lancashire Archives

PLANET WONDER

October 29, 2018

I don’t mind sounding corny – some things just can’t be said enough:

Our home planet is unique…

Close enough to our sun to be warmed, but far enough away not to be scorched…

Half-days basked in light and half-days cooled in shade…

So much potential for life – this earth could be heaven. How lucky we are.

Here are some personal thoughts on how experiences of everyday wonder can help lift us from the swamping rigmaroles of personal life. I think of it as giving things a yogaturn. Because…

Because, it’s just so easy to get wrapped up in our own little world.

I got bogged down this summer. A health crisis was consuming too much energy; I could manage to teach well enough but had no creative urge to write. Small things got to me. I could get anxious about the least thing and, in the continuing rainless weeks of baking heat, I did not thrive.

One day, we couldn’t bear the screeches of our neighbours’ grandchildren on their trampoline, swings and slide. With no quiet indoors we went out to escape the noise.

On the market, two blokes stood smoking as they faced into the hatch of the little snack bar. They seemed oblivious of our efforts to get served, as we manoeuvred forwards and back to avoid their clouds of smoke.

We headed for the clean air of the hills, escaping with the curlews on the hot scorched moors.

Soothed but hot and thirsty, we then took refuge in the coolness of a favourite pub in trendy right-on Hebden Bridge. The place was busier than we’d ever seen it. People with drinks wandered uncomfortably from room to room looking for seats. Two ladies eating pickled eggs and drinking wine were comfortably sprawled across all the bench seating for three tables at one side of the room. I managed to squeeze up next to a guy’s big rucksack which he did not move from the seat; he and his stuff were monopolising a space which could have seated five or six. He looked the sensitive type but clearly wasn’t! I couldn’t help noticing that the book he sat reading was called “Higher Consciousness”.

How come people seemed so uncaring and oblivious to each other’s needs?

I like to people-watch. I learn a lot. Normally I’m upbeat in observation with a light-hearted yogaturn overview – but not that day. I longed for planet simple, where social interchange was always easy, caring and thoughtful.

I often head off to the hills in my heart and mind – it helps me see a bigger picture which is more compassionate and kind. But not that day. I just felt annoyed. Husband said I needed to get on the yoga mat, and he was right. Getting on the mat does always seem to sweeten life and set things right. I had been unwittingly sinking into my own realm of the unwell, yogaturns somehow slipping away in my preoccupation with personal affairs and health.

These yogaturns are for any time, whatever our situation and however we’re feeling – we just sometimes need reminding.

Selfish and defensive behaviour are often rooted in uncertainty, ignorance and fear.

Remembering this is in itself a yogaturn, which helps us feel compassion toward the inconsiderate or unkind, at times saving us from our own knee-jerk reactions.

Yoga helps us raise a more attuned self-awareness which is not self-obsessed.

Remembering this is another yogaturn, so we don’t take ourselves too seriously and can have a light-hearted default mode, even if we’re not in a good place at the time.

I like to lie down on my back on the yoga mat, semi-supine, open-handed, arms out wide. Eyes closed, I imagine a starry sky on a clear moonlit night. Having seen such skies and felt sublime I can invoke those feelings once again, purely through memory.

Letting such wonder be part of the ordinary everyday is yet another yogaturn. It uplifts and enriches life.

When I remember to gaze up at the heavens , I’m overwhelmed with wonder at this vast display of space and time.

Such feelings bring a shrinking sense of self without denting self-esteem. We can be reminded of our own short transient life without fearing its end.

Gobsmacked by starlight, I know that I am but one of similar billions, with each of us a tiny part of this boundless ever-changing universe. Such feelings humble me, helping me feel more connected to others and our world.

Perhaps the word ‘awe’ is overused today – but not felt enough.

Feelings of wonder, awe and the sublime are not so rare – they can just easily be missed or overlooked.

It’s not necessary to visit exotic locations, have bucket lists with bungee jumps, be an astronaut, blow our mind on drugs… to be uplifted by a transformative experience.

Such feelings come at different levels, take varied forms and induce a range of emotions. But all will help steer us away from self-preoccupation.

Shared experiences of awe and wonder can help people bond, to have more respect and love for our home planet and for each other.

Soaking up all the small wonders of our daily life adds up to an awful lot of awe… Reminding myself and others of this is the reason for this blog.

“It is one of the greatest glories of this universe that the common and inconspicuous life of ordinary men contains a thousand daily opportunities for spiritual splendour.”

From Seven Schools of Yoga. By Ernest Wood, 1931

Here are some suggestions for wonder-triggers:

Look at an insect up close.
Don’t miss a chance to get out in the natural world.
Visit a cathedral or some similar awesome building or engineering project.
Expose yourself to be blown away by someone’s creative talent, music or art, from the past or the present.
Close your eyes and conjure up memories of awe and wonder, evoking similar feelings just by remembering them.

BLOG

SILLINESS

June 23, 2018

After a couple of very serious blogs, I found myself thinking I need to bring a little silliness into my day. Not tricky for me. I love a little silliness. I may have mentioned before, and often say this in the yoga class when faced with many serious and sombre faces looking back at me, “There is just not enough silliness in this world”.

I believe we have become too grown up and forgotten the freedom of our childish and innocent ways.

I love a little humour, in fact, I love a lot of humour. Within most of my daily tasks I inject some witty comments or ridicule (usually of myself) and laughter.

I love a giggly yoga class. I can find myself giving the instruction to lift the corners of the mouth – the reaction of my students never fails to amuse me as it dawns on them that I am asking them to smile. It always creates a chuckle or two. The joyous reaction of having a good old roll around in happy baby (Ananda Balasana) can lift the mood on a rainy day. We can take ourselves too seriously can’t we? Laughter is great therapy.

