Recently, a client of mine asked for guidance in her personal yoga practice. We’ll call her Brenda. Brenda was going through an emotionally-draining transition period and wanted help “escaping” from her mind and problems. She asked if I could write her a physically challenging and vigorous routine that she could practice at home in order to help get her mind off her current life situation. Her common predicament inspired me to write this piece, as many of us look towards yoga for help through difficult times. Like most human beings faced with emotional pain, Brenda’s first reaction was to try and find a way to avoid it. Unfortunately, although this method may be helpful in the short-term, it isn’t an effective long-term solution.
Really challenging or fast moving flow practices are great for letting you "get your mind off” the rest of your world or your problems, and that isn't necessarily a bad thing; short-term relief is sometimes what we need or all we can handle at the moment, especially in a public class where we may not feel safe exploring or acknowledging the reality of our emotions. Getting fully into our bodies has a calming effect; it tends to slow mental activity and allow us to concentrate on something other than our problems, even if just for the hour. Feeling our physical form heating up and burning with transformational discomfort can be a welcome experience when it serves as a distraction to discomfort we may be struggling with mentally, emotionally, or spiritually.
The problem with the distraction method is, we can only run from and ignore reality for so long; eventually we have to acknowledge and work through our problems in order for them to get better. "Escaping" only delays the process of confronting the pain so that we can heal and come out on the other side. At some point, changing our situation for the future requires that we are open and willing to accept and explore reality as it is in the present. When you are struggling with emotional pain or life transitions, take a look deep inside your heart. Decide if you are ready to face your inner emotional issues head on right now. If not, intentionally choose to give yourself more time and, by all means, keep practicing with flow, moving with and enjoying the breath. Be aware that you are doing this to temporarily soothe the pain, and this is okay for now. Maintaining honesty with yourself is important; it is up to you to balance challenge with compassion, rather than avoiding the challenge of change completely.
At some point repressing the pain will get tiresome. The cost will outweigh the benefits. When you feel brave and ready, it is time to begin holding poses for a very long time in your personal practice. Surrendering to a posture helps us to acknowledge our current reality so that we can deal with it. Holding asanas for a few minutes can help us make peace with "what is"; the focus of the practice becomes a meditation on our inner "aliveness" and helps us to accept reality and have a sense of calm about where we are right now (on the mat and in life), even if it is uncomfortable, foreign, or scary. When we fully embrace and understand the present we can deal with it effectively, and take actions towards creating the life we want.
I recommend the following postures for helping you work through transitional periods and emotionally-challenging times. Hold them for 2-5 minutes each. While you are in them, focus on the sensations and experiences that come up in the body and the mind. These may be physical, energetic, emotional, or mental "mind chatter". All of these experiences are important and need to be acknowledged and processed. They are begging for attention for a reason.
Yoga reminds us that the relationship we have with ourselves is the most important. This is the foundation for healthy and happy relationships with others and the universe. Meet yourself where you are and use modifications when your body asks for them. Practice self-compassion and use child's pose in between postures as needed. I hope these pointers are helpful. If you don’t know how to do the poses, I recommend taking a few private classes or finding a “beginners series” to join. As always, you are welcome to come explore yourself in the safety and support of my private yoga therapy sessions.
Change is rarely easily, most things worth doing are challenging, and personal growth requires an attitude of openness and acceptance as we trek into the unknown. Yoga provides an opportunity to explore these realities of life from the security of our mats. Be open, be brave, and most importantly, remember to breathe. Namaste.
Written by: Katy Zurawski, RYT, LPC-Intern
When first learning mindfulness, people often have a hard time figuring out how to include it in their already busy lives. Mindfulness helps us live in each moment fully and live more meaningful lives. With the creation of downloadable applications, we can use our cell phone to help us live more mindfully. Here is a list of 3 phone apps you can download to practice mindfulness:
Mindfulness Bell: You can set this app to ring periodically throughout the day. It will remind you to take a few moments to just notice the moment, notice what you are doing in the moment, and notice what state of mind you are in. It a simple app that helps you take a moment to pause and check in with yourself. The creators have also added settings which make it easier to use the bell in quiet settings. You can put the bell on vibrate or turn the volume really low.
For more information on this app, visit the sites below:
Buddhify: Buddhify teaches you meditation practices while on the go. You can select your location/activity (home, gym, traveling, walking, etc.) and what type of meditation you want to do. The app will then play an audio guided meditation designed specifically for that location or activity. This app also has an assessment tool to help you check in with yourself throughout the day and rate your happiness and mental experience. The creators of this app state that buddhify is for individuals who have always wanted to try meditation but never got around to it. It can also help individuals who are new to meditation and mindfulness practices. There is also a setting on the app that allows you to practice meditation with someone else.
For more information on this app, visit http://buddhify.com/.
Mindful Eating: This app was created by Dr. Susan Albers, who is a psychologist and mindful eating expert. Mindful eating is an approach that involves bringing your full attention to the process of eating by using your five senses to explore food and by examining your thoughts and feelings around food and eating. This app can help you learn to identify your internal hunger and fullness cues to determine when your body needs food and when it is satiated. This app has 6 features to help you practice mindful eating:
1) Hunger Scale
2) Mindful Food Diary
4) Hunger Scale Graph
5) Chime to remind you to eat mindfully
6) News & Events
For more information on this app, visit: http://eatingmindfully.com/?tools=mindful-eating-app-new
Written by Jondell Lafont, LPC-Intern at Austin Mindfulness Center
About Our Blog
Here you will find articles contributed by members of our team. We hope to provide helpful information here to inspire mindful living and general wellness. The information provided here is not a substitue for professional mental health advice, diagnosis, or treatment. If you need to speak to a professional regarding your mental health, please make an appointment.