The Pelvic Floor

The Pelvic Floor

This week we have been paying attention to pelvic floor. If you think of your body like a house, then the pelvic floor would be the foundation. If the foundation of your house was weak, your house would fall down!!! You would not feel safe or secure in such a house!

What are pelvic floor muscles?

Pelvic floor muscles are a sheet of muscles that stretch like a hammock and span from the coccyx (tailbone), to the pubis and from one sit bone to the other. They are a key component and form the base of what we call the ‘core’. The ‘core’ muscles work with the deep abdominal (tummy) muscles, back muscles and diaphragm (breathing muscle) to support the spine, help hips and spine to move, provide spine and pelvic stability, maintain posture and control the pressure inside the abdomen.

The pelvic floor muscles in men support his bladder and bowel. The urethra (urine tube) and the anus (back passage) pass through the pelvic floor muscles.

The pelvic floor muscles in women support the bladder, bowel and uterus (womb). The urethra, anus, and vagina all pass through the pelvic floor muscles

Your pelvic floor muscles help control the opening of the bladder and rectum and assist with sexual functioning.  In pregnancy they support the child in the uterus and help navigate through the pelvic girdle.

Causes of weakening of the pelvic floor muscles:

·        Evolution

·        Childbirth (vaginal birth)

·        Ageing (lower levels of oestrogen after menopause)

·        Obesity (pressure carrying extra weight)

·        Chronic constipation (straining to empty the bowel, hard stools)

·        Coughing (as in asthma etc)

·        Surgery (hysterectomy, abdominal surgery, prostrate surgery etc)

·        Neurological illness (Multiple sclerosis, rheumatoid arthritis etc)

·        Excess stress levels

Symptoms of weak pelvic floor:

·        Loss of bladder control (leaking when coughing, laughing, sneezing, running)

·        Failing to reach the toilet in time

·        Anal incontinence (passing wind from anus or vagina or passing fasces)

·        Sexual difficulties / reduced sensation in vagina

·        Prolapse (bladder or uterus can slide down into vagina)

·        Tampons that dislodge or fall out

·        A distinct bulge at vaginal opening

Pelvic Floor Exercises:

It is important to keep your pelvic floor strong so as to prevent incontinence and prolapse of bladder, uterus or bowel. Pelvic floor exercises are designed to strengthen these muscles especially after giving birth. If you have a weak pelvic floor it may be difficult initially to identify these muscles.

1.     Imagine you are trying to prevent passing urine

2.     Squeeze the anal outlet and pretend you are trying to prevent passing wind

You can do pelvic floor exercises lying down, sitting or standing. Aim for five or six times every day in the beginning. It may take a few weeks or months to notice results, then you can reduce to three times every day. Before you start, direct your attention to your pelvic floor. Keep your tummy muscles and buttocks relaxed. Relax your breath. Lift and squeeze your pelvic floor muscles as though you are trying to prevent the flow of urine and stop wind passing. Release gently and slowly.

How to do:

1.     Squeeze slowly and hold firmly for 5 to 10 seconds. Release slowly. Repeat up to 10 times. Relax for 5 to 10 seconds between each one.

2.     Imagine you are going up in a lift for 5 levels. Release as though coming down for 5 levels. Repeat 5 to 10 times.

3.     Do quick, short, strong squeezes. Repeat 10 times.

4.     Squeeze and hold for a count of 10, release slowly and relax.

Important:

Always do your pelvic floor exercises on an empty bladder and bowel. Never when you are urinating – empty your bladder first.

In some cases, pelvic floor exercises may not be enough to solve the problem. You can further improve your pelvic floor strength and reduce symptoms of weakness by:

·        Loosing excess body fat

·        Reducing stress levels (physical and emotional)

·        Prevent constipation by including more vegetables and fruit, fibre and water in your diet

·        Seek medical help for chronic cough

·        Seek medical help for chronic symptoms

·        Consult an incontinence specialist

·        Consult a nutritional therapist to improve diet and bowel function

Yoga Practice:

In Yoga this is the area of the Muladhara Chakra, the first and vital force of energy. It is often referred to as the ‘base’ or ‘root’ or ‘support’. It is located at the base of the spine between the anus and the genitals.  Muladhara is said to be the base where the three major energy channels emerge. The colour associated with this centre is red. It is associated with the element of earth, the sense of smell and the action of exertion. It is the foundation of the physical structure of the body. When the Muladhara is balanced we create a solid foundation for opening all the other six energy centres. We experience stability, confidence, energy and strength.