I attended a meditation session recently. It was all very reverent, lots of delightful chanting and serious nodding of approval. The last chant got underway – all very lovely – but the tune seemed to be turning a little ‘country and western’!!! When it was over, choosing her words carefully, my friend kindly pointed out that it was more like a rendition of ‘ You picked a fine time to leave me Lucille’. The place enjoyed minutes of uproarious laughter and fun. The session ended with lots of love and smiles all round.

If you haven’t already, go and create a little silliness in your day…. Then smile and be joyous that you did.

Love and silliness – Joy 🙂

BLOG

JUDGEMENT

June 17, 2018

Why do we do it? There’s no denying it! We judge ourselves for our actions, we judge our partners and friends for theirs, we even judge those who we don’t even know. We say they’re too fat, too thin, too brown, too silly, and so on and so on…..

As discerning human beings with opinions and intellect we constantly make decisions and choices. It’s part of who we are. Decisions are an important part of everyday living. We live better lives because of them….or do we?

Sometimes our inner decision-making skills are off kilter, for all sorts of reasons. We forget to ask ourselves why we feel something is better for us. We find ourselves caught up in wanting to make decisions and choices for others because it’s our own preference, not theirs. We justify it by saying “It’s for their own good” or, “I know what’s best for them”. Effectively taking away the power to make decisions for themselves. I pose the question – Should we do this?

No doubt, there are times to look after our children or loved ones that are in need of care. But being lost to the capability of keeping themselves safe enables us to take on the role of ‘keeper’ or ‘parent’. When we notice changes occur and they are stronger and more capable, we can choose to back off from our temporary role.

As the receiver of this kindness we may begin to rely on others to take care of all our decisions, becoming less responsible for our own actions and happy to pass on this mantle to anyone who will accept it for us.

As the giver do we feel comfortable to continue to fulfil a desire in us that makes us feel needed, unaware that we are taking someone’s independence away from them – albeit with their blessing and consent, even their gratitude.

It can become obvious in the yoga class. A regular cue of mine is to take things easy, not doing anything that doesn’t feel appropriate or backing off when the body decides it has had enough. In truth, few people are aware of their bodies and what they need or feel. They are mostly happy to push through a degree of pain in order to achieve what the teacher is asking of them. In other words, ‘Let the teacher decide what’s good for me’ – opting out of taking the decision to be responsible for themselves.

There is no better reward as a teacher to see a dozen different students doing a dozen different things from the same instructions – all of them independently aware that their bodies are requiring something slightly different at that moment in time – without competition or enquiry. Not so much on other occasions.

The yoga class is the perfect environment to get in touch with the responses and reactions of the body and mind. To be aware that the mind and all its chatter can be so bossy it takes over and doesn’t always allow us to feel what’s best for us. It makes us compete with ourselves and others. It makes a poor judgement call, feeding the ego rather than the soul. We can use the term ‘Ahimsa’ (Sanskrit for non-harming or non-violence) to bring our awareness back to the relevance of the here and now, empowering us to make the best judgment call for ourselves. To know that judging others or making judgment calls for them is not always the kindest thing to do. In practicing Ahimsa and awareness we can be in a more informed place to decide what’s best for us. By example, help those close to us to be responsible for their own decisions, supporting their choices to encourage confidence and personal growth.

The reward may not be as instant but over time it’s a win/win. We then have confident and well-adjusted family and friends around us to support us to make our own choices when we face challenges, rather than make poor decisions for us.

I hope this blog has been as thought provoking for you as it has for me. Giving ourselves space for thought before we rush in and inadvertently force our judgment on others may be one of the kindest ways of practicing our yoga off the mat.

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SELF-HEAL

February 11, 2018

Are you already a yoga convert? Have you ‘soaked up’ enough to feel some benefit… but still wonder what it’s all about?

I hope this blog will help to clarify a few things for all of us.

As a teacher, I’m able to observe how people respond in class, and how their experience of yoga influences their lives. I’ve been doing this for many years.

People seem to get the most from yoga when it’s clear and simple – when complicated, it doesn’t seem to help that much.

Being bendy and clever is irrelevant – it’s just not necessary to understand all the ins and outs, or to be able to touch your toes.

We come to know what yoga is and does when we start to personally feel its healing help.

We all appreciate that yoga is a very very old thing, and for many, from a distant culture. But basically it all boils down to simple personal experiences.

For most, the journey starts on a yoga mat. Irrespective of the style of yoga, it’s often on the mat that we start to appreciate its practical help in everyday life.

Yoga is commonly seen as one of the six major philosophies from the Hindu tradition… Hindu in its broad sense, meaning originating from a culture around the ancient Indus valley (hence the name India).

It has evolved from a rich and colourful tradition where lines are blurred between science, medicine and spirituality.

The words ‘whole’, ‘hale’, ‘heal’ and ‘holy’ all share a root with the Sanskrit word ‘yoga’, which implies to yoke, or to harness together.

The Sanskrit word ‘hatha’ can be interpreted as the breath of the sun (ha) and of the moon (tha) or any similar opposite polarities, such as male/female, light/dark, hot/cold, hard/soft.

Hatha yoga then, is the integration into a well and balanced whole.

Hatha yoga is a physical and sensory practice, because we live in the material world. And we can soak up its benefits from experience, without having to know all the history and background.

Am I wrong to think that whatever our roots, we’re all essentially pilgrims…? all searching for a way to live our transient human lives in a volatile world?

Yoga is a wonderful multi-tool and medicine box to help guide our experiences, to better manage ourselves.

Yoga helps keep me more joyously connected to the world – and less frightened of it! Teaching is just sharing this healing help. Yoga is an aid towards complete well-ness, because what happens within a person affects their function as a whole, and their behaviour affects those around them… and that influence then continues to ripple out into the wider world.

