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meditation

My Current Yoga & Meditation Routine: How it has Changed Since Baby

Before our pregnancy I had a regular yoga practice, averaging between 3-4 classes per week. Mornings would always begin with a meditation session and some light stretches before breakfast. How does this compare to my current routine? It simply doesn’t. I have not been attending any yoga classes and a regular meditation time in the morning is not possible at this stage of my baby’s life. Do I miss yoga and a regular meditation practice, yes, so much.

My body is so tight, especially around the neck & shoulders. They are working hard holding the baby and breastfeeding. I miss the regular morning meditation because I love routine and this practice helped ground me every morning before I would start my day. My mornings start very different now and will remain this way for the next few months. I wake at 5:30 am to feed baby and then we get up. I make the bed, open the windows and curtains (even when dark outside), wash my face with a warm face cloth and prepare breakfast. This is the new routine and has been for months. Baby then naps on me for about 2 hours while I read and listen to audiobooks. I have to say the mornings are one of my favourite parts of my day. However, I don’t get time to sit undisturbed in a seated position to meditate or stretch.

Moving forward I want to incorporate meditation in my routine, I plan to fit it in just before I start reading. I am not in a seated position or lying down…my posture is terrible, to be honest. However, I’m still and I won’t be disturbed, I don’t have to worry about baby as she is sleeping on me. I have started a 40-day meditation challenge. I don’t want to use the excuse of not having time for it, which is kind of true. I don’t have time to sit undisturbed on a cushion for 20 minutes ever. However, if I just alter my way of thinking and use my downtime in the morning while baby naps on me it will work just fine.

The above picture is how I meditate now, noise-cancelling headphones, baby & me

When our baby was a couple of months old, I got to go to 6:00 pm yoga on a Wednesday however her schedule has changed and she is going to bed earlier. I cannot make the 6 pm classes anymore. There are no classes that fit my schedule right now. Therefore, I am not attending any yoga classes. Even though I miss my practice so much, I know this is just temporary and I will be back in no time. I’m trying to be easy on myself as there is no rush to have my life back to the way it was, it may never go back but I don’t want to add stress just to say “I’m back to yoga”, my baby needs me more right now.

The one thing I look forward to every day is my walk. Around 11 am each day we go for a walk regardless of the weather. This is my new meditation. I usually walk by myself while babe sleeps in stroller. I find the fresh air & movement so calming. I use this time to think and let my mind wander. It is a stress-free environment once the baby falls asleep. I just love walking under the trees or by the beach. Sometimes I’ll buy a tea and a treat. This is me time. I’m grateful for it every day.

I suppose what I am trying to express is that I realise I am not practising yoga; I miss it but I am giving myself a break and not stressing over it as I know it is temporary. It may be another 6 months or a year before I get my practice back but that’s ok. I believe we can be very hard on ourselves. We try and be everything at once when we should just be. We should slow everything down, free up our schedules as much as possible to have time to ourselves. Go for long walks while baby is asleep in the stroller, when baby naps don’t feel bad you have spent 2 hours reading and resting.

Yoga will be there for me when it is time to go back. In the meantime, to help with my tight body I have booked monthly massages and I want to fit in 10min of stretches a day even if I have to do them with baby on the floor. My meditation will hopefully get back to a daily practice.

 

Thanks, so much for reading,

 

Chat soon,

 

Theresa

 

Reactivity – Don’t Let Your Automatic Actions Control You

In this world of over-stimulation, my nature is reactive. It always has been, even before we had so much visual input and interruptions in our lives my first instinct was always to lash out before I stopped to consider. It begins inside, like a spark which triggers an instant movement, thought or feeling which is usually, immediately followed by an action with no thought. There is no space between the trigger and the reaction.

This space is important. There is great power in this space. Imagine the great tragedies which could have been prevented if people stopped to think instead of reacting immediately?

Quick action does indeed have a place in the world but so does thought and deliberateness.

How do we go from trigger-feeling-reaction to trigger-feeling-pause / think-reaction? We need to create and cultivate space to allow it to expand, grow and develop.

It’s just like decluttering your desk or tidying your home. It can be achieved in different ways but the end goal is to give your mind space to sit down and think about what to do next.

And just like decluttering your home or your desk, take the time to notice the work that needs to be done. Where is the clutter?