You can refer to my blog on ‘Kidney and Bladder’ for TCM information on this area. Also The ‘Lung and Large Intestine’.

Alternate Nostril Breathing --Nadi Shuddhi

This month we added Naddhi Shuddhi to our pranayama (breathing) sequence. We now have all five pranayama practices incorporated into our daily practice. This a very simple breathing technique that has so many benefits either practised on it’s own or in combination with the other breathing practices. It works very well, if you are short on time, with Bhramari Pranayama (Humming Bee Breath).

How to do:

Sit comfortably with your back straight, eyes closed, be aware of your breath

Close your right nostril with your right thumb (at the septum bone)

Place your index finger and middle finger gently at the space between the eyebrows

Use the little finger and middle finger when we close the left nostril

Relax your arm and keep it in front, close to your body

Rest your left hand on your left knee or in your lap

Inhale through the left nostril – count 1,2,3

Close the left nostril, exhale through the right nostril – count 1,2,3

Inhale through the right nostril, - count 1,2,3,

Close the right nostril, exhale through the left nostril – count 1,2,3

This is one round, repeat for at least six rounds.

Keep your head upright. There should be no strain with the breath. Keep the breath soft, smooth, silent. As you inhale, follow your breath with your awareness from the tip of the nostril to the space between the eyebrows. As you exhale follow your breath from between the eyebrows to the tip of the nostril. Imagine you are drawing a triangle with your awareness, the base is at the nostrils, the apex is at the space between the eyebrows.

When you have finished rest your hands in your lap, relax your arms and shoulders, keep your focus between your eyebrows and be aware of your breath.

Benefits:

Our breathing rate is directly related to our emotions. In general, fast erratic breathing is associated with anxiety, fear, anger and other debilitating negative emotions. Slow rhythmical breathing is associated with relaxation, wellbeing and positive emotions.

·         Reduces mental stress and anxiety

·         Calms the mind, helps focus and concentration

·         Lowers blood pressure

·         Lowers heart rate

·         Calms nervous system

·         Improves respiration

·         Improves cardiovascular health

·         Reduces worry

·         Helps prepare for meditation

·         Balance left/right brain

·         Helps relieve insomnia

Alternate Nostril Breathing works really well before going into any situation where you may feel anxious, like an interview, doing exam, meeting with bank manager etc.

Yoga Nidra (61 Points)

1                     Space between the eyebrows

2                     Pit of the throat

3                     Right shoulder

4                     Right elbow

5                     Wrist

6                     Thumb

7                     Index finger

8                     Middle finger

9                     Ring finger

10                  Little finger

11                  Wrist

12                  Elbow

13                  Right shoulder

14                  Pit of the throat

15                  Left shoulder

16                  Left elbow

17                  Wrist

18                  Thumb

19                  Index finger

20                  Middle finger

21                  Ring finger

22                  Little finger

23                  Wrist

24                  Left elbow

25                  Left shoulder

26                  Pit of the throat

27                  Heart centre (centre of the chest)

28                  Right side of chest

29                  Heart centre

30                  Left side of chest

31                  Heart centre

32                  Just below the navel

33                  Lower abdomen

34                  Right Hip

35                  Right knee

36                  Ankle

37                  Big toe

38                  Second toe

39                  Third toe

40                  Fourth toe

41                  Little toe

42                  Ankle

43                  Knee

44                  Right hip

45                  Lower abdomen

46                  Left hip

47                  Left knee

48                  Ankle

49                  Big toe

50                  Second toe

51                  Third toe

52                  Fourth toe

53                  Little toe

54                  Ankle

55                  Left knee

56                  Left hip

57                  Lower abdomen

58                  Just below the navel

59                  Heart Centre

60                  Pit of the throat

61                  The space between the eyebrows

Repeat three times

Easter Gratitude

Grateful that we are now officially in Spring!

This Easter, conscious that all around is blooming and blossoming, I am so grateful for all this season brings. Primroses sprouting out of everywhere and daffodils bobbing in the wind.

I am even grateful for the hail stone showers and wild winds.

This time bring renewed energy and vigour and, like the daffodils-while the wind may blow us over -we Spring back up.

Wishing you all a joyful Easter and hope you can take time to reflect on all the things you have to be grateful for.

Spring has sprung-lets talk about the Liver and Gallbladder

The Winter season is associated with the kidneys and bladder, our stress response, with shorter days and recuperating. We are now in the season of Spring which is associated with the liver and gallbladder.