An National Health Service media unit came to film a yoga class in a club where I teach. Their aim was to promote health through self-reliance. Of course we were all pleased to be of help. Here it is… have a look yourself. X

PRACTICE

THE COMPLETE BREATH

February 4, 2018

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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FRUITS

January 28, 2018

Hello everyone! And thank you once again for all your wonderful comments. We are both overjoyed and overwhelmed by the number we are getting. Apologies for not being able to respond to each one… there are just so many! They are very very helpful, so please do keep them coming, because they help keep us going in the right direction.

And Happy New Year! It feels so good to get back on that yoga mat after a few weeks break! Hope you can also begin the year by doing the same.

It’s also good to see the snowdrops… to be reminded, on dull winter days, of the coming spring; to remember that we too are part of nature, and that our own quickening endeavours can also ripen into fruits.

It’s obviously of benefit to have some spark and vigour, to feel light-hearted and in natural rhythm with ourselves. Feeling such benefit is certainly a motivation to take up yoga practices. Some benefits are instant, others creep up over time…

Perhaps one day we notice that some once-familiar ache has faded.

Perhaps our general mood is upbeat and we are not so easily dragged down.

Perhaps we feel more buoyant, less anxious, better able to counter daily knocks and scrapes without being thrown off balance.

Benefits can be numerous, coming in fits and starts, and not always apparent;

We might start with tiny steps, but, who knows?… these could become giant leaps! Why not THINK BIG!?

Be optimistic and stretch upwards like the snowdrop – from the cold earth into sunshine, out of darkness into light.

Yes, the benefits can be numerous – it’s better just to suggest a few.

Fruits of practice might make us more…

ACCEPTING… that whilst we may have little control over events, we can still have authority over the self.

Aware that, though our self-determination may be limited, how we react in an encounter will affect the outcome.

ADAPTABLE… better equipped to handle inevitable change – flexing, not snapping under strain.

Better able to weather storms, knowing when to cut losses by pausing mid-stream and changing tack.

Less inclined to let ill-serving ways set in with age.

APPRECIATIVE… and grateful for our unique world and life.

Not taking anyone or anything for granted – knowing that even seemingly mundane things can be most missed when absent.

ATTENTIVE… and mentally present in more of our moments.

Able to focus and become absorbed at will.

Recognising when and why short and poor attention span becomes a problem.

ATTUNED… more able to read and gauge the frame of mind of those around us.

Less likely to over-react. More skilled in how we respond, interact and intersect with the world.

Better at undertaking and completing tasks.

AWARE… wide-awake to experiences – making life seem longer because we spend less time in mental torpor.

Able to optimise and enjoy varying mental states such as absorption, daydream and meditation.

BALANCED… centred.

Better able to navigate a course between conflicting aspects of life; to reconcile what can feel like a wilful battle of thought versus feeling.

Freer of the urge to accumulate, less enslaved by desire or affected by strong emotion, able to let go.

Knowing what helps return us to an even keel when out of kilter – and doing it.

CLEAR-SIGHTED… unafraid to see all, including ourself, in the harsh light of day.

Impartial, less caught up in greedy self-interest.

Able to gauge when our pleasures will lead to pain in the long run.

COMFORTABLE… in our skin, able to make the best of our condition.

Knowing how to help free ourselves from muscular and mental tensions.

Able to think, feel and move with more grace and poise.

COMPASSIONATE… and helpful. Tolerant of others’ shortcomings, because we know how hard it is to recognise and address them in ourselves.

Knowing that if we sometimes find it hard being human, then so might others.

Unafraid to feel the inevitable contrasts that come with being human – and thus acutely aware… pleasure/pain, joy/sorrow, ups/downs.

CONFIDENT… but free from self-righteous arrogance and hubris.

Self-contained, less troubled by how others regard us.

Feeling entirely equal to, but no better or worse than anybody else.

Having less anxiety and doubt, less fear of failure and more courage in endeavour.

CONNECTED… within ourself and to the world.

Realising that what happens to one part of a living system affects its whole function; our actions will influence those around us, the effect spreading like ripples in water.

Able to link thoughts and feelings with consequent behaviour, and vice versa.

COURAGEOUS… able to face our fears, take responsibility in situations and rise to occasions.

Less prone to social pressure to conform, but living in a way that reflects our own values.

ENERGISED…vigorous.

In rhythm with natural cycles.

Able to optimise, direct and conserve energy, with less time spent in fruitless worry, and less holding on to tensions which can lead to ill health.

More buoyant, less drained by negativity when feeling under par.

FITTER… as healthy as we can be, because we feel inclined to desire and do what helps keep us fit and well.

FREE… whatever our situation, enjoying a sense of liberty that comes from being a more well-managed person.

Free of self-deception.

Able to make the best of what we are born with and into.

Having free will to react and respond wisely to daily challenges, hardships, harshness and critical situations.

FULFILLED… by how we live from day to day.

Living in a manner that suits our nature.

Able to distil maximum pleasure from everyday occurrences – making the most of life.

Living more in the present, yearning less for the future, dwelling less in the past.

GENEROUS… by default!

Having less self-interest, which frees us from the urge to control and accumulate.

More impartial, freeing us from jealousy and bitterness.

Able to share resources, even when limited.

Interested in the lives and welfare of others.

HAPPY… as a naturally regained default setting.

Able to enjoy sensory and sexual pleasures without doing harm.

Content to live by what will nourish us and help us to thrive.

Steadier – free from excessive moods and self-destructive tendencies which debilitate and drain.

Finding pleasure in others’ joys and fortunes.

More optimistic in general outlook.

HARMONIOUS…with less internal conflict, more sense of personal space.

Easily regaining a state of mental equilibrium.

A benign influence and a greater force for good in the world.

HUMBLE… modest.

At ease feeling simply one of many.

Comfortable knowing that life is transient.

Free of the self-righteous belief that ‘our way’ is right and others are wrong.

INSPIRED… creative, imaginative, deductive.

Inspiring others by example.

Finding that good ideas come unbidden into the mind, as if from nowhere.

