Slow down, you move too fast.

One of my yoga class participants recently said that she’s never still – she’s always busy doing something, gardening, cleaning, community projects, etc.. This is all great, but it left me thinking about our cultural programming around stillness and busyness. We’re taught to value constant productivity. It’s not okay to just be still.

What I mean by stillness is really mindful being or meditation/contemplation/prayer or even just reading a book. Remember books? I suspect what she meant by stillness was the dangerous state of being a couch potato. These are two different things.

Our country thrives on do more and do it faster! And that mentality has given us some amazing gifts like outta-sight technology, for which I’m very grateful.  But that mentality has also seeped into our nervous systems, and done so to such an extent that anxiety and sleep disorders are a national epidemic. We no longer know how to slow down, to be still, to connect to ourselves.

And yes, it’s in our nervous systems. The autonomic nervous system settles into patterns at an early age. When we’re constantly looking for the next thing to do, we’re in an exteroceptive state (constant external stimulation) that’s fueling the fight or flight response (sympathetic nervous system). When we slow down and relax, especially when we let our selves feel that state of relaxation (interoception – internal awareness), we move into the rest and digest part of the nervous system (parasympathetic nervous system) where the body restores and heals itself.

So what’s a person to do? Take a mindful moment. Notice what your senses are offering you: what do you see around you – even if it’s mundane, really notice the colors, shapes and textures. Then notice what you’re hearing and smelling. Notice the textures on your skin or temperature of the air. Notice what your breath rhythm is feeling like right now. Take a moment to think about what you’re grateful for today.  Notice what if feels like to just be still for one minute. Then go for broke and try 10 minutes.

What does it feel like to do nothing, to just be? Did thoughts come up like, I don’t have time for this or is this really doing anything? What you’re practicing is mindfulness – noticing what’s really happening in this moment. And when you do it regularly you’re rewiring your brain (that’s cool). You’re teaching it to slow down, pay attention and maybe even relax.

If you’d like to get better at this come to my meditation class this fall or to any upcoming Yoga Nidra and Meditation events.

What to do with this Anxiety – Part I

I’ve been thinking about anxiety a lot lately and about how to deal with it – it can be so overpowering at times! The following are my thoughts and suggestions on how to get control of this troubling mental state.

Sometimes anxiety is just a big hairy beast that sits on your chest. Nothing will make it go away – it is too big and ominous. What to do? In this situation, the best you can do is to just accept it. It just is what it is. Get present in THIS moment and just acknowledge it. Okay, I’m anxious. This is anxiety. Fine, I’m anxious. Then breathe. Notice exactly what anxiety feels like in the body. Observe it like a scientist, without judgment. From there continue to investigate the present moment. Tune into your senses: look at your environment, notice the sounds, smell the smells, notices textures and temperatures. This is the present moment. Does your anxiety have to do with this exact moment? Acknowledge that you are doing the best you can. Try some diaphragmatic breathing which is good for these anxiety beasts. Know that before long, the situation will change. Everything changes.

The Awareness Practice/Body Scan

In my classes I teach the Awareness Practice which involves bringing one’s attention to how the body is feeling on various levels: physical, emotional and psychological. Other teachers may call this the Witness Practice as it cultivates a sense of detached observation. A major component of this practice is the body scan – bringing detailed attention to all parts of the body in a progressive sequence. Below is a wonderful quote about the body scan from Jon Kabot-Zinn’s book Full Catastrophe Living (p. 89).

“When practicing the body scan, the key point is to maintain awareness in every moment, a detached witnessing of your breath and your body, region by region, as you scan from your feet to the top of your head. The quality of your attention and your willingness just to feel what is there and be with it no matter what is much more important than imagining the tension leaving your body or the inbreath revitalizing your body. If you just work at getting rid of tension, you may or may not succeed, but you are not practicing mindfulness. But if you are practicing being present in each moment and at the same time you are allowing your breathing and your attention to purify the body within this context of awareness and with a willingness to accept whatever happens, then you are truly practicing mindfulness and tapping its power to heal.”

‘Just wanted to share. Keep breathing and feel your feet on the ground!