On a physical level the liver is the largest organ in the body and is responsible for multiple life sustaining functions. It lies just below the diaphragm on the right side of the body. It converts the nutrients in our diet into substances that the body can use, stores these substances and supplies them to the cells when needed. Everything we take into our bodies is filtered through the liver, what we eat, drink, inhale and put on our skin, the hormones that we release are all filtered through the liver.  The liver filters, detoxes and purifies approximately 1,200 pints of blood every 24 hours from the digestive tract before passing it on to the rest of the body.  The gallbladder is located beneath the right side of the liver and its main function is to store and concentrate bile.  The cells of the liver replace themselves about every six weeks.

During the winter months with shorter daylight, we produce more melatonin, the sleep hormone which is all about storage and survival. As daylight is getting longer and the temperature changing outside, our bodies naturally react to the increased level of light to produce more serotonin the happy hormone and stress buster. This hormone is associated with movement, activity and creativity. Many people can feel quite exhausted, nauseated, get headaches and slight depression at this change of season as our bodies adjust. This change can put extra pressure on the liver. This adjustment can last for two to three weeks between March and April when it normally dissipates. This can be a result of lack of sufficient blood and energy to the brain and organs.

On an energy level the liver is all about being creative, expressing our personal power. The Solar Plexus is the energy centre of Spring. This energy is all about exploring new ideas, planning new projects, growing in new ways.   Using our intuition, intelligence and confidence to design a new future. The gift of this energy is our independence, the challenge is being alienated. The liver energy moves upward in the body from the base/root chakra to the heart chakra as we move toward summer. It cannot stand any blockages. It can get stuck in the reproductive organs, breast tissue or throat. The organs that are associated with the liver are the eyes. Muscles, ligaments, tendons and toe nails.

The liver/gallbladder is associated with the practical application of ideas and decision making. The negative emotions connected with the liver/gallbladder are frustration and anger. Some symptoms of imbalance are; bad temper, sensitive to light and sounds, loss of vigour, emotional depression, supressed anger (anger affects all the systems). The eyes lacking in lustre, poor muscle tone (generally rigid), nausea & pressure in liver area, pain in the flanks, joint stiffness.  The liver stores glycogen which changes into sugar, and plans the distribution of energy, this can have an effect on brain vitality and mental activity.

This change of season is different for everyone. Here are some suggestions to help adjust:

·         Get active outdoors, helps produce more serotonin

·         Keep regular exercise routine

·         Eat plenty fresh fruit & veg

·         Stay well hydrated

·         Cold showers – help with blood circulation

·         Play lively music – get up and dance

·         Regulate sleep pattern

·         15 min nap during the day

·         Get creative, paint, draw, gardening, take up a new hobby…………………………..

·         Yoga/breathing practices

The time of day associated with Liver/gallbladder in TCM is between 11pm and 3am. When we are asleep the lymph system gets to work and gathers up all the waste and then the liver does its work. It is recommended to be in a deep sleep at this time.

The gallbladder meridian runs up the sides of the body, so spinal twists and side bends help to move this energy. The taste associated here is sour. Abdominal breathing helps support all digestive functions especially the liver with metabolism. The Kapalbhati breath is excellent for breaking down internal belly fat.

In general this is the time to ‘Spring clean’, inside and out. It you do have any symptoms that are not going away, it may be a sign of something else out of sync. Lethargy can be a sign of blood pressure issues or blood sugar level problems or  Have a blood test to check.

 I am continuing with daily practice sessions on Zoom for the month of March-see you there!

The Eternal Law of Life

So here we are nearing the end of January ‘21 and ten months living with this pandemic. What are we learning? Many of us are feeling stuck, trapped, vulnerable and overwhelmed. We have to ask ourselves what do we believe in? If we don’t have some sort of spiritual anchor, we can get blown all over the place with what is going on in the world around us. We have to find a way to work through these difficult times and hold ourselves together. We are the only being on this planet that has the gift of free will. We have the choice to think, feel and do in whatever direction we want. We not only need to protect ourselves physically we need to protect ourselves mentally and emotionally. Our mental health is our health!  In this age of technology where there is so much information coming at us, we need to be very careful with what information we allow into our minds and how that information influences what we believe. We will not find the answers to our problems outside, we need to look inside.

As we have been watching events unfolding worldwide, we see the development of huge grief, depression, anxiety, shock and fear as we all have had to make major adjustments to our lifestyle. We may look out at the world and think the whole system is breaking down into chaos. The world as we knew it is disappearing. What is happening without has an effect on what is happening within us and vice versa. This is The Law of Cause and Effect – as above so below, as within so without…. We need to pay attention to what we ‘feed’ into our consciousness. What we look at and see around us, consciousness has a way of mirroring back to us and reminding us of deep truths.