Undertaking and completing tasks with more ease and less effort.

INTUITIVE… with emotional intelligence, better able to gauge and read ourselves and others.

Interpreting situations more wisely, better able to anticipate outcomes.

Having a feel for what is good and right.

KIND… feeling less fear and anxiety, leading to a kindlier life. Tender and never knowingly cruel.

LIGHT-HEARTED… inclined to take oneself less seriously.

Easily made to laugh or smile.

Having a lightness of spirit that uplifts us and helps others through darker times.

OPEN-MINDED… and open-hearted.

Not closed to wonder, new ideas, transformative experiences.

Believing that all kinds make our rich and diverse world – that mono-systems, without interaction, unaccepting of change, lead to a world which cannot thrive.

PERCEPTIVE… skilful in daily living – more judicious, fair, discerning and considered.

REFRESHED… benefitting from proper rest; busy, but with less frantic haste and stress.

Enjoying restorative habits.

Allowing oneself the time and space for plenty of pauses in daily action… stopping to breathe, to take stock, to notice life.

Viewing each day as a new opportunity.

RESPONSIBLE… accountable for our actions.

Self-reliant – but a good receiver.

Seeing when troubles are of our own making – not blaming others when a fault is ours.

Able to link thoughts and feelings with consequent behaviour, so we act more responsibly.

WISER… learning from daily experience.

Making choices which lead to better outcomes.

Less likely to repeat the same mistakes over and over.

More focussed on the greater rather than the personal good.

More inclined to be well-managed, happy, benevolent.

Enjoying a sense of ease in the self, with room to breathe and think and move, making space for our natural wiser self to emerge.

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BREATHE

January 27, 2018

STOP. CLOSE YOUR EYES AND TRY HOLDING YOUR BREATH…

How long? Probably… not… that… long.

That was just to remind us how breath is fundamental to life – when denied it we die, yet we can so easy undervalue it.

Our brain controls respiration automatically. The body breathes itself without us doing anything. We don’t have to think about it, so we get on with life – which is obviously extremely useful!

So because we don’t need to remember to breathe it’s very easy to overlook it.

Yet how we are breathing from moment to moment directly affects our health and well-being. It affects how we think, feel and function. This puts a lot of power in our control, so it is very foolish to overlook it… I hope this writing is a reminder for us all not to do this.

How well we are at that time is reflected in our manner of breathing.

An ideal respiration perfectly suits whatever we are doing. Some actions require more oxygen than others.

When feeling short of breath we might breathe through the mouth for a faster intake of oxygen, but generally we are designed to breathe through the nose.

The nose warms and filters the breath. The nostrils take turns to be dominant.

Certain physical factors can lead to mouth breathing, but it is also commonly a result of habit.

I am a habitual mouth breather, and sometimes to breathe through the nose can feel very claustrophobic!

Fortunately, better breathing patterns can be reclaimed with benevolent patience. I do try and notice, but at times such as during sleep I too easily slip back into my habit.

A person may be unaware how they are compromising their breathing by falling into such a habit. Or maybe they do know what harm they’re causing through a habit like smoking – but the urge to smoke has greater power than the desire to stop.

We can easily adapt to the unnaturalness of things like smoking.

Unnatural things can come to feel like normal. Addiction always has a price.

Adaptability is a positive human quality, but we can adapt to bad routines as well as good ones.

Quality and rhythm of breath affect mental state. An erratic breath can unsteady; a full deep breath can empower; a soft and long exhalation can calm the nervous system and help quieten the mind.

It is empowering to be aware of this, recognise when there’s a need for it, and put it into practice.

Poor breathing habits can creep up on us gradually. Then when muscles and fascia of belly and ribcage become stiff and resistant, the poor lungs will simply forget what a full deep breath feels like, because it just feels like normal, and the new normal is rubbish.

Better habits are easily rediscovered, with patience, with practice and a dollop of good humour to help make them stick.

The soft belly has associations with instinct and emotion – in other words, gut feelings.

We may tighten the abdomen whilst managing a stressful situation, then when the crisis has passed forget to let go of it.

Letting go of the belly during restful inhalation massages abdominal organs, exercises the diaphragm, and soothes and helps calm us – if we remember to do it!

Restoration can be rapid, but be prepared for the potential surge of strong emotion upon such unfamiliar releases of tension. Do not underestimate the power of the breath.

Fast and shallow breathing may be perfect for a quick response in urgent action, but continued for more than a short period it causes strain and malaise.

Breathing as if under stress long after stress has gone, will manifest in most unfortunate ways.

Living under chronic stress will kill us in the end.

Tragically, many of us do have poor and stressful patterns of breathing. I know this from personal experience and from teaching yoga. It seems even more tragic when it’s avoidable.

One could spend a lifetime paying the breath little attention, unaware of the force we have within us.

Optimum respiration is much more than an efficient processing of gases; it is a key to health and happiness. All we have to do is appreciate and notice.

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SPLENDID REMINDER

January 4, 2018

Right now, Spring seems a long way off. The winter has made itself known. We’ve had snow, ice, rainy days and many early morning frosts. As I write this I am berating myself for being so ‘narrow minded’ for not noticing these gorgeous scenes. We have some of the most beautiful sun rises. The crisp and fresh days walking in the park is a sheer delight. The berries on the trees are at their best.

There’s no doubt that when the spring arrives it will be very welcome. However, I’m giving myself a nudge to remind myself of the splendour of all the ordinary things that are all around us here in this present moment. I don’t want to wish the days away, I want to notice what’s good in the here and now. In fact it’s the only thing that is a real certainty. A moveable feast of splendid moments – If we choose to recognise them as such.

The image used for this blog illustrates the point perfectly. Taken by my lovely friend Anne, looking through the window at the dark, winter evening of busy traffic. Just notice the colours, the contrast, the energy, and the cosiness of being in the warm and dry on the other side of the window.

