Helpful LifeStyle Hints:
Make time for yogic meditation in every day life!
Mindfulness Meditation Suggestions
During a yoga or meditation class, participating in a secluded retreat, or spending time silently in nature are relatively easy ways in which to notice our mind and body becoming calm, and to experience an increased awareness of our various sense perceptions. Meditation in a beautiful and controlled environment is one form of practice, while capturing moments of self-awareness or self-inquiry during the busy workday is another kind of practice. One cannot be measured against the other. They are each valuable and effective in their own ways. Doing spiritual practice in the midst of busy activity is much more difficult, and is usually accomplished in much shorter increments. These intermittently brief moments of self- awareness and heightened sensitivity are also a form of a highly powerful practice.
Bringing "witnessing or mindfulness" to real life...
1. When you are in a business meeting, or having a one-on-one conversation with someone, try to notice if you are feeling the the need to interrupt or strongly make a point in response to a remark made by another person in your meeting. The sensation will usually feel very demanding and at least slightly uncomfortable. When you notice this feeling make sure not to speak or say anything for at least 20-30 seconds (that can be an eternity). When you finally speak notice any tension in your body and how it feels to speak. Notice what part of your body feels most tense or jumpy in this type of situation.
2. When you are rushing to meet a deadline or an appointment, or when you have to react to something beyond your control, such as a ringing phone, consciously adjust your pace.
- Force yourself to speed up until you become more aware and observational of how rushing really makes you feel.
- Consciously slow down until the pace seems uncomfortably slow. Feel the internal force of the stress that is revealed below your normal surface awareness.
As you become more aware of this stress you have the power to control it. As we become more sensitive our past habits are no longer the motor driving our ship forward in the water. Remember the wake of the boat never leads the boat itself.
The Sound Of One Phone Ringing
"As we learn to pay close attention to the silence in-between the various sounds we encounter in our life, we will automatically experience mental-emotional stillness and relaxation."
When your telephone rings try the following:
- Stop every activity you are doing at that moment.
- Let the phone ring without answering it for at least 2 rings.
- Hold your body perfectly still and close your eyes.
- Begin to inhale and exhale through your nose in a smooth, deep, and slow rhythm
- Place your attention or awareness on the sound of the phone ringing and the silence in between the rings.
- Be observant and notice when various thoughts, concerns, physical feelings, emotions, or mental pictures arise in your mind.
- Each time you notice that you are having thoughts or physical reactions (and it may be quite often) refocus your attention back on to the sound of the phone, your breathe, and the silence in between the rings.
When you answer the telephone:
- Place a gentle smile on your face. (notice how that feels in your forehead, neck and cheeks)
- Deliver your initial greeting,
- Listen for the request of your caller while maintaining an awareness of your own internal mental process and the feeling of your breathing.
- Stay aware of the words and sounds they are creating as well as the silent moments when they take a breath or pause in their speaking. If you know them (or do not know them) you might imagine a picture or image of them.
- If you notice that you are engaged in your own internal mental commentary, stories, or personal value judgments as regards your caller or what they are saying, gently drop these thoughts maintain your breath awareness and quietly refocus on the voice, image of the caller, and needs of the person calling you.
- This might be a particularly interesting process with a sales-person who might be calling you...?
Keep working with this method throughout the week. Your initially experience may seem to be an increase in tension levels. If you practice this method on a regular basis you will naturally begin to drop the normal inner dialogue, stories and feelings of physical tension that may often arise when work related phone conversation is required.
Suggestions How to Stay Super Calm While Super Busy
-Dhammapada, translated by Thanissaro Bhikkhu.
"When I worked for large corporations and was flying around all over the world I used to spend a lot of time (50-70%) in airports. I would use my waiting time to practice some poses in the bathroom. I would enjoy some standing poses if I needed more energy and a sense of grounding, half down dog at the wall to release cranky shoulders or just hang in forward fold for calming. In the hotel room I was expert at finding space even in the smallest of rooms...place a towel on the floor and enjoy half or full handstand. I would also bring aromatherapy (travel candles, essential oils to make my room more peaceful). During the busy holiday's I am a fan of standing on one leg at Target while I wait in line or practicing my breathing in the car. Or at the Jewel I purposely make myself slow down as I fill my cart instead of crazily rushing around trying to go faster which used to make me more stressed. What is surprising at first is that by not purposely racing around I complete my tasks in almost the same amount of time, give or take 10 minutes, and most importantly I feel better when I transition into the next thing." Peace -- Silvia
I like to begin each day at work by greeting all the people in my office before I race straight in to my office and begin working. This way I have created a working relationship and gained the support of the people around me which I will need later in the day! It is much like how we say our names at the beginning of yoga classes. We all know that we are not alone; we are in it together. -- Michael
My new favorite incorporation of yoga in to my life is fun and a little dangerous! I sit in malasana as I blow dry my hair. It takes a lot of balance, but it gets the blood flowing early in the morning! I also like to drive to work without the radio on and just take in all the sights around me. It's the same 20 minute drive everytime, but I try to notice something new everytime. For instance, some days I witness the sunset coming over the evergreen trees. Or the Christmas lights that somebody took a lot of care, effort, and time to put up. I wish I could tell him/her how much I enjoy them.
Peace to all! Stay sane! -- Danielle
The other thing I’ve recently learned is the importance of a forward fold when your body is stressed. When we experience stress our adrenal gland is stimulated – this makes us go into “fight or flight” mode. By forward folding and breathing into the kidneys, you calm your adrenal gland, reducing the stress on your body. I’ll be using this technique a lot this holiday season. A very happy holiday season to all. Peace -Mary
I have promised myself that no matter how busy, tired, or tense I am, I can manage just five minutes of seated meditation in the morning, and just 15 minutes near the end of the day for a short, simple series of poses: Standing Forward Bend, Downward Facing Dog, Child’s Pose, Supine Lying Twist (Jathara Parivartanasana), and Corpse Pose with a lavender-scented eye pillow. This doesn’t take much time or energy, and it keeps me grounded and centered. Just a few minutes set aside for a little private yoga practice reminds me to keep breathing, remain present in the moment, and keep listening to my own inner wisdom. :0) Peggy
I find that while I'm waiting at a stoplight, waiting to turn, waiting for the guy in front to get moving, I forget to breath, and I tense up. Now I take those moments as opportunities to practice breathing - three levels in, pause, three levels out, pause - and everything resolves itself. -- Joe
- Breath. Listen to the breath. Practice breathing exercises you learn in class.
- Remembering that yoga is much more than the physical practice. There are 6 branches of yoga, so between them all we can practice yoga all of the time.
- Listen to "yoga music" in the car or at work
- Desk yoga or car yoga (shoulder rolls/neck stretch)
- Sun salutations - even just 3 or so to start the day. Or start the day with 3-5 minutes of relaxing stretches....or just before you go to bed...
- Quiet cup of tea - no distractions...just you, the breath and something that smells yummy
- Keep a journal, book of inspiring quotes or short stories handy when you are stuck in a long line, at the DMV or any other place that is taking much longer than expected, that way the time can be used in a valuable way.