Like a magnet, our consciousness gets sucked into the same drama in the world without as is going on in our world within. We need to take our attention away from the outside and pay attention to what is going on inside. Social media has a very biased perspective.  We cannot solve a problem with the same thinking that caused it – fear begets more fear, anger begets more anger….  Our thoughts are powerful. We think in words, we speak in words and our words influence our very neuron connections. It is our duty to be of service in this world and to each other. By taking personal responsibility we can find the courage to develop a new way of thinking, a new way of being.  

This is what we are doing in meditation. We first learn to still the body then we learn to still the mind and with focus we regulate our breathing. When we regulate our breathing, we regulate all the systems in the body.  Then we learn to ‘reprogramme’ our mind with higher feeling thoughts. Thoughts of gratitude, compassion, empathy, appreciation and loving kindness for ourselves and for others. We learn to take control of how we respond to the world without rather than react in an undisciplined emotional manner. There is now scientific evidence that our thoughts and feelings can change our DNA.

The Eternal Law of Life – What you think and feel you bring into form. Where your thought is, there you are, for you are your consciousness. If we want to make a change in our world without, we have to start with changing our world within.

 Watch your thoughts, they become your words

Watch your words, they become your actions

Watch your actions, they become your habits

Watch your habits, they become your character

Watch your character, it becomes your destiny

Lao Tzu quote

End of Year Appreciation

As we come to the end of an extraordinary and challenging year, we can reflect on lessons learned. If we consider the resources we have used to keep focused and progress through the year, let it be with gratitude.

Gratitude is considered by some as the greatest of all emotions that can be cultivated. We are grateful when we are aware of what we DO have rather than what we DON’T have. The effect of this is an opening of the heart.

If we can permit ourselves to feel the appreciation of our little blessings, our gratitude grows and gives rise to joy—only then can we cultivate compassion and offer support to those who need it.

Challenges we encounter in life are not meant to flatten us, they are meant to strengthen our character.

So lets prepare for 2021 with by mastering an attitude of gratitude to face all the potential challenges to come.

Preparation for Yoga Mala

I will lead a YOGA MALA  - Sunday 20th December – 9am  – in celebration of the Winter Solstice. A Yoga Mala is comprised of 108 Sun Salutations practised in 4 sets consisting of 27 Sun Salutations – 12 poses linked together with the breath. This is a strong challenge and you do need to know the Sun Salutation sequence if you are to partake.  It should take approximately 1 hour 30 mins to complete. We take 15 mins at the beginning to introduce and give safety guidelines. We will finish with breathing practices.  You will need your mat and a towel. Make sure to be well hydrated and have an empty stomach condition (4 hours from full meal /1.5 hours snack / beverages such as tea & coffee). You can drink warm water with a little honey beforehand.

Some benefits of practising Sun Salutations:

·         Promotes healthy digestion

·         Stretches and tonifies abdominal muscles

·         Ventilates the lungs and oxygenates the blood

·         Detoxifies, rids body of enormous quantity of carbon dioxide and other toxins

·         Calms the nervous system and improves memory

·         Promotes sleep and calms anxiety

·         Balances the endocrine system, especially the thyroid gland

·         Improves muscle flexibility

·         Helps reduce fat

·         Improves grace and easeful movement of the body

·         Keeps spine flexible

·         Strengthens the solar plexus, improves energy

We start with intention. All dedications are honoured. Here are some suggestions;

1.       Dedication for personal transformation and realisation. Letting go of the past, self as focus.

2.       Being present. Dedication to family and friends and precious jewels (anyone we have unresolved conflict with).

3.       Dedication for our world, for what we care about in the world. Peace, global warming, children, all beings everywhere.

4.       Dedication to the Source. Praise, gratitude, joy. Manifesting your intention for the furture.

Modifications for Sun Salutation:

·         Bend the knees in forward bends (will be 216 forward bends)

·         From Down Dog go straight into Upward Dog / Cat Pose in between

·         Instead of Up Dog, do Cobra

·         Bend knees in Down Dog or do child pose

The act of practising the Yoga Mala brings together;

Bhatki – Devotion

Seva – Selfless Service

Tapas – Effort, heat, discipline and zeal

For more information or to attend class to prepare please contact Anne at 086 885 6021

Winter Solstice 2020

This week I want to have a little look at what this time of year is all about.  The Winter Solstice is celebrated on 21st December which is the longest night and the shortest day of the year. The Irish word for ‘Solstice’ is ‘ grianstad’, meaning ‘sunstop’. The sun does seem to stop for approximately three days and start to rise again on 25th December, daily, little by little bringing the light back and making its way toward the summer.  Can you imagine how our ancient ancestors must have seen this as a miraculous event and a great cause for celebration?  In our Christian tradition we celebrate the return of ‘The Son’, Baby Jesus, on 25th December!  At this time of the year there is an invitation to slow our lives down, stop and turn our focus within in preparation for the coming new year.