We see things like this every day and let them pass by without a thought. No point in wondering what I’ve missed today – there will be so much more to see tomorrow.

PRACTICE

59-POINT RELAXATION

December 4, 2017

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…

Forehead centre
Throat centre
Heart centre
Right shoulder
Inside elbow
Wrist centre
Right thumb
First finger
Second finger
Third finger
Fourth finger
Wrist centre
Inside elbow
Shoulder
Heart centre
Left shoulder
Inside elbow
Wrist centre
Left thumb
First finger
Second finger
Third finger
Fourth finger
Wrist centre
Inside elbow
Shoulder
Heart centre
Solar plexus
Navel centre
Pelvic floor
Right hip
Right knee
Right ankle
Big toe
Second toe
Third toe
Fourth toe
Fifth toe
Ankle
Knee
Hip
Pelvic floor
Left hip
Left knee
Left ankle
Big toe
Second toe
Third toe
Fourth toe
Fifth toe
Ankle
Knee
Hip
Pelvic floor
Navel centre
Solar plexus
Heart centre
Throat centre
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.

PRACTICE

A RED DOT STOP PRACTICE TO THINK OF SOMEONE

September 10, 2017

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

BLOG

LOVE

August 10, 2017

I like to think I’m a resilient individual. Coping with life, working hard – but doing the things I enjoy, getting on with my daily tasks without much of a thought, automatically going through the motions without too much challenge.

It’s only now and then I stop to think how lucky I am. I move with ease, I speak and people understand me, I listen to music and the many sounds around me, I jump in my car and zip off to anywhere I wish.

In themselves, these tasks serve a purpose. They fill my days, allow me to choose how to live my life. But what’s the real purpose? Certainly some of this is pure selfish satisfaction for my own pleasure.

If I venture a little deeper into myself I realise the superficial flitting about and being busy is more the sugar coating on the underlying substance of why I am who I am, and how I have come to be in the place I exist – materially and spiritually.

I could remove the belongings and pretty stuff from my home – It would still be home (maybe not as colourful). I could take the car out of the equation – I would still be able to get around (maybe with a little inconvenience). I could take the family and friends out of my life…… I would be lost in a world of despair!!!

I’ve come to realise that it’s the love and companionship of those close to us that contributes so massively to who we are and gives us purpose and reason for being in this world. Those we care for and those who care for us. That makes me feel like the luckiest person alive. Even when the foundations are rocked and the doubt and anger creep in when we feel we have been unjustly treated, it’s the loved ones around us who help us to pull ourselves together, and the strength from within that puts us back on an even keel.

All of that coupled with that delicious and most worthwhile time spent on the yoga mat. Looking inward, asking questions of ourselves and listening to the genuine responses of the mind and body.

The knowledge of having someone who loves us gives us confidence and reassurance. When they can’t be around us, it’s the love we have for ourselves that keeps us safe and secure. It seems the latter is harder to achieve.

Love and acceptance for ourselves can be just as vital and is just as important as the love we give to others and receive back. It allows us the freedom to be who we are without judgement or recrimination………THE SIMPLICITY OF BEING LOVED!

BLOG

BROKEN

August 10, 2017

Everything I do these days seems to involve doing it better, making it bigger, finishing it faster! Everyday turning into a race to the finish line. I’ve even started to compete with myself. I do something, then beat myself up for not doing it sooner / better / quicker.

Good grief! (In the words of Charlie Brown).

We are encouraged to live better, eat healthier, exercise more and so on and so on….

These are all very commendable goals, but the constant underlying message is “I’m not good enough… I need to do better”

The message is reinforced through various media over and over. If I didn’t know better I’d be thinking I was broken!

I’m not perfect, striving to be so plays into the hands of negativity. Perfection is unachievable. I will however strive to be the best I can be at whatever I do. Beyond that I will accept what I am and my capabilities – or lack of them – and be happy with that. Safe in the knowledge that I am not broken and don’t need fixing!!!

Accepting our limitations doesn’t make us lazy or poor at setting goals to aim for. It means we can be joyous about the things we can do. The confidence this brings can only encourage us to choose our own goals. It’s within our own gift to ourselves to dream as big as we want.

That doesn’t sound broken to me!

PRACTICE

UPON WAKING

June 25, 2017

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

BLOG

RAISE YOUR DAY

June 25, 2017

Begin your day well with one of our practices, such as the one that’s called “UPON WAKING ” – which you do without even getting out of bed!

“Music will raise your day”, I once heard a radio presenter say.

“What a lark! What a plunge!”… exclaims one of my favourite characters, Virginia Woolf’s youthful Mrs Dalloway, as she throws open the French windows and plunges into the morning.

Sometimes these two expressions are my first waking thoughts.

Sometimes I wake up with a real sense of responsibility… literally. But it’s not such a bad awakening, in fact I’m grateful for the reminder – that whatever the day brings, what really counts is my own response.

We are not in control of our destiny or of other people. The only person I can endeavour to manage is me. And so my yoga practices and a sense of humour continually come to my rescue. They show me how to better manage myself… from the very start of each fresh new day. I like to think this way. Even when life feels daunting, it still seems exciting. My day can go either way – raised or ruined – depending on what I think, do and say.

Joy says there’s not enough silliness in the world, and I agree. I like trying to lighten my heart whatever is happening. I like to try and raise my days, then maybe if I’m lucky, to help others raise theirs along the way.

It’s easy to get out of bed the wrong way and proceed like that through the course of a day. Doing a practice upon waking helps nip things in the bud before the day gets going – especially if we wake up apprehensive and nervous, with the feeling that storm clouds are looming.

It’s helpful to be light-hearted, whatever is happening around us.

It can be helpful not to take ourselves too seriously – even if this takes conscious practice. This helps us see ourselves more clearly – so we can better manage our responses, allowing us choices.

