YogaTalk

Practical reminders for ordinary splendour

PRACTICE

SOUNDSCAPE

Most of us are blessed to hear the unique sounds of our daily living; but being used to it makes it easier to miss it.

We can make a practice of listening to sounds which happen to be around at the time. Stopping to do this on a regular basis can help make us feel connected to our surroundings, more at ease and embodied in the world.

Anytime can be a good time. Why not try it now?

Drop your shoulders and allow the breath to soften.

Relax the eyes, then close them.

Feel happy to pause from action, resting for a few minutes just to listen.

Let your other senses begin to take a back seat, as you tune-in to any sounds or apparent silence…

Let your ears be open to listening without trying, soaking up sounds in general, but nothing in particular.

Imagine your ears and eyes are smiling, with any tension in your neck or face just melting.

Become immersed in all these sounds together. Notice layers of volume, frequency, rhythm and texture.

But can you listen in a neutral way? Is it possible to simply not be bothered by any sounds which feel intrusive?

If you hear people talking close by, make a game of not homing in to conversation content. Listen as if it were an unfamiliar language; notice rather the manner of their talking, the level of friendliness in their interaction.

Then, focus on just one sound in particular. And give this your full attention, remain this way for some moments, just listening…

If there are other sounds, then pick out a different one… as if hearing it for the first time.

Continue this for as long as you like, hopping from sound… to… sound.

When you feel it’s nearing time to close the practice… breathe deeply.

Feeling firmly planted in the landscape.

Hear once again the general mix which is your soundscape, and let all your senses come into play. Open the eyes and smell your surroundings.

Smile if you like, and when ready begin to move… at ease in your environment.

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PRACTICE

TASTE

Too many humans, all needing food, in a volatile, ever-changing world, which they don’t look after…?

Not really a good recipe for peaceful eating!

When such creatures, full of desire and emotion brew alcohol…

Well it doesn’t seem to make for moderate drinking either! 

Food and drink can be such a pleasure, but going by the present state of the nation which I love …

It seems our consumption is doing more harm than good. 

Enough said. Rant over. This website is not about preaching, and likes to focus on the fun and the positive.

So here are some light-hearted reminders of things we can do which make for happy eating, pleasant drinking and good digestion. 

As usual it’s about making a practice out of everyday behaviour. It’s a way of replacing bad habits with good ones using awareness and repetition.

We may not always remember, so it’s best to be more amused than self-critical when we don’t always manage it. The way I think about such things is: I’ll give it a yoga-turn:

STOP TO EAT

Practice not doing anything else while you eat, especially if that’s not the norm.

Turn off the TV. Put down devices. Let any music be quiet and unobtrusive. Let yourself sit peacefully with no distractions.

SIT TO EAT

Be upright and imagine your head floating upwards. Notice any slumping (as if trying to get closer to the food!)

If on a chair, try not leaning on the back of it (especially if it’s shaped like a bucket!) Try not to cross your legs, but have both feet on the floor and if the chair’s too high, put something under the feet.

DON’T RUSH

If you’re a habitual fast eater or drinker this one can be a real challenge… you’ll probably keep forgetting!

Chew the food completely. Put cutlery down between mouthfuls.

TASTE IT

Let the food or drink move around in the mouth before swallowing. If it tastes good, savour it.

A FAVOURABLE SETTING

Try to eat and drink in pleasant and friendly places, and if not alone then in congenial company.

THANKFULNESS

Pause in gratitude before eating and drinking. Thank the cook or provider if possible. Show appreciation.

MOOD

Try to avoid eating and drinking when upset or angry: it can influence our choices and hamper digestion. Notice thoughts as you eat and cultivate pleasant ones.

SNACKING

It’s easy to deceive ourselves about what we consume, and the quantity. “All I’ve had is a cracker…” Yes, but what about the half-inch slice of cheese on it and half a jar of pickle!

Whether through greed or need, some people eat too much, some too little.

If you’re lucky enough to have plenty of food, then it’s just a case of noticing what and when you eat between meals, or during preparation.

TABLE MANNERS

Notice the way you eat, especially when alone. Are you a lazy or messy eater? Eat mindfully, as if in company.

CHOICE

Obviously, some people’s diet is restricted through medical issues.

If we are fortunate enough to select what we consume, then remember to appreciate this freedom.

Why not pause to notice if what we’re about to swallow will nourish or harm us?