In TCM, the season of winter is related to the water element which is associated with the Kidneys and bladder which I discussed in my last blog.  The Water element is all about the Source of life, depth, flow, power and purification.  When the water element is in balance we are active yet calm, courageous but gentle, we accomplish without undue stress and balance  assertive action with nurturing ourselves, following the natural flow of life.

The kidneys store our ancestral energy and link us to our relations. We only have a certain amount of this energy/essence to last a lifetime, it cannot be replenished. This is the essence which gives us the impetus to move forward in life.  The negative emotion that inhibits the kidney energy is fear.

 With the year that has passed, many of us have been put into the grips of fear. We may be afraid for our health, fear of loss of loved ones, fear of loosing our job, fear of what others may think of us, fear of not having enough money, fear of change….whatever the source of our fear, it has the same impact on our physical, mental and emotional health. We may ask the question, ‘Where do I go with my life?’ ‘What is the vision for my future?’   The winter season is intended to be a time to rest and recuperate, this is the first step in becoming the ‘master’ of our fear. We need to slow down, go within, nurture ourselves, replenish our energy and rest in preparation for Spring which calls for action and new growth.

This is the season of giving. How can we give what we do not have? What is the source we draw on to be able to give?  In our daily practice we have been using our breathing exercises and simple meditations to connect to this ‘Source’ energy and learn how to manage our stress response, staying in the present moment. If we are not in the present moment, we are living in a state of fear. If we want to make changes in our lives, either personally or for our community, we need to start in the present moment, with gratitude for what we have in the here and now. Most of us react to life by worrying about the future or grieving over the past.  We cannot solve a problem with the same thinking pattern as caused the problem.   We learn to still our mind and reflect honestly as to what it is we need to change, in order to find the courage within to move forward with hope, grace and dignity to a brighter future.

‘’The weak can never forgive, forgiveness is the attribute of the strong’’ …Mahatma Gandhi

Over the two and a half decades that I have been practising as a Holistic Therapist, the most common ailment I have come across is the inability to forgive and let go. This also reflected sincerely in my own life.  If I could give one gift this season, it would be the gift of forgiveness. It is said that ‘there is no love without forgiveness and there and there is no forgiveness without love’. If we choose not to forgive others or situations or ourselves, we are making a conscious choice to stay ‘stuck in the mud’ of our past. We literally put up a block to the flow of this ‘Source’ energy, which causes our own suffering and ill-health. It takes courage to forgive and it takes courage to change, it is the greatest gift you can give yourself. Some would say that love is the greatest power we have, I think the power of forgiveness comes first, only then can we truly know love. This season is about giving – give yourself a break, a new lease of life;

‘’The only way out of the labyrinth of suffering, is to forgive’’….John Green

When you look back over the year, what do you see? Do you see the suffering, the loss, regrets? Look at the changes we have come through and how well we have managed. Do you see all those brave souls who put their lives at risk every day to help others, that takes courage!! Let’s send them a blessing of gratitude for their brave work this Christmas.

‘Forgive, forgive, forgive – adapt an attitude of gratitude’……Caroline Myss

This season is not necessarily pleasant for everyone. Our thoughts have huge power.  This Christmas, give a thought from your heart for all those who are suffering, mentally, emotionally or physically at this time. 

The Eternal Law of Life –‘’ What you think and feel, you bring into form. Where your thought is, there you are, for you are your consciousness’’.

May we choose wisely how we celebrate this festive season. Get plenty of rest and sleep with cosy evenings by the fire. I want to wish you all a very healthy, happy peaceful Christmas.  May we all find the courage within to rise up out of the darkness this winter and draw in the light which is the very ‘Source of our Being’, in hope for a better future for the generations to come.

 May you be protected and safe

May you be healthy and well in body and mind

May you be free from all suffering

May you be filled with loving kindness….

I will be continuing with online classes in January 2021 and look forward to seeing you then.

Bladder and kidney

So, how are we all getting on with our practice?  To bring us up to date,  I was telling you about the Lung and Large intestine meridians which are associated with the season of Autumn and the  function of exchanging with the external environment and creating a strong boundary between the inner and outer.  Protection of ourselves is both physical and mental and this boundary can also act as a defensive barrier, it may become like a prison cell for some of us. Our breathing can reflect how we are mentally and emotionally and the function of the lungs is to manage taking in and letting go, mentally, emotionally and physically in a balanced manner so we can interact with the world around us. When life throws a ‘blow’ at us we learn how to hold ourselves together. This is what we are doing with our breathing practices. Depression and grief have a negative impact on the lungs and large intestine. Positive aspects – openness, emotional stability, enthusiasm and sociable. 

As we move forward we will reflect on all the systems in the body as no system works independently. I also told you about the Stomach and Spleen which is associated with the end of each season and the function of taking in nourishment and storing it for future use and our ‘appetite’ for life – having our needs met. The stomach is very much associated with our intellect. Worry, overthinking and not enough exercise can cause an imbalance. Positive aspects – openness, emotional stability, enthusiasm and sociable. 

Now we will move into looking at the Bladder and Kidney energy system. This system is associated with the Winter season and regulating all the body fluids, ridding the body of impurities physically, mentally and emotionally. This system includes the function of the adrenals, the autonomic nervous system, control of the whole of the hormonal regulation and reproductive organs. The kidneys are thought of as our most vital organs. Psychologically it asks the question ‘Where do I go with Life?’ ‘What is my dream or vision for the future?’ What we want to achieve, our clarity or insight into our own destiny, is determined by our kidney energy. The kidney meridian is associated with our stress response. It is also associated with our bones, teeth, reproductive organs, function of the ears and our hair. Physical conditions when there is an imbalance in the kidney energy include, cold hands and feet, swelling in lower body parts, lower back and abdomen cold, cramps in the legs, osteoporosis….. Hands may be sweaty and cold, restless and erratic sleep, menstrual problems, fertility issues…….

Psychological symptoms - being phobic, fearful, anxiety, panic attacks, work excessively, overdoing things, general instability. Fear is the most dominant negative emotion related to the kidneys. For the winter as we move toward the Winter Solstice through the darkest days of the year we will focus our practice on ways to support the kidneys and bladder, reduce our stress level, grounding ourselves, focusing our thoughts and finding the courage to keep moving forward with grace and dignity.

‘’We cannot escape fear. We can only transform it into a companion that accompanies us on all our exciting adventures. Take a risk a day….one small or bold stroke that will make you feel great once you have done it’’…Susan Jeffers – Feel The Fear and Do it Anyhow.

WRITING THE PAGES

As I have mentioned in class before, Autumn is the time of year for clearing out and letting go of the past - clearing out the clutter of negative thought patterns, old ideas that do no longer serve nor support us, clearing a space within for planting the seeds of new creative ideas for what you want to manifest in the coming year.  Writing the pages can be done any time morning or evening but works best when done first thing in the morning – every morning for the rest of your life!!!  If you find you are awake in the middle of the night and can’t get back to sleep, get up and write the pages. If you have a busy head before sleep, write the pages before bedtime. Put simply, writing the pages are three pages of writing a continuous stream of consciousness. You just start moving the pen across the page, writing whatever comes into your head. Here is an example of what it might look like:

 ‘’ I don’t want to get up. Another bloddy busy day. I never have time for myself.  When will this lockdown be over? I have to go to see the bank manager. I have a headache. I don’t have anything nice to wear. I forgot to  bring the books back to the library, I am so stupid. God, I have to get the kids out for school, there’s no lunch made. I feel lousy, I think I might be getting a flu.  Where did I put the aspirin? I hope my mother is ok, I have to call in and check on her. Mary Jane should be doing her bit and helping out with minding her. It’s just not fair. How am I going to get everything done? I am so tired. I am going to be late. Oh my back aches. I wonder who won the US elections.  I have to do the shopping. I don’t get paid till Friday & don’t have enough money. I am so fed up. I have no time for that busy biddy next door, I hope I don’t run into her today.  What was that dream I had last night – monkeys and donkeys? Blah, blah, blah, blah……’’.  Keep writing until you fill three pages. If you find the thinking stops at any stage, write down ‘I am not thinking anything now’, or write anything till you have filled three pages. Do not try to edit what you are writing. You might call this ‘brain drain’, as this is one of the main functions of this exercise. There is no right or wrong way to do this, just simply try to write as fast as you are thinking, get it all out onto the page and don’t be particular about your handwriting.  Nothing is too silly, petty, weird or stupid to be included.