It’s so very easy to be miserable – a positive choice can make the difference between a raised or ruined day.

Click here to read UPON WAKING practice

BLOG

CLOUD GAZING

June 25, 2017

This week has been a fabulous week for the beautiful weather here in the North West. We’ve been able to enjoy clear blue skies and sunshine – what a treat!

It never lasts for too long though. On the bright side, every cloud……… and all that.

Clouds can be spectacular. Playing out in the garden, dreamily staring up into the clouds takes me back to childhood. I would often lay staring at the sky watching the clouds form animal shapes, only to then see them floating away and forming something else in its place.

The shapes are long forgotten and those summer days long gone. What remains is the feeling of elation and fun when I repeat this childish act and see a new cloud animal forming in the sky. I am that child again!

What a special and treasured feeling. It reminds me that I need not take myself so seriously all the time.

Today the clouds are moving so swiftly I hardly have time to see things before they are blown away into oblivion…….I’m off, can’t stop in case I miss something wonderful in that big old sky of ours!!

BLOG

LESS IS MORE

June 25, 2017

I have been practicing yoga for 42 years and am still amazed by the moves I can get my body into – or not! Throughout the journey of learning and experimenting I have come to realise that the more advanced yoga is how little I need to do for the benefit it can bring.

I often tell my students, ‘Do less – it’s more advanced’ but I’m not sure they believe me. Let’s be honest, why would they. The media is full of ‘extreme yoga’ – shapes to put the body into, asanas to impress. Yoga isn’t about that. For me it’s self-enquiry, introspective inspection, intentional movement and the binding of the movement with the breath – the very stuff of life.

One of my favourite quotes from Housman, ‘The stuff of life to knit me blew hither, here I am’ One clever dude! He was right. We are a product of our environment, experiences, influences and activities. They make us what we are. Let’s recognise it and take pleasure from the knowledge. The self-enquiry from this gives us the insight to enjoy or make changes to the here and now – whether on the mat or observing ourselves as we go about our daily business.

David Beckham sings the praises of Shona virtue, superstar yoga teacher and his personal trainer. I agree with her view that the high intensity training and sweaty gym sessions do more to stress the body than improve the well-being of the mind or body – both are inextricably linked. One really won’t improve without the other. We need to increase our dopamine and serotonin levels and decrease our cortisol levels. In our speak – feel better and less stressed. The best yoga teachers allow you to find the right moves to help you to balance these neurotransmitters and hormones in your own body rather than impress you with the shapes they can get themselves into. I’m not sure that’s even yoga at all!

For me, yoga is a lifestyle. We are deluding ourselves if we think that an hour a week at the local class will transform our body and our lives, however it’s a start and if we treat our bodies with the respect they deserve by eating well and living well, we can at least contribute to the well-being we would like to achieve.

It takes me back to my eternal message of ‘let’s enjoy the journey’ – forget the goals and the end game and take each moment for what it give us and enjoy that ordinary splendour. It’s what it’s all about.

BLOG

CHANGE

June 25, 2017

I’m on my annual summer holiday, sitting by the pool and observing how me and my family respond to change of environment and how we react negatively or positively to it. Personally I have been smiling and laughing at all the new things I have witnessed and experienced, such as different food, wine and surroundings – but the two men in my life, Simon, my husband and Henry, my son, have been grumpy and I think a little distressed by the changes. What was expected I wonder? New country, new food, new surroundings!! Was it a shock to the system or just the reluctance to accept anything new? I’m guessing both. Looking for things to be unhappy about , like the air con. not working – it is now after less than 24 hours of being here and being offered alternative accommodation for the first night to compensate – all perfectly reasonable and acceptable!!

So here we are by the pool and I am reflecting happily that the plane didn’t crash and I am enjoying the company of the local feline population after giving them all of Henry’s pork – on the strength that they need it more than he does!

I’ve just read an article in the Telegragh by Jim Khalili where he states that ‘all TV documentary makers are obsessed with journeys’. Well, sorry Jim, so am I. Who cares about the end game / the destination? The journey takes as long as it takes, leads us to our conclusions, feeds our desires and let’s face it, we can’t get there without the journey. It reminds me of a conversation with my son last week, an academic genius (biased mum view of course) unsure about his future. He looked shocked when I said ‘forget the end game and worry about enjoying the journey as that’s most certainly the best bit’. The inadvertent message all his life has been – we expect you to do well because you’re clever – such pressure! In truth, it doesn’t matter what he does as long as it fulfils his needs, puts food on his table, pays his rent and most importantly, he can enjoy the lifestyle he has chosen for himself. In my view he is lucky to have the choice. He has travelled the world to date with his most recent employment and is now looking to fulfil other needs in his life.

Do we seek the pleasure or task… or does it choose us? I don’t know. I do know however, that acceptance of change or lack of it makes a difference to how we view the world and our lives. Our positive experiences allow us the ability to accept and embrace change for what it is so we can enjoy the journey and all it brings. Or we don’t accept and let the negativity get the better of us, causing us to withdraw and maybe feel a little disappointed or afraid. The small shift in perspective allows us some discernment and power to choose what we do along the way.

Our goals and expectations can mislead and distract us from the pleasure of everyday, taking those everyday splendours of the small things in life, or rejecting the very small pleasures that make the journey of life worth living. Visit the lifestyle website of our friend Sarah who explores the extraordinary chaos of everyday family life and enjoys every moment it has to offer.

BLOG

BED YOGA !

May 31, 2017

It’s summer! It’s morning! I’m refreshed after a good night’s sleep. I was soon off last night with the fresh air of the wide open window and a session of yoga nidra and relaxation yesterday evening – my eyes were already heavy when my head hit the pillow.

This morning they opened lazily as the breeze stroked my face and the birds were entertaining with their usual dawn chorus. My body wanted to move but it felt too soon to get up and on with the day. Yoga was on my mind so I began shuffling around under the covers.