Let everything settle and listen to yourself. You will soon see where the issues are, where the cleanup work needs to start. It is like taking all the obsolete information off your computer’s hard drive. What burdens do you need to carry and what can you put to one side or drop completely?

I sometimes find it useful to just sit with my thoughts, almost like the opposite of meditation, I set a timer and sit. I do not allow myself to move or interact with anything but let my mind wander. I let it go where it goes and interact with the thoughts as much as I wish. It helps me see where my worries are and where the internal housekeeping is needed. This can show up in the form of unfinished tasks, worries which have been weighing on my mind or someone I need to contact. The best way to clear them away is to act on them, immediately. If that’s not possible, then schedule a time. This will help create the space.

I will not go into meditation on this blog as we have both written on it before but I cannot recommend it enough. It has changed my life and helped create the space I need for calm, consideration and right action. Have a look at the bottom of the post for some blogs we have written on meditation.

Just like the unfinished tasks I mentioned, unhealthy habits will fill space also. Too much screen time, too much artificial stimulation, bad diet. When I talk about filling the space, I do not mean taking up your time, your time is important but what I mean is bad habits taking up space in your mind. Filling your quiet space with additional unimportant information or data which cannot be cleared out without deliberate action.

It is when we reach a point of no capacity that we no longer have the objectivity to stop and analyze.

We all have bad thoughts (at least I hope I’m not the only one) whether it be anger towards a stranger, judgement towards someone we know nothing about based on their appearance, impatience, selfishness or whatever arises at the time.

These thoughts do not define who we are. It is what we do with these thoughts that defines us. It is how we react and act on our thoughts and impulses that shows who we are as people. We can only be judged by our actions. Someone cuts me off in traffic and I have an urge to honk and pull up alongside them to extend the all useful middle finger and wave it in their direction.

The impulse is there, but so is the choice. I have the choice of whether to act on that impulse or not. If I do not have that space or use that space, I will not make that choice, I will simply keep going and do what automatically happens. I will become a slave to my automatic self.

I am still a victim of my own reactivity, I recently tore one of my favourite hoodies apart just because I did not pause and consider. Incidents like this happen much, much less now but what this shows me is that I still have to work on creating, maintaining, seeing and using that space. You can read my blog on my anger issues if you are interested.

Working on creating this space allows me to take the time and pause before I react. The reaction can be intentional rather than automatic. The feeling, impulse or thought will pass quickly, within a couple of minutes then it will be forgotten but if I act on it I will carry it with me.

Here are a few simple tips to cultivate, maintain and use that space. I hope it helps.

  • Spend time with your thoughts. Search for what needs to be cleared out.
  • Meditate daily to cultivate and maintain the space.
  • Use the space: Stop and examine the feeling or impulse. Think.

Let me know if you have any feedback or if you find yourself in a similar situation to me.

Peace,

George

 

Links:

How can we put down the burdens we carry?

meditation-challenge-40-day-sadhana-your-habits-define-you

a-daily-meditation-practice-make-it-work-for-you

meditation-it-takes-two-minutes

how-i-overcame-my-anger-issues

 

 

 

 

Cover photo by Javardh on Unsplash

Photo by Jez Timms on Unsplash

Photo by Samantha Gades on Unsplash

Photo by Simon Migaj on Unsplash

Photo by Keegan Houser on Unsplash

Worry – Is Your Free Time Being Hijacked?

Do you ever wake up in the middle of the night thinking of something you should have done at work or something you missed? It’s human nature, it’s just a pity these damn thoughts pop unto our heads when we’re trying to have a good night’s sleep or enjoy our weekend.

I will often be at home, on a hiking trail or in a yoga class and an unwanted thought rudely invades my headspace. It could be work, it could be something else. It lurks around in the back of my mind, waiting for a time to pounce, just before I get too comfortable, then it jumps out and starts demanding my attention.

Obligingly, I take the bait and start worrying as I am expected to. There is so much out of our control, or more accurately out of our control at this time, right now. If we cannot deal with the issue that’s taken up residence in our headspace there and then, we can kindly ask it to leave.

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

We can catch these thoughts and save them for later. If its work related I generally send myself an email, so there is a reminder sitting waiting for me when I get in. Otherwise, I make a note or if I’m driving, I ask Siri to set a reminder or send an email.