These pages are not meant to sound intelligent, but sometimes they may do. Most of the time they won’t and nobody will ever know except you. Sometimes they may be colourful but are often negative, fragmented, self pitying, angry, repetitive and bland. Nobody is allowed to see or read your pages except you. You shouldn’t even read over them yourself, at least not for the first few weeks. You write three full pages and stick them in an envelope or just turn them over and do the same the following day. If you like, you can burn the pages and see all the negative thoughts transforming in the fire into positive thoughts. Don’t look back over them. They are not for analysing, judging or criticising, though you might get a good laugh!!!  Just write three pages and write three more the next day, and the next day….. Worry thoughts, fearful thoughts,  angry thoughts,  judgemental thoughts,  happy thoughts, write them all down, leave nothing out! Just keep writing. You don’t have to believe every thought that comes into your head.

A little note on right and left brain. Right brain is connected to our emotions, intuition, instincts, creativity and thinks in terms of patterns and shadings, images, stories, myths, symbols. It is the inventor, explorer, the inner child and it likes to play.  It pulls images together to give meaning to the otherwise mundane. When you paint a picture, bake a cake, walk in the forest, watch a good movie, dance, sing, your right brain says ‘’Wow, this is so much fun, you are so clever and brilliant……lets go on an adventure’’  Left brain is our thinking,  logic, reasoning brain and is our survival brain and likes to work on known principles, to keep us safe, it does not like uncertainty.  Anything unknown is perceived as a threat. Left brain likes things to be orderly, in a straight line and stay the same, it does not like change. It likes to be in control. In times of uncertainty we can fall into a pit of mulling  worrying or fearful thoughts over and over, and this can be exhausting. When change happens it will kick up a fuss, saying things like, ‘’that’s not right, what the hell do you think you are doing, you are not good enough, you are going to look stupid….’’   This is our inner critic and it loves to give us a hard time. Writing the pages tells the left brain to stand aside and let the right brain play a little.

Look at the pages, like a bin – empty everything out of your head. Always remember whatever your inner critic says is never the truth, their opinion does not matter, dump it all. By pouring all out onto the pages, we learn to evade the critic and get to the other side of our fear, our negativity and of our moods.  Most of all writing the pages gets us to that still quiet place within where we can hear that small, gentle voice of our inner child, our creative force within!

After a few weeks of writing the pages, you may notice a change in the flow of thoughts/consciousness.  

Have fun with this, don’t take it too seriously, and please do let me know how you get on with it. If you have any questions, please do give me a text.

(4). Bhramari Pranayam: Humming Bee Breath

Happy Halloween!  This month my blog will focus on the breathing practice we have been doing in class, Bhramari –this means bee.  Its called this because we make a sound that imitates the sound of a humming bee and has been known as ‘the king of all breathing practices’ and a personal favourite of mine. 

When practicing this we use the thumbs to close off the ears to block out any external disturbances, making a humming sound for the full length of the outbreath.  Make sure your jaw is relaxed and your head is straight. 

Then turn your focus inward and listen intently to the sound in your head —feeling the vibration of the sound.  Focus your awareness on this sound to the exclusion of all other sounds.  This will take a bit of work and time so don’t worry if it doesnt happen straight away. After some days or weeks you should find that one sound is very distinct, becoming louder and louder. 

Practice 6 to 9 rounds and when finished, keep listening intently inwardly.  Gradually with practice, your sensitivity will increase.

This is a very simple yet powerful technique that will bring results with practice over time.  The practice is often used in preparation for deep meditation but has many other benefits and can be practised at any time on its own.

Some benefits include:

Relieves stress and cerebral tension; calms the nervous system; quietens the mind; alleviates anger, anxiety and insomnia; strengthens and improves vocal cords; eliminates throat ailments; alleviates sinus congestion; reduces blood pressure; reduces tinnitus, ringing in the ears; helps with vertigo; raises mood, eliminates depression; beneficial for those suffering with SAD-and this time of year is prone to this as we have reduced sunlight and darker days. 

Contraindications: Ear/Throat infections.

Give it a go and let me know how you get on!

Breathing Practices: Pranayama

Pranayama: ‘ Prana’ means  life energy/life force/ life essence. ‘Yama’ means control/regulate – taking the involuntary action of breathing and turning it into voluntary action. Prana is in everything that lives. It is in the air we breathe, the water we drink and the food we eat. Trees, plants, flowers and vegetables, everything that lives contains prana.  In yoga , pranayama is used with asanas (postures), and meditation (dhyana). Together these practices are responsible for the many benefits of yoga. Pranayama is the mechanism of channelling this pranic energy along certain pathways/meridians throughout the whole body.  The goal of pranayama is to connect body and mind. It also removes toxins (purifying the blood) and supplies the body with oxygen resulting in improved physical, mental and emotional health.