There’s always a moral and ethical aspect to food and drink. It’s worth considering what the environmental, human and animal costs are, and how much we value that.

It’s wonderful to be able to enjoy our food and drink. And what fun to be able to treat ourselves and be a bit naughty when it causes no harm!

A personal afterword about my own relations with alcohol:

So far (touch wood!) I’ve managed to avoid the devastation of long-term addiction… because in this area I know I could easily have had problems.

I’m obviously a huge fan of yoga, and it’s for a very good reason. Without wishing to sound dramatic, I do feel that yoga continually saves me.

At some point I realised that yoga’s benign and practical influence was percolating into all aspects of my everyday life, helping me manage myself better, leading to wiser choices. I really do feel that it saves me from a more impetuous self.  KX

 

 

 

 

 

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PRACTICE

THE COMPLETE BREATH

 

There’s a practice in yoga known as the Complete Breath. It’s simple and utterly delightful. It aids the body systems, can calm, yet also invigorate to empower action, or be a soothing prelude to sleep.

Just a few are beneficial, but five minutes of complete breathing goes a long way in reducing mental clamour and disquiet. So let’s begin… Listen to the podcast above or read the practice below.

Make yourself comfortable. Take a few minutes’ rest.

Close your eyes. Let the mouth gently close and the back of neck soften.

Notice the nostrils, imagine them softly flaring.

Follow the breath as it flows in and out at the nose.

Let the exhales be softer, let the inhales be a similar length.

Allow the face to relax, the jaw to release… the shoulders to let go.

Imagine your eyes are wide, extending out towards the temples.

Let your brow be smooth and free of frown.

Notice what you see with your eyes closed.

Feel the passages at the bridge of nose, down the throat into the lungs, to be clear and spacious, with plenty room for the breath to move in and out.

Let the belly expand out with each inhale, and enjoy the steady rhythm of your breathing.

And now let your in-breaths gradually deepen.

Feel the chest widen as each inhale fills the vault of your ribcage.

Feel the belly draw back with the exhales, as your ribcage remains big… deep… and wide.

Immerse yourself in the movement and waves of your breathing, and soak up this power into every nook and cranny.

Mark with short pauses where the in-breaths turn into out-breaths.

Don’t labour. Make each breath as comfortable as possible.

Remind the face to relax and the back of neck to soften.

Allow yourself this time to create feelings of physical and mental space.

Settle into the rhythm of your breathing…

Imagine any unwanted cares being released with the exhales.

Imagine drawing in clarity, energy and joy with the inhales.

Presently… when ready… let go of controlling the breathing, allow your breaths to become softer and softer.

Then…when you’re ready… end the practice as you began it… calmly and gradually.

 

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PRACTICE

59-POINT RELAXATION

This practice is a way to restore equilibrium in a matter of a few minutes.  It helps balance body systems and free us from muscular/mental tensions.  This releases energy for use on other tasks.

In addition to these general benefits, this particular practice sharpens our attention span.  It trains a chattering or sluggish mind to focus, meaning we have the potential alert engagement of our five-year-old self – minus the distractions!

The practice can also be used as an aid to sleep… meaning that it may not be completed because sleep intervenes.

This is wonderful if it’s our intention, but yoga offers more than that.  If you do tend to doze off inadvertently, then try it at times when you’re more likely to stay awake.

People sometimes say they have no time to stop and practice, not realising how much their wellbeing benefits from doing exactly that, not appreciating how their function and energy is improved – saving time in the long run.

Notes on practice 

The relaxation is written and also a podcast. You can listen by clicking the arrow above.

Grab opportunities in your day to practice; just a few minutes to lie down comfortably, uninterrupted, devices turned off. 

The podcast lasts just over six minutes, but you can also learn the sequence, for practice without guidance. 

Varying the method and times of practice will help keep the mind engaged; try different speeds, and varying the starting point between left and right. 

The best position for this practice is savasana (the corpse pose), resting on the back, legs out, feet comfortably apart, hands palm-up and away from the sides. 

If the lower back complains, put a pillow under the knees. If the neck prefers, rest the head on a thin pillow or roll something up for under the neck. 

Covering the eyes will help to still the mind. 

Be aware of body symmetry; lie face-up, for even a slight head-turn can lead us into doze or daydream. 

If you find this a challenging practice, don’t be put off – you probably could do with its benefits, so it’s worth persevering. Be light-hearted and as you lie there, always imagine that your eyes are smiling. 