The shuffling morphed into lengthening, the lengthening morphed into curling, the breath turned softer and longer as the movement became fluid as the body reacted to each subtle change.

It became a morning practice on the bed which was so softly supportive.

I hit the day for real with a renewed calm disposition which stayed with me for the rest of the day.

Have a go next time you wake early and feel it’s too soon for the day to start.

Happy bed yoga-ing!!!! Is that a word…….?

OUR ARTICLES

ON WALKING

May 31, 2017

Our bodies are made for movement, which benefits all the physical systems; if lacking, we suffer greatly by its absence.

Not having to walk everywhere, especially when laden, is a labour-saving luxury of modern living – and too easily taken for granted. The benefit can also be a deprivation, robbing us of the free joy of walking as part of everyday life. This is an especial pleasure when hands-free, comfortably shod and without the pressure of rushing. Walking in fresh country air is a tonic, but an urban walk can still help blow the cobwebs away, if the air quality is half decent.

We can tell a lot by someone’s way of walking, it advertises their condition and frame of mind. What we were born like, what’s happened to us since, and how we are now, are all distilled into our present gait; and this in turn is setting patterns for how easily we will be moving in the future.

Mind-set is a major influence on a person’s ease of movement and bearing; affecting their whole self – how they breathe, how they hold muscular tension, their attitude and interactions with the world around them, and how they feel about themselves.

Conversely, as mental state influences manner of movement, so does that moving affect mental state – for better or for worse. So we all have the ability to influence how we feel by the way that we move, and vice versa.

A spring in the step helps improve the mood, whereas nothing positive will come of shuffling about in a state of collapse.

Awareness, attitude and lifestyle reflect on how we move. It’s unfortunately too common now for a person’s variety of movement to become more restricted with age. Consider the effect of taking very little exercise and sitting around too much – basically moving from bed to car to office to car to sofa and back to bed again for too many years.

If a body no longer moves in diverse ways it will soon forget how to, will no longer be able to. Then, tragically, the rich joy of free movement may remain at best a vague and elusive childhood memory.

Observation of many yoga practitioners confirms that the older person can move with the flourish and vitality of a child. Thankfully, subliminal lost movement can be restored, through conscious practice, till once again it becomes intuitive.

Mental state affects wellness. A positive person with physical restrictions can be more comfortable in their skin than one at peak fitness but with a gloomy state of mind.

One becomes as one repeatedly does. Habits, better or worse, can be easier to spot in others than in our own self. The gait speaks volumes. A mincing one may be consciously cultivated to present a character to the world, as may be the jaunty, athletic one, giving the impression of someone who takes life in their stride. The heaviness of a footfall is also revealing; so too is the pattern of wear on someone’s shoes.

A more attuned awareness helps us see the direction we, and others, are heading in. Many do have mobility problems by early adulthood; all the more tragic when earlier recognition could have helped prevent serious health issues.

Many people don’t actually like their feet, and many do unwittingly wear shoes which are too small, so the feet become accustomed to their discomfort. Footwear is obviously a brilliant invention which has had a massive positive impact on our success as a species; but apparently our modern feet are too dependent on our shoes. It seems that human feet are generally becoming more mobile but not as strong; we no longer have the bounce and find it harder to do without our shoes. Lack of variety in the surfaces we walk on also doesn’t help – floors, pavements, too much time in heels and too little time spent barefoot.

It‘s easy to blame the feet, rather than the way we are using them. What we do with one part always influences the function of the whole – a problem toe may cause us to walk badly which puts pressure on the leg and hurts the knee, our lopsided gait leads to a problem hip which causes back pain, then having to leave a job we love, depression sets in and things are not looking good – all because of one problem toe!

Appreciating the importance of how we walk is power in our hands. Positive change may take some time, or come to us in an instant.

A walk may be a mindless rush, with the major focus on getting somewhere. But we do have a choice, and this can determine our condition upon arrival.

Kit Hartley. Lidgett. May 2017

SEE A WALKING PRACTICE

OUR ARTICLES

ON PAUSING

May 31, 2017

Life without pause is not a life worth living.

To pause is such a simple thing – regularly done it becomes apparent that pausing is an integral part of harmonious human living.

Pausing before action is the basis of awareness. A split-second pause might be enough to inspire life-saving reaction, to let simple easy solutions spring up suddenly as if from nowhere.

A pause could stop a person in their tracks – before they say or do something later regretted.

To be able to dash about enjoying a busy life is a wonderful thing, not to be taken for granted. But being busy does not make a life more meaningful.

Busy-ness is not the same as fulfilment or accomplishment.

Compulsive repetition of unnecessary tasks does indeed become an obsession for some people; even moderate habits can grow into problems.

A pause can lend more skill to thought and action, so that more of our choices serve us well.

Does keeping busy make people feel more useful?

Perhaps fear of seeing too clearly can make us steer us away from opportunities for solitary reflection.

Encountering our thoughts can sometimes be a frightening thing – the unfortunate, mind-numbing remedy being to deny ourselves the space to stop and think.

It’s very easy to preoccupy our minds with many things clutter. We can miss many fleeting present moments dwelling on the future or the past, or occupied in thoughtless tasks.

A pause is a space to rest and evaluate, to slow us down or rouse us from a slothful state. A sense of inertia can keep us moving steadily, unthinkingly on, in the same unwise direction… or it can stop us getting up to move altogether.

Our pauses are as natural as breathing, but like proper breathing are easily sacrificed to the unwelcome pressures of daily life. Lack of pause not only compromises perceptive awareness of what is happening around us – it robs us of opportunities to absorb the daily wonder which surrounds us and links us to the living world.

This is such an exciting time to live! Fast changes in technology keep us all on our toes and tenterhooks; tech devices are now so much part of daily action that we can hardly imagine life without them. We can access things rapidly by the click of a key. Data tracks us and seems to know our preferences. Huge effort is made by manufacturers and service providers to make their products seem irresistible – thus keeping us hooked.

