spine, as also the compression in the abdomen.

4th Asana (a) Bend the knees. (b) Take the right leg as far back as possible and let the knee touch the ground. (c) Bend the left knee, arch the back and tilt the head backwards gazing at the ceiling. The chest will be pressed against the left knee. (d) Keep the arms straight and in the final posture; the weight of the body should be taken on both hands, the left foot, the right knee and the right toes. (e) Feel the stretch on the inside of the thigh, on the abdomen, chest and throat; feel the compression in the back of neck and the small of the back.

5th Asana (a) Straighten the left leg and place the left foot by the right. (b) Raise the buttocks up and lower the head so that it lies between the two arms, towards the knees. (c) The body should form two sides of a triangle, with the buttocks as the apex. Push your nose towards the knees. (d) Legs and arms should be straight and try and touch the ground with your heels feeling the stretch in the hamstring, neck and back muscles; as also the compression in the abdomen.

6th Asana (a) Bend your arms and lower your body to the ground, first touching the ground with the two knees – go slightly forward on your hands so that the chest and chin touch the ground between the hands. (b) Raise hip and abdomen slightly off the ground feeling the pressure in the small of the back.

7th Asana (a) Straighten your arms, move your chest forward, arch your back and tilt your head as far back as possible so as to stare at the ceiling. (b) Lower the thighs so as to come in contact with the ground. (c) Toes shoulder be turned under with feet together. (d) Feel the stretch on the abdomen, rib cage and throat; and compression at the back of the neck and the lower back.

8th Asana (a) Raise the buttocks up and lower the head so that it lies between the two arms, towards the knees. (b) The body should form two sides of a triangle, with the buttocks as the apex. Push your nose towards the knees. (c) Legs and arms should be straight and try and touch the ground with your heels feeling the stretch in the hamstring, neck and back muscles; as also the compression in the abdomen.

9th Asana (a) Bend the left leg to touch the ground with the left knee, simultaneously bring the right leg up placing the right toes in line with the fingers between the arms. (b) Arch back and tilt your head back so as to stare at the ceiling. (c) Feel the stretch on the inside of the thigh, on the abdomen, chest and throat; feel the compression in the back of neck and the small of the back.

10th Asana (a) Bring the left foot up and place it in line with the right. (b) Straighten both knees and bring the nose as close to the knees as possible and palms and fingers as close to the ground as possible. (c) Feel the stretch in the back, hamstring muscles and spine, as also the compression in the abdomen.

11th Asana (a) Rise and raise arms above the head, bending the upper trunk and head backwards without losing your balance. Do not bend the elbows. (b) The distance between the arms should be shoulder width. (c) Feel the stretch in the abdomen, chest, throat, and compression in the back.

12th Asana (a) Straighten the trunk and bring the hands in front of chest to join the palms in a Namasker, relaxing the whole body.

Surya Namaskara

Here are some benefits of doing the Sun Salutations:

  • Loosens up joints, flexes all muscles, and massages all the important internal organs
  • Creates breath awareness, helps us to breathe correctly (slow and deep), and increases oxygen
  • Reduces anxiety and stress
  • Increases circulation in vital organs (heart and lungs)
  • Opens your chakras and harmonizes the whole body/mind complex
  • Aligns with the meridians and sen lines
  • Prepares your body and mind for meditation (creates mental clarity)

Happy Valentine’s Day!

Namaste, world

Inner Drishti

DSC_0386 (2)About five days ago, I woke up with mild vertigo*. I get vertigo occasionally. Sixteen years ago while I was swimming in the ocean, a wave crashed down on my head, and I hit my head on something. Ever since then, I am vulnerable to getting vertigo. A head cold or stress can set it in motion.

If you have ever had vertigo, you know that the room can spin around. It can be scary. When I have dizziness, I use a drishti to anchor my gaze. A drishti is a focal point. I stare at one spot or object. I do not let my eyes off the object or spot. According to Wikipedia, a drishti, or focused gaze, is a means for developing concentrated intention. It relates to the fifth limb of yoga (pratyahara) concerning sense withdrawal, as well as the sixth limb dharana relating to concentration.

When I teach yoga, I instruct my students to use a drishti; especially for balance poses. I say to my students, “Steady eyes…steady pose.” And when I have vertigo, I must use a drishti. It is the only thing that keeps me from spinning around and around.

This past week when I had vertigo, I thought about what if I need to close my eyes. For example, if I am resting or sleeping or even during an emergency situation. So this week I practiced using an inner drishti. And when I did use the inner drishti, I found comfort and stability. I felt like I could manage my vertigo symptoms and it eased my fear of vertigo.

My inner drishti is a red rose. I picture in my mind the beautiful rose, like the photo above. I remember my time walking through the Wilson Rose Garden at the Minnesota Landscape Arboretum. I steady my eyes on the rose. I can see its delicate petals. I remember its fragrant smell.