(1). Observing the breath:  Raising the arms overhead / 3 phase breathing:

The lungs have a two-fold job, delivering oxygen to the bloodstream while removing carbon dioxide/waste/toxins, from the body. On average we breathe about 15/20 breaths per minute, but how many of these breaths are we aware of? The quality of our breath can reflect how we are mentally and emotionally.  Just think of a time when you may have been stressed, anxious, fearful or angry. The breath becomes restricted, shallow and faster,  the nervous system releases a flood of stress hormones into the blood, the blood moves away from the non vital organs, muscles tighten up, the heart has to work harder, blood pressure increases – and more. Stress wreaks havoc in our immune system and inflammatory pathways leaving us more susceptible to infections and inflammatory conditions. This is why it is important to pay attention to our breath, it brings the whole system back to an balanced state. Spend some time daily becoming familiar with your own breathing rhythms and patterns, which are as unique to us as our own fingerprints.  Just watching the flow of the breath, slowing it down and synchronising it with the movement of the body, can have a profound effect on all the systems of the body. In this simple practice we observe the abdomen expanding, ribcage expanding then the upper chest expanding while placing the hands & arms in three different positions. This breathing practice expands the lungs and increases the capacity of the lungs, helping to manage oxygen levels. Anyone can do this simple practice.

(2). Kapalbhati Pranayama: belly breathing / ‘frontal brain breathing’:

‘Kapal’ means forehead, ‘Bhati’ means to shine. This practice involves breathing out forceful through the nostrils/mouth,  while contracting the abdominal muscles at the same time. The in breath is passive. A strong nasal sound will accompany the outbreath. The breath should be rhythmic and controlled. It aims to rid the body of harmful toxins which cause disease. Here are some of the benefits:

Cleansing & strengthening effect on lungs; cleanses the air ducts in the head; increases capacity of lungs; increases oxygen in the blood; strengthens abdominal muscles; strengthens digestive organs; burns belly fat; removes acid and gas; improves metabolism; improves immunity; removes blockages from heart & lungs; removes mucus from nasal passages; increases blood circulation; improves oxygen to brain; removes lethargy; energises the mind; improves concentration & memory; purifies the energy channels; benefits those with asthma or chronic bronchitis.

This practice should only be done on an empty stomach condition, you can damage the internal organs otherwise. It is not suitable for those with chronic disese, HBP, heart disease, epilepsy, stroke, hernia, gastric ulcers, vertigo, pregnancy; those under 12 years..  If in doubt, always check with your doctor.

(3). Bhastrika Pranayama: Bellows Breath:

This breathing practice involves forcefully breathing out & in through alternative nostrils while  contracting and expanding the abdominal muscles. A strong nasal sound will accompany the breathing. The breath should be rhythmic & controlled. It is similar to Kapalbhati. When practiced regular, some benefits are:

Has a positive effect on respiratory & digestive systems; drains excess mucus from the lungs; clears the sinus cavity; oxygenates the blood, increasing the vitality of all the organs & tissues; strengthens & tones the abdominal region; calms the mind; energises the entire body & mind; balances left/right brain; clears energy channels; benefits those with asthma & bronchitis.

This practice should only be practiced on an empty stomach condition, you can damage the internal organs otherwise. It is not suitable for those with chronic disese, HBP, heart disease, epilepsy, stroke, hernia, gastric ulcers, vertigo, pregnancy; those under 12 years.. If in doubt, always check with your doctor.

Ujjayi Pranayama: Victorious Breath:

The reason it is called the victorious breath, the expansion of the belly and the chest perks up our confidence like a victorious warrior. It is sometimes call the ‘ocean breath’, as the movement of the air in the throat resembles the sound of waves in the ocean.  This breath involves breathing in and out through the nostrils while constricting the back of the throat, similar to making the ‘ha’ sound with the lips gently closed. The breath is long and smooth, without pauses or any jerking. The inhalation and exhalation should be both even in length. Can be practiced by anyone as meditation or with physical asana practice. Some of the benefits:

Slows the pace of the breath which is said to improve longevity; cleanses & refreshes the energy channels; infuses the mind-body with vital life force; promotes mental clarity & focus; boosts the immune system; soothes and regenerates the nervous system; quietens the mind; promotes sound sleep, controls snoring; helps with thyroid related problems; particularly good for those with HBP, palpitations, panic attacks  & heart related discomforts; improves voice quality; manages difficult emotions;

Contraindications: There are no contraindications for this practice.