Familiarise yourself with the exact areas of the body mentioned: 

Forehead centre is just above the bridge of the nose. 

When thumbs and fingers are mentioned, think of their tips. 

The solar plexus is the centre of the upper abdomen. 

The navel centre is just below the navel. 

The pelvic floor is the saddle of muscle supporting the abdomen. 

The hip is the hip joint, adjacent to the groin. 

And if you deviate from our script it doesn’t matter, there are other ways to navigate around the body – you could make up your own!

The practice

Once in position, close the eyes.

Stretch the thumbs and fingers, then let them go.

Move the feet and wiggle the toes, then let them go too.

Relax the back of the neck and if the face is tight, yawn.

Begin to settle.

Gaze softly into the back of your eyelids; imagine that your eyes are smiling.

Let the mouth be closed, with no hardness in the lips, but the glimmer of a smile.

Notice your hands.

Now notice the breath, and let your exhales soften.

Allow yourself this time and space to totally settle.

Imagine any tightness melts away with each out-breath.

Your attention is now going to focus around parts of the body.

Notice the forehead centre; this is the start…

  1.  Forehead centre
  2.  Throat centre
  3.  Heart centre
  4.  Right shoulder
  5.  Inside elbow
  6.  Wrist centre
  7.  Right thumb
  8.  First finger
  9.  Second finger
  10.  Third finger
  11.  Fourth finger
  12. Wrist centre
  13. Inside elbow
  14. Shoulder
  15. Heart centre
  16. Left shoulder
  17. Inside elbow
  18. Wrist centre
  19. Left thumb
  20. First finger
  21. Second finger
  22. Third finger
  23. Fourth finger
  24. Wrist centre
  25. Inside elbow
  26. Shoulder
  27. Heart centre
  28. Solar plexus
  29. Navel centre
  30. Pelvic floor
  31. Right hip
  32. Right knee
  33. Right ankle
  34. Big toe
  35. Second toe
  36. Third toe
  37. Fourth toe
  38. Fifth toe
  39. Ankle
  40. Knee
  41. Hip
  42. Pelvic floor
  43. Left hip
  44. Left knee
  45. Left ankle
  46. Big toe
  47. Second toe
  48. Third toe
  49. Fourth toe
  50. Fifth toe
  51. Ankle
  52. Knee
  53. Hip
  54. Pelvic floor
  55. Navel centre
  56. Solar plexus
  57. Heart centre
  58. Throat centre
  59. Forehead centre

Let the awareness stay resting at the forehead centre. 

Now notice your hands. 

Become aware of your breathing. 

Follow the breath as it flow out and in. 

Begin to let your awareness pan out… 

Take in any sounds… close up, then far away. 

Notice the temperature of the air, the feeling of cloth against skin, the ground beneath you. 

Breathe more deeply. 

Stretch the fingers and the thumbs. 

Now start to make bigger moves… perhaps hug in your knees or have a big stretchy yawn. 

Open your eyes, and when you’re ready, get up and move on.

 

 

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PRACTICE

A RED DOT STOP PRACTICE TO LOOK AROUND

For an introduction to the STOP PRACTICES see Kit’s blog-STARTING TO STOP.

This is a practical reminder to stop and notice what’s happening around us at the time. It helps bring us into the moment and improves the quality of our attention.

To effect these stops, the practice uses the Red Dot method: 

Put a dot on the palm of your hand with indelible ink. Whenever you notice the dot, pause for a few breaths. 

The dot could be on either palm… try it both ways. Seeing one palm too frequently may not help the practice – it’s for you to decide. 

The dot can be any colour; I use red because of its association with traffic lights. 

The red dot is mostly used for short stops, whereas this practice is a good one when we have time for longer pauses. 

The practice

When you notice the dot, if time allows, stop to pause for up to one minute. Sit down somewhere if this helps you feel more discreet.

Take your attention inwards.

Drop the shoulders. Relax the face and back of neck.

Let the out-breaths soften and the in-breaths deepen.

Move your attention outwards. Look directly ahead. Notice what you see.

After some moments, allow your head to turn and look around.

Allow your gaze to discreetly take in any people or animals who are about.

Observe their movements and their manner, without judgement and with compassion. If you can, do this without them noticing.

Do they seem comfortable and at ease with themselves? Do they seem skilful in how they stand, sit, lie or move around?

Now shift your attention to any wider landscape – inside or outside, urban or rural, natural or man-made, day or night.

Experience these surroundings as if for the very first time.