We can access vast amounts of digital information, but nothing is quite the same as the mentorship of human contact. Too much time and energy spent on devices reduces our ability to form meaningful relationships – it’s just plain common sense to see that this is the case. If we are not selective in using technology we risk becoming disconnected from ourselves as well as each other.

Problems with short and poor quality attention span can be offset by simply stopping to notice what is happening, allowing time enough to restfully sit and focus on nothing very much. Pauses and daydreams are a welcome default mode for the brain. Lulls or short rests give us time to absorb or reflect. They can provide insight and lend greater ease to everyday tasks. If the lack of pause starts to show then we need to expose ourselves to the chance of it, until it becomes an intuitive part of daily life.

The more I teach yoga, the more apparent it becomes that too many of us are frazzled!

A healthy level of stress is a natural part of life, it gets us up and moving to satisfy urges such as hunger –but prolonged periods in a stressful state are damaging. Sadly this is far too common, and it makes people ill. Chronic stress can too easily become a familiar companion, so that we grow into our tempers, stoops and frowns.

Conscious and regular pause helps us become more self-attuned. Taking better notice helps us respond to the multiple stresses that we face on a daily basis. We can grow stronger, flexing rather than snapping under strain.

Why be afraid to pause, to step back, to see a brighter, bigger picture?

For this can only help us to make wiser decisions, to choose paths which serve us better. And it allows space for our less fearful, more impartial, more benevolent self to emerge, positively influencing behaviour and showing ourselves and others in a more kindly and compassionate light.

Kit Hartley. Lidgett. May 2017

SEE PAUSE, CONSIDER, ENJOY

PRACTICE

A BREATHING PRACTICE

May 31, 2017

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.

PRACTICE

A 10 MINUTE REST

May 31, 2017

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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BEST FOOT FORWARD

May 28, 2017

Let’s get straight to the point. What I’m thinking is… throw the shoes to the back of the cupboard!! ‘Have I lost my senses?’ Maybe I have, or maybe I’ve just gone to sleep. Let me explain…

Consider what it feels like when you cover your ears, they don’t work properly, the sound is muffled. In other words the sense of hearing is dulled and the sensitivity is lost.

Imagine the same scenario with your feet. Put on a lovely comfortable pair of supportive shoes. The result is the feet are so cosy they go to sleep. They have nothing to do, no ground to feel, no heat or cold sensation. In other words, they’ve stopped having to bother. We may even work harder to search for sensation by stamping or hitting the ground harder in order to compensate. This can have the knock-on effect of creating tension or damage in the joints.

SET THEM FREE!

Kick off the shoes and socks, walk along that lovely shag pile that cost a fortune. Let the wool tickle the toes. As the feet feel what is beneath them, enquire where the weight is. Feel the toes spread as the weight shifts to the front of the feet. Feel how much they are able to bend when there are no shoes to stop them.

Take it to the beach for the wow factor or walk on the early morning dewy grass before breakfast. This will wake up the feet and let them feel again.

Clearly it would be poor advice to say no to footwear completely. It’s obviously not a good look with the interview outfit or at the busy shopping centre. We need to be aware of the hidden dangers of walking on unsuitable surfaces or being hurt by sharp objects. Let’s do it when we can. There’s nothing like the feeling of the ground beneath the feet or feeling the earth rise up to meet us as we walk. So feel your feet on the ground and let the floor be your friend.

(Inspired by my deliciously very touchy feely feet and an article I listened to by Leslie Kaminof)

OUR ARTICLES

ON STANDING

May 28, 2017

In a volatile world the successful species are those who can evolve fast enough to continue thriving in a changing environment.

Beside the long age of earth our own species is still very young. The human primate has evolved in a short space of time, through the merit of adaptability, to become the planet’s most creative and most destructive inhabitant.

We now stand erect on hind legs, balancing our large-brained heads, able to manually grip by virtue of long, opposing thumbs.

At peak, we humans are astounding. But looking around at each other now…

How well is our species? Are we thriving?

The protection lent by footwear and clothing has revolutionised what humans can do.

But not being barefoot, and over-reliance on the support of shoes, has robbed the feet of their natural spring-power and strength.

Too much walking on hard, flat, urban floors has left us less able to cope with mixed outdoor terrain.

Gravity keeps us rooted to the fast-spinning planet. Its force pulls us down whilst we then spring upwards like plants into sunlight. But this beneficial, grounding force does not always seem good; the head may feel a heavy burden for the upright spine, the body a weight to be dragged around. And with too much chronic strain life is not lived so well.

At such times, how one thinks, breathes and moves simply gets in the way of the natural well self.

Living bones are light, but when rightly used can have the strength of reinforced concrete.

One’s weight is easily borne when fit and well.

Bones do not just resist vertical pressure well – they actually benefit from it.

Shock-absorbing discs between spinal vertebrae help counter compression.

We are tallest in the mornings after a night’s rest, becoming shorter through the day.

Moisture loss from discs over the course of the day shortens the spine. A night’s rest gives time for thirsty discs to reabsorb this moisture.

Splendid rich movement in the course of the day gives additional restoration, plumping the discs up again.

Variety of movement and adequate rest reflect the ease or unease we then have in standing for any length of time.

A well, able-bodied person can easily balance, with effortless poise, the head’s weight on the top of the spine.

The spine’s curves are a spring for bouncing back – but with too much hardship in life these curves can develop too much or too little to give adequate support.

Without the spring in our step we are no longer able to absorb the shock of anything more than restricted basic movements.

How well we are becomes apparent when just standing still.

Our phenomenal body-mind can feel vibrant and vital, grounded but weightless, flexible and strong.

The spine is our tower of strength. When it isn’t, our freedom has gone.

SEE STANDING PRACTICE

Kit Hartley. Lidgett. May 2017