I encourage everyone to pick an inner drishti. Practice using it. Maybe when you do the tree pose or some other balance pose, you can close your eyes and practice your inner drishti. Or practice using it before you go to sleep. Pick one image. It must be something beautiful, something you love. It should also be something you can see in nature or real life. Why? Because I think it will connect your brain with a positive memory, and this will trigger a pleasant sensation.

You have a powerful mind. You can use your inner drishti as a tool to calm your mind, increase concentration, and reduce fear.

Namaste, world.

*Suggestions if you have vertigo: get the over-the-counter medication called Bonine, receive physical therapy, wear Sea Bands (acupressure bands).

 

 

 

 

 

Yoga: My Anchor

 

anchor1

Yoga is like an anchor for me. My boat (my body) is in the present; sitting on top of the water, and is exposed to the elements of life. But my anchor reaches deep into the unknown, and yet it creates stability. The depth of the water symbolizes how far I am willing to explore my spirituality. Can I work with my fears? Can I let go? Can I travel with ease and follow my intuition? I pick up my anchor and release it into the depths of mystery many times during the journey of my life.

According to Merriam-Webster, an anchor is a reliable or principal support. Yoga is a support we can depend on in our life. We need that support because the mind is like the wind. In the Bhagavad Gita, it says, “The mind is impetuous and stubborn, strong and willful, as difficult to harness as the wind. But it can be trained by constant practice and by freedom from desire.”

In the vast sea of life, the wind will push my boat around with recklessness – if I allow it. But I can become steady with my anchor, and let my sails harness the wind to direct my boat according to my plan. I will learn to ride the waves and become my own captain.

Namaste, world.

The Lived Life

butterfly girlI have been thinking a lot about the quality of life and death. My Buddhist teacher, Bhante Sathi, asked me one simple question that will not get out of my head. He asked me, “Are you satisfied with your life?” And I replied, “Yes.” When I look at my life, I am satisfied with everything that I did. I have a few things that I would do differently, but, all in all, I am satisfied.

An unlived life causes the fear of death. If you are happy with your life, then you can let go. But if you feel that you did not live your life, then fear can appear. Are YOU satisfied with your life?

Almost every day, I sit with the dying. I see my patients mortality and my mortality and the brief span of time that we call life. The Buddhists believe, just like in nature, there are two events: birth and death. I, too, believe that we are part of a cycle of birth and death (reincarnation). I do not fear death. However, I am curious.

Do you sleep at night? Sleep is the twin of death (Yalom, 2008). We experience a taste of death every night. Death is part of us, part of nature. And every morning is a symbol of rebirth. All things begin and end and then start again.

Most of my hospice patients decline until they are in a sleep-like coma. Also, they hold their breath. Some hospice practitioner’s call this, “Fish out of the water.” They retain their breath like a fish out of water, opening and closing its mouth. After they hold their breath, then they need to catch their breath. So it’s a cycle of retention (holding the breath) and fast breathing.

When I watch my patients breathe, I understand the importance of learning pranayama (regulation of the breath through specific techniques and exercises). Pranayama exercises help us to prepare for death. As a yoga practitioner, I understand the value of training the prana (breath/life-giving force). According to B. K. S. Iyengar (yoga master), it is best to practice pranayama with an experienced Guru or a skilled teacher.

Meditation also helps us prepare for death. Again, we watch the breath. In life, the breath is always with us.

When you are satisfied with your life, there is no fear of death. You lived your life to the fullest! No regrets. The essence of who you are stays with you. You go to sleep as you, and you wake up as you. It is through wisdom that we see the truth.

Namaste, world.

Reference:

Yalom, I. D. (2008). Staring at the sun: Overcoming the dread of death. London, Great Britain: Piatkus.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Be Like a Tree in a Storm, by Thich Nhat Hanh

Yoga-Tree

A strong emotion is like a storm. If you look at a tree in a storm, the top of the tree seems fragile, like it might break at any moment. You are afraid the storm might uproot the tree. But if you turn your attention to the trunk of the tree, you realize that its roots are deeply anchored in the ground, and you see that the tree will be able to hold.

You too are a tree. During the storm of emotion, you should not stay at the level of the head or heart, which are like the top of the tree. You have to leave the heart, the eye of the storm, and come back to the trunk of the tree. Your trunk is one centimeter below your navel. Focus there, paying attention only to the movement of your abdomen, and continue to breathe. Then you will survive the storm of strong emotion.

You should not wait for emotion to appear before you begin practicing. Otherwise, you will be carried away by the storm. You should train now, while the emotion is not there. So sit or lay down and practice mindfulness of the breath, using the movement of your abdomen as the object of your attention. I am positive that if you do this exercise for twenty days, ten minutes per day, then you will know how to practice whenever a strong emotion comes up. After ten or twenty minutes, the emotion will go away, and you will be saved from the storm. – Thich Nhat Hanh