If you can see the sky, observe any drifting clouds.

Vary your field of vision, between close up and far away.

Take in the quality of colours, of light and dark, and then begin to notice sounds.

Move your head to receive individual sounds, both close up and far away.

Now, along with sight and sound, begin to take in smells.

Let all your senses collaborate in a heightened experience of time and place.

Feel the smallness of self amid the vastness of space.

Sense the shortness of these moments in the long long age of earth.

Allow yourself to marvel at our unique and ever-changing world.

And when you’re ready, resume action and move on.

OTHER RED DOT STOP PRACTICES

A red dot stop practice to improve present state of mind

A red dot stop practice to think of someone

 

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PRACTICE

A RED DOT STOP PRACTICE TO THINK OF SOMEONE

For an introduction to STOP PRACTICES see Kit’s blog-STARTING TO STOP.

This practical reminder helps us to stop being wrapped up in our own needs and desires.

It’s an exercise in unselfishness: since, like our bodies, such things improve by regular use.

It involves stopping to call someone to mind.

It could be more than one person; perhaps a family, household, establishment, community or town. It could even be a whole nation or race. 

It could be a person or people you’re feeling estranged from. Someone you have difficulty liking or getting along with. Someone perhaps who is causing you problems.

The practice can change how you feel about them, and help how you respond the next time you meet. 

It could be a person or people for whom the day is significant. Perhaps a day of celebration or particular challenge. Perhaps they’re sick or just having a hard time. 

To effect these stops, the practice uses the Red Dot method: 

Put a dot on the palm of your hand with indelible ink. Whenever you notice the dot, pause for a few breaths. 

The dot could be on either palm… try it both ways. Seeing one palm too frequently may not help the practice – it’s for you to decide. 

The dot can be any colour; I use red because of its association with traffic lights. 

It’s helpful to decide the subject/subjects of your practice beforehand.

This allows you to proceed without too much extra thinking. 

Read the practice through a few times, perhaps before sleeping and again in the morning, with a view to practising it over the coming day.

Soak up what you remember and make it your own.

The Practice

When you notice the dot, pause from action for a few breaths.

Drop the shoulders. Relax the face and back of neck.

Notice your breath. Let your exhales soften and your inhales deepen.

Call an image of your subject/subjects to your mind’s eye. Imagine looking down upon them from the sky.

You might even picture them clearly in a particular location if you know what they’re doing at that time.

Say their name in your head or voice it softly.

Take some deep and easy breaths.

Imagine a white healing light all around you.

As with love and compassion, the light is inexhaustible… not like some commodity which when used up is then unavailable. It existed before humanity and will remain afterwards. If we’re lucky we can have it and use it.

Draw in the light through your breath and your skin.

Feel it soak into every space, molecule and atom.

Feel that the light is enlivening you.

Now direct it to them.

Imagine them healed by the light. Imagine it guiding and helping their day.

Along with the light, send well wishes and good intentions.

You too have experienced this healing power of light.

Become aware of your surroundings. Feel yourself firmly rooted in your landscape.

Look around. Notice sounds.

And when you’re ready, resume action and move on.

OTHER STOP PRACTICES

A red dot stop practice to improve present state of mind

A red dot stop practice to look around

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PRACTICE

A RED DOT STOP PRACTICE TO IMPROVE PRESENT STATE OF MIND

For an introduction to the STOP PRACTICES read Kit’s blog-STARTING TO STOP.

This practical reminder uses breath awareness to restore equilibrium. It helps how we respond to ourselves, and to whatever’s happening around us.

It can prove an effective and immediate balm, even for an anxious frame of mind. 

To effect these stops, the practice uses the Red Dot method:  

Put a dot on the palm of your hand with indelible ink. Whenever you notice the dot, pause for a few breaths. 

The dot could be on either palm… try it both ways. Seeing one palm too frequently may not help the practice – it’s for you to decide. 

The dot can be any colour; I use red because of its association with traffic lights. 

How we are breathing is a reflection of our condition. This means we can consciously influence our immediate physical/mental state through our manner of breathing, ie; A softer exhale tells the vagus nerve to slow the heartbeat.

Consequently, this is an effective tool for more skilful and attuned self-management. It is first-hand experience of the intimate links between thought, feeling, muscular/mental tension and breath. 

Read the practice through a few times, perhaps before sleeping and again in the morning, with a view to practising it over the coming day.

We suggest below several visualisations; choose just one for each single pause.