Unwanted thoughts don’t have to hijack our headspace. We can save them for a suitable time and place to deal with them. When you are in a position that you will not forget what has come up it is easier to stop worrying about it.

It can be tricky to catch these thoughts, it comes with practice. Daily meditation is so important. Start small and build up but be consistent, even if it is only a few minutes a day, eventually, you will become more aware of your thoughts and your state of mind when you’re not at ease. (See the end of the page for some of our previous blogs on meditation)

Meditation and concentration are the way to a life of serenity.

What if it doesn’t go away? When you affirm something, your brain listens to you. I often tell myself, “I don’t need to think about that right now.” My brain listens to me and I can dismiss the thought. It may keep popping back into my mind, especially if it is something troubling but repeat, repeat, repeat.

Your unconsciousness is not the one in charge, you are. You do not have to take all the suggestions the unconscious mind throws at you.

Beware of the procrastination bug also, you can only tell yourself “I don’t need to think about that right now,” so many times before it’s effectiveness will fadeThe defences against worry and preoccupation breakdown. Acknowledge whatever it is that’s bothering you and set aside dedicated time in the future to think about it. If you can do something about it there and then, it is best to act rather than defer but it depends on the situation. If a professional item pops up when you’re in the middle of family time you’re not going to drop everything.

If you can’t act on it or chose not to for a good reason, set something in place to remind yourself and tell yourself that you do not need to think about that right now. After time and practice, you will start to catch your uninvited worries sooner and more often.

The future can be a source of anxiety and stress and it is something we must think about and make decisions about but I believe in deliberate thought rather than background worry which in the long run will only add wrinkles to your face and grey to your hair. Allow yourself to set the worries aside for the right time.

Peace,

George

Further Reading:

Meditation Challenge: 40 Day Sadhana “Your Habits Define You”

A Daily Meditation Practice: Make It Work For You

Meditation: It Takes Two Minutes

Humility Can Be The Path To A Meaningful Life

As a yoga teacher, humility is one of my core values, indeed it is a value that can guide us through life.

A lack of humility can lead to a wanting and yearning for more, more money, more power, more style, more cars, more food. This craving comes from our survival instinct, the desire for self preservation and the need to protect and provide for those we love. There does however, come a time when we have enough and any yearning is for more than we need (see here for recent gratitude blog on having enough).

It is ok to want more, to want to be comfortable and to indulge ourselves, I am not speaking of abstinence or a life of stoicism but we must understand why we want something. Is it for the right reasons? Are we seeking treasures to adorn ourselves with from a standpoint of competitive behaviour, to take someone else down a level?

This is where we need to check ourselves and get in touch with humility.

“Work for a cause, not for applause.”

Think on the violent history of our race, the most recent wars in history. Where did they stem from? Did Hitler invade Europe for the betterment of his people? Yes, but from a self serving point of view.

Compare leaders of the world and famous figures – Donald Trump, Barack Obama, Mahatma Ghandi, Conor McGregor. What are their qualities and how do they serve themselves, and in turn serve the world? Do you see humility in them?

Who do you root for? The underdog or the one who talks himself up all the time?

A lack of humility leads to violence. Take the caste system in India, the civil rights movement in the US, slavery, the expansion of the British Empire. All of the above has lead to strife, pain and hardship in the name of one group being perceived as being better than the other. Perception is the key word here and that is where humility comes into play. The most humble of us will not, by definition, think herself greater than others nor will she strive to be greater.

“Never look down on somebody unless you’re helping him up.”

Putting ourselves first is important, indeed I have written about it before (link here) but when we put ourselves first and surpass others by wanting what is beyond our needs, that is where the ego and greed come into play. Humility can teach us the value of both having enough and being enough. There is plenty to go around, we do not need all of the accessories to place ourselves above others in the pecking order.

That does not mean a humble person will not strive for greatness, do not mistake humility for a lack of ambition. It means that the humble person will not look down on others, will not seek to oppress others and will not seek to take from others for their own betterment.

Nor am I saying that competition is not good. It is part of our nature and without it we would roll over and die, never defending ourselves and never standing up for what is right. We can keep our competitive streak and remain humble, the two are not exclusive.

Humility can cure the wanting and craving in our hearts and in turn quash the over indulgence that is suffocating our planet and tame the aggