Practicing Gratitude: Meditation Exercise

So, it’s that time of year. We’re preparing for thanksgiving festivities, making last minute trips to the grocery store or doing some last minute packing for a flight to be with family or friends. Many families have a tradition (mine included) of going around the Thanksgiving table and stating something that we’re thankful for.  It’s a great tradition…but often it’s the once-a-year thing that we forget to do in the day-to-day, when we most need to.

Practicing an ‘attitude of gratitude’ can be difficult, especially in tough times…but that’s when we need this discipline of thankfulness the most. A friend of mine has been filling in her Facebook status update with what she’s thankful for – she’s doing this for 30 days. Everyday, a new something to be grateful for. Sometimes they’re the big things – family, friends, health. Other days, it’s the everyday stuff – a warm cup of tea, sunshine, all green traffic lights, you get the idea.  The great thing is that after 30 days of consistently thinking about and sharing what we’re grateful for, it’s a habit…so we’re better able to continue that mindset after the 30 days.

So, maybe give it a try.  Whether it’s when you get up in the morning, during your yoga practice or brushing your teeth, cultivate a habit of recognizing what you’re grateful for.  Here’s a gratitude meditation exercise for this week, and anytime you need it:

1. Sit or lie down in a comfortable position. Begin to notice how you’re breathing. Try to breathe in and out through your nose with your lips sealed.  Allow each breath to be a little more steady, a little less hurried or rushed.  Become more aware of your thoughts and concerns.  Try to acknowledge your thoughts about daily tasks and obligations, as well as weightier things like worries or problems and make a decision to set them aside.  Allow there to be more and more space or stillness between your thoughts.

2. Ask yourself What am I grateful for today?  Allow your mind to rest on the first thing that comes to it. Don’t evaluate whether that truly is the thing or person for whom you’re most grateful. Just allow your mind to rest on that thing or person or idea, and gently let it go.  Repeat as long as you like – thinking of what you’re grateful for, resting in the thought and letting it go.  When you’re ready, allow your mind to be quiet and still a bit longer. Open your eyes when you’re ready.

3. If you’re keeping a journal, this might be a good time to record the thoughts that came to mind and your reflections on them. Gratitude journals can be a wonderful resource in the gloomy times to look back and reflect.

After practicing this meditation for awhile, you may find it easier to replace the worried, negative and panicked thoughts that can bombard our minds with simple reflections bathed in gratitude for what’s right before us, in this moment.

Build Your Immune System: Yoga Stretches & Healthy Habits for the Season

So, it’s about to start…the sniffles, the Kleenex, the stuffy noses and scratchy throats coming to yoga class in hopes of getting at least some relief from the fall/winter blues of cold & flu season. What to do? Read on, and try these yoga stretches and healthy habits to improve your defenses before you get sick. If you’re really sick, you might consider trying these stretches at home, as a courtesy to your fellow yoga participants and teacher. Just a thought -be well….

Take Care of Your Sinuses

• Alternate Nostril Breath – This breath helps our concentration and focus. It also helps clear our sinuses and nasal passages.

Sit comfortably and take a normal few breaths in and out through the nose. To begin, gently close your right nostril, leaving the left one open. [It works best to use one hand to close your nostril, using your ring finger and thumb] Inhale through the left nostril, then close the left nostril and open the right, exhaling through the right side. Inhale on the right side, then close the right nostril, open the left and exhale through the left side. Continue this same pattern on each side for 8-10 more breaths. If at any time, you feel light-headed or dizzy, stop and breathe normally.

• Nasal Rinsing – Some of you are already using your neti pot or a NeilMed Sinurinse bottle to gently rinse your nasal passages.  When I do this daily, my sinuses are clear, my nose is free of congestion, and I don’t have any sinus pressure or headaches. Definitely worth investigating if you suffer from sinus trouble and allergies. See my blog post on this: Nasal Rinsing.

Lift Your Heart

Yoga Poses where we lift the sternum and expand across the chest are great immunity builders.  These poses increase blood flow to the thymus gland, which plays a key role in building our T cells – our first line of defense from colds & flu. Try a few of these poses each day to build your immune defenses.

• Chest Expansion/Beach Ball Pose – Stand in Mountain Pose, with your arms by your side. Gently lift the sternum, drawing your shoulders down and back and your arms behind you, as if you were holding a beach ball. Continue to lift and breathe 3-5 breaths.
• Cobra – Lie on your stomach, with hands on the floor in front of the chest. As you inhale, gently lift your head, neck, shoulders and upper back. Exhale to release and rest. Continue 5-7 times, or if you’re comfortable, lift and hold Cobra for 3-5 breaths. When you finish, rest in Child’s Pose.
• Flowing Bridge/Bridge – Lie on your back, legs bent, feet on the floor, under the knees. Rest your arms by your side, palms down.  As you inhale, gently press into your feet, arms and shoulders, lifting your hips. Exhale and release the hips back to the floor. Continue for 8-10 breaths, or lift the hips and hold Bridge Pose, drawing your shoulders underneath you.  Keeping your gaze on the ceiling so that the neck stays safe.  As you finish, draw your knees in toward the chest and breathe.

Create a No Stress Zone in Your Day

When we’re stressed, we get sick. Even if it’s just for 10 minutes a day, try to turn off the distractions – TV, radio, phone, computer – and draw inward.  I call it my No Stress Zone.  Just 10 minutes a day can be a great stress-reliever.

• Focused Breathing — With a focused breath, it’s exactly what it sounds like – we’re just observing how we’re breathing. Sit or lie down, relax your shoulders, your jaw and breathe in and out through your nose. Notice your breath as it moves from your belly, lower ribs and chest. Notice if your inhale and exhale are the same length or if one is longer.  Continue as long as you like.
• 5-10 Minute Relaxation Time — Think of it as your favorite yoga class without the yoga!  Find a comfortable resting position lying on the floor. [If you need some support for your back, keep your legs bent, with feet on the floor or place a pillow under your knees.] Take a moment to relax your facial muscles, release your jaw. Draw your shoulders down from your ears and back toward the floor.  Let your arms and legs fall open.  Allow your breath just to happen as it wants to. As thoughts come into your mind, acknowledge them and let them go.  Stay here for 5-10 minutes. When you’re ready, gently roll to one side and ease up to a seated position.