Soak up what you remember and make it your own.

The practice

When you notice the dot, pause from action for a few breaths. Each breath is an opportunity for inspiration.

Drop the shoulders. Relax the face and back of neck.

Notice your breath. Let your exhales soften and your inhales deepen.

Breathe yourself into here and now. Let your breathing keep you in these moments.

Focus on today. Let go of yesterdays and tomorrows.

The breath is solar energy. Breathe it. Absorb it through your skin.

Our solar cycle both gives us vigour and helps us to rest.

Inhale vitality right down into your fingers and toes.

Draw power into every molecule and atom.

The breath is a quickening wind to clear away self-deception.

Be unafraid to breathe it deeply. Inhale into your head; let it brighten eyes with which to see yourself more clearly.

Have it blow away cobwebs from your mind.

The breath is a light of understanding, bringing wisdom to your daily thoughts and actions. Let it enlighten today’s decisions.

Bathe in the light and let it guide your choices.

The breath is perception to show what lies behind our own and others’ actions.

Soak up insight with your inhales.

Let it help your interactions with yourself and with the world.

The breath is a friend who gives us courage to face challenge.

Inhale the resolve to try and do what’s right, even when others think us wrong.

Let this help you live a virtuous and good life – of being true to yourself.

The breath is compassion, even when times are hard and life unkind.

Inhale into your heart the love that melts away negative emotions.

Accept that a life less anxious is indeed a life more kind.

The breath is forgiveness. It helps heal our wounds.

Inhale generosity of spirit.

Be reminded that it can be hard to live a humane life.

The breath is dynamic and cheerful, helping us to be less serious.

Let inhales lift your spirit and lighten any heaviness of heart.

Remember that even the happiest will know some sadness – joys and sorrows are just part of life.

Breath is revelation: that our fears can root us to the spot or send us fleeing for refuge… why not let the exhales dissolve anxieties, which hold you back and stop you enjoying this splendid life?

The breath is harmony. Why not be comfortable in your skin and at ease within?

Inhale peace. Be at peace.

Feel connected, be connected, stay connected… this is your world.

Do you feel refreshed?

When you’re ready, resume action and move on.

OTHER STOP PRACTICES

A red dot stop practice to think of someone

A red dot stop practice to look around

 

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PRACTICE

UPON WAKING

A powerful tool for improving mental state, this practice helps nip things in the bud before the day gets going.

Cultivating the skill of watching how we waken helps us gauge our mood more easily. It’s like a reset button to help improve how we respond during the coming day, whatever happens.

Being able to step back from knee-jerk over-reactions is liberating.

Feeling we have room to move helps us see that we have choices.

Feeling we have room to breathe helps keep our centre calm to help weather life’s storms.

Notes on practice

This is a practice done in bed before rising. It’s a useful habit to cultivate.

It can be easily adapted to last only moments or be extended into minutes.

Like other practices, it’s simple, but not easy to apply. It’s easy to wander off in thought or daydream, or in this case to fall back into sleep!

The practice makes a number of suggestions – just take up whatever’s useful and make it your own

The Practice

Become aware of being awake.

Resist the urge to move just yet. Let the eyes stay closed.

Allow yourself this pause to mark the moments when sleep is ending and consciousness begins.

Note the position of your body as it wakens.

Become aware of having hands and limbs. Softly gaze into the backs of your eyelids.

Slowly roll over onto the back if you’re not like that already. If the back likes it, bend the legs at the knees.

Following these first stirrings of your day, settle again and let the hands rest.

Become aware of the body breathing. Sense its movement as you breathe.

Have the tongue on the roof of the mouth. Letting it lift at the back helps the mouth stay closed.

Sense air at the nostrils; follow it moving out, and then in.

Let the exhales soften and the inhales lengthen.

Recall any significant dreams. Take them in so you can revisit them later.

Notice how thoughts and feelings arrive.

Rest the hands on the belly if that feels ok. Let the exhales be calm so they steady the breathing.

Allow the belly to relax. Enjoy the movement of the breathing.

Become aware of facial expression. Let your eyes stay closed, but imagine them smiling, whatever your mood.

Notice the manner and rhythm of the breath. Let the inhales deepen.

Breathe into every nook and cranny. Feel the entire body being breathed.

Imagine the breath as a healing white light. Draw it deeply in. Let it soak into tissues, cells, molecules.

Your body of light is energised, more than enough for the day… and this energy will not drain away through contact with people and the world.

Consider the day and the date and whether it’s significant in any way.

Imagine yourself in the places today where you expect to be. Picture yourself interacting well and feeling at ease.

Picture yourself being perceptive, responding wisely, taking interest in others… making good decisions.

Call to mind anyone for whom this day is significant. Imagine them bathed in their healing white light.

Call to mind in turn any of your best-beloved. Picture them where you think they might be – also bathed in their healing light-energy.

Call to mind anyone causing you problems, or from whom you’re estranged. Send them some light. Feel any anger or resentment melt from your belly. Imagine yourself not the least bit defensive the next time you meet.

Return to the breath at your nostrils. Inhale a sense of physical and mental space – space to move with comfort and ease; breathing space; lots of room to think clearly.

Inhale what could serve you well, such as courage, joy, vitality.

If your heart feels heavy, imagine it lighter.

Exhale any feelings of nervous apprehension about the day ahead.

Feel ready to be a good receiver.

When it’s time to move, enliven your senses. Hear any sounds around… those close by, then those further away.

Feel a surge of energy as you open your eyes. You’re now ready to rise and get to grips with the day!

Click here to read RAISE YOUR DAY blog

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PRACTICE

A BREATHING PRACTICE

A practice for breath awareness:

Find a comfy warm spot.

Lay on the mat in Savasana (flat on the floor) – you may prefer to sit – you may prefer to try this lying in bed.

Begin by taking the attention to the breath and the heartbeat.

Take a moment to arrive in the space you are in.

This action – or lack of it – may be enough to aid your calming and relaxation process. If that’s the case, don’t search for more. Be happy that you are in a good place in the mind and body.

Become more aware of the breath and inhale gently and softly through the nose. Allow the outbreath to be equally as long as the inhale – or maybe a little longer if that feels comfortable for you.

It can be useful to breathe in to the count of 3 and out to the count of 3. This helps to focus the mind on the breath and away from external distractions. If you become uncomfortable, return to your free and normal breath at any time.

Next notice where you are breathing – in the chest – the belly?

Try directing it consciously first to the belly then the chest. Notice how the belly expands, and how the movement creates subtle movements of the hips in their sockets, or the gentle tilt of the pelvis. If you are holding tension in these areas the movements may not be happening.

Take the awareness and focus to these areas and try to relax as you exhale. With a little patience and practice these movements will become apparent as you tune in to the body.

Notice when the chest expands how the ribs lift and widen and how the shoulders are able to move in the joints.

This is the body’s natural way of creating space and movement in the joints and is perfectly normal. Observe a young child or baby as they are sleeping – young enough not to have learned the sensation of holding tension or subconscious restricting habits.   You may be able to recreate this special free breath in your own practice.

When you feel comfortable with this gentle breathing you will be able to do it anywhere and use it for your own wellbeing and relaxation. 5 or 10 minutes every day will have you doing this without having to think about it.

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PRACTICE

A 10 MINUTE REST

 

 

This is also a podcast.  (To listen, click on the arrow above). Read it through a few times imagining you are at rest – it will help the suggestions soak in.

Use the practice as a prelude to sleep or to help quell anxiety if you’re having difficulty sleeping.

Also try the practice as an energiser during the day by permitting yourself time out, even just a few minutes, to take a rest.

Unless you’re already in bed, an easy chair with leg support is fine; or lie on the back, feet apart, palms uppermost. If the lower back complains – put a pillow under the knees.

The practice:

If tense once in position, stretch and yawn.

Let eyes relax and close; begin to settle.

Softly gaze into the back of your eyelids – notice what you see.

Become aware of your hands, keep noticing them.

Let the mouth softly close.

Place the tongue in the roof of the mouth. Let it lift at the back – it will help you keep the mouth closed and breathe through the nose.

Sense the breath at the nostrils, follow the air moving out… moving in.

Imagine more space for the air… in the chest, in the throat, and the bridge of your nose, for the lungs to breathe.

Notice the manner and rhythm of your breathing.

Allow the out-breaths to soften; feel them lengthen as they soften. Let the inhales and exhales be of similar length.

Take a few big… deep… breaths.

Open the mouth and sigh out the exhales. Do a few more of these, and imagine any worries or muscular tensions melting away along with those out-breaths.

Have the mouth softly close again, and breathe through your nose.

Now let go of your breath to notice other things.

Become aware of the expression on your face – imagine that your eyes are smiling.

Give yourself permission to be light-hearted and do nothing except lie there relaxing.

Feel face muscles releasing – no frown or hard line between the lips.

Let any tightness in the back of the neck melt away.

Allow the shoulders to let go of the arms.

Remind any tightness in the legs to release.

Feel your pelvis settle heavily; imagine it widening, as if to make more room inside for your abdomen.

With every out-breath let any hardness soften.

Sense your weight releasing down and enjoy the ground rising up to support it.

Be a good receiver of that ground underneath, and feel the weight of your body melt into it.

When thoughts come, just notice what they are – like clouds drifting across your mental sky.

When thoughts come… imagine them flying off like a flock of birds.

When thoughts come… imagine saving them for later.

Simply lie there and feel your body breathing and relaxing.

Imagine yourself being bathed in kindly white light.

When distractions come notice your hands and what you see with your eyes closed, and the softness of your breathing.

Focus on these simple things so that all the other stuff of life can melt away for a while.

And now allow your breath to softly deepen.

Feel that you can inhale whatever serves you well now – such as joy, peace, health, vitality… and let go with your exhales of negative things.

Breathe a feeling of more physical and mental space – space to think clearly and move with vitality when you get up, or the space to fall asleep and let go.

Listen to the 10 minute guided resting practice by pressing the arrow below.

 

 

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PRACTICE

A STANDING PRACTICE

We can occasionally find opportunity to do nothing but stand empty-handed.

We can make the best of a waiting or queueing situation.

Length will vary, with each occasion different. 15 minutes is a long stand, but 2 is still useful. Take advantage of such moments throughout the day. Let what begins as conscious effort become intuitive, until it no longer feels like practice.

Don’t expect every practice to be interesting or enjoyable. Even when we’re not waiting for something, restlessness and agitation can still be a challenge.

Obvious influencing factors are footwear, clothing, environment and circumstance – pleasant or otherwise.

Recognise inconspicuous opportunities in public or in private – especially when barefoot.

Wherever we are, however we feel, a practice can be beneficial to mind state and comfort in standing.

Why not try it now, let’s begin…

Sense the freedom of a pause from action, and interaction.

Put down bags, be empty-handed.

Become aware of breathing.

Let yourself settle, grow and widen.

Release the jaw, gaze at nothing in particular, eyes relaxed or closed.

If in public, be inconspicuous and pause from interaction.

Stand on both feet equally; let surroundings fade into background.

Notice the feet. Feel their floor contact, and their comfort or discomfort. Allow the toes to wriggle if possible.

Rock on the feet slightly: forward, back, all round. Imagine them even springier and stronger.

Let the heels lift slightly by pressing the balls of the feet down, and then settle, no longer moving but relaxing.

Focus from the waist downwards. Are the buttocks clenching too tightly? Are you holding-on too much in the belly?

Try not to let overtight leg muscles push the knees back.

Relax the legs as much as possible but keep the feet springy.

Loosen the hands, and allow the shoulders to let go of the arms.

Play with how weight distributes around your feet. Can you relax more and resist standing stiffly?

Optimise muscular action, in the buttocks, the abdomen, and the muscles around the waist. Rather, let them collaborate in more effortless standing.

Bringing your attention to the ribcage; sense its volume. Feel it move with the breathing. Allow the back to widen.

Notice armpits. Bend the arms slightly, then relax them.

Permit the head to lightly nod, rotate, then settle, with chin level.

Feel the head float up – imagine it weightless. Let jaws, lips and face relax. Back of neck soft. Imagine the eyes themselves softly smiling.

All below the waist is anchored by gravity, whilst all above can release up, like a plant toward sunlight.

Resist trying. Can you enjoy the energy and vitality of effortless standing?

When you sense the time to stop, let the breath deepen.

Let ears listen and eyes look. Take in surroundings. Then, till the next time, move on.

See OUR ARTICLES ON STANDING

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PRACTICE

A PAUSING PRACTICE

We can only feel the benefits of a practice by remembering to do it on a regular basis.

Resolve to allow yourself pauses throughout the day, until it becomes part of what you unconsciously do. The challenge is largely remembering to do it.

It’s too easy to not make room for these practices, by feeling we can’t spare the time – even though they’re enjoyable and beneficial, helping us to function so much better. We actually save time in the long run.

(Like other practices, this will soon also be available as a podcast.) 

The Practice

Recognise a natural pause, a short break from action.

If upright, stand still; if tired sit down.

If clutching something, put it down. Be empty-handed and open-hearted, and welcome this space.

Notice the breath, which reflects how you are feeling. If you are stressed or have been rushing, allow the out-breath to soften; this will help reduce the heart rate.

Sigh a few deeper breaths out through the mouth, as if exhaling for now the cares of the day.

Remove any glasses to give your eyes a break. If the face feels tight, yawn and stretch it, then relax.

Allow the shoulders to drop and release the weight of the arms. Relax the hands. Let the head float up, jaw releasing, back of neck softening.

Take a moment to attune your senses. Feel your body breathing. Notice sounds, smells, temperature, and the contact of clothing on skin.

With relaxed gaze, take in your surroundings. If outdoors, notice wind and weather.

It is possible to become entirely absorbed in these moments, a central calm in the maelstrom of a changing day.

From what are you pausing? What kind of thoughts have you been thinking? Have they been a good influence on your behaviour so far today? Notice thoughts which come whilst you pause.

Imagine inhaling everything you need right now, to help improve and make the best of your day.  Breath in what’s helpful, breath out what isn’t.

Move on when ready, restored by this pause… until the next opportunity.

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PRACTICE

A WALKING PRACTICE

This is a practical reminder, to help you notice how the way you walk affects the way you feel. We aim to also shortly make it available as a podcast.

As this practice is written and we can’t read whilst walking, please read it a few times beforehand, and imagine you are walking, so that the suggestions soak in.

The more we practise, the more benefits we feel. So consider even a short walk as an opportunity; the benefits will gradually soak in until it no longer feels like a practice.

If possible be unburdened, except perhaps for a moderate backpack.

For the first few times, alone is best.

Switch off or leave behind mobile devices.

Be in comfortable footwear.

Be outdoors, hopefully in clean air – though large indoor spaces are also suitable.

Remember to appreciate the ability, and the liberty, to walk.

The Practice

Recognise small opportunities to practise.

Look around as you walk and take in your surroundings.

Pay attention to walking safely, so as to avoid collisions and trips.

Set a moderate pace which allows easy breathing through the nose. Let the mouth softly close.

Stretch the hands as if newly released from tight gloves – then let them relax.

Allow the shoulders to soften, and let go of your arms.

Feel the head releasing upwards as though weightless; let the neck be free of tension.

Let your powerful feet press down; allow their spring to push you forward.

Sense the length of your legs as you enjoy their movement. Resist any habit of tightening the ankles, or of walking from the knees.

Become aware of your breathing. Let your exhales soften.

Feel the breath in your back; follow it out, follow it in.

Imagine the whole of your body being breathed.

Stay aware of your surroundings whilst walking alone. (!) Let ears listen whilst relaxed eyes scan.

Notice the expression on your face – if it’s tight, let it relax.

Can the line between your lips feel soft? Imagine your eyes smiling. Let any frown or furrowed brow melt away.

If the shoulders and neck tighten up, let them go again.

If unwanted tightness or thoughts creep in, imagine them dissolving with your out-breaths.

When walking uphill, put more spring into your step, and push down with your feet. Then imagine your head leading you up and forward.

If outdoors, take in signs of the season, the quality of the light, particular smells and sounds.

Notice your reaction to changes in the weather or to sudden noise – do you tend to over-react, or to hunch up against the cold?

Counter heaviness or lack of energy by feeling more purposeful.

Try quickening your pace, perhaps varying the length of your steps. Discover what you can do to feel more at ease.

Be playful, lighten your heart, be glad not to take life too seriously. So that’s why children skip! Try it yourself, or break into a run.

Remember, this awareness in walking affects how you think and feel. It can change you! Make a positive choice to enjoy and use this power.

From time to time, stop… allow yourself pause. Do nothing. Notice how you feel. Look up at the sky!

Returning to your normal stride, with an easy breath, set a comfortable pace and rhythm.

Avoid rushing, and the urge to simply arrive.

Be open to the idea of receiving the things which come along for free!

When you encounter others, see them in a kindly light, knowing that how they have sat, stood or moved will affect how well they think and feel.

Remember that it costs nothing to smile at strangers.

Continue to focus on these simple things; welcome this breathing space that allows less helpful thoughts to slip away.

Notice how you feel as the practice winds down, and you arrive somewhere. Hopefully you will want to hone these skills by repetition in the future.

And, last but not least, appreciate your fortune that you are able and free to walk.

 

SEE ARTICLE ON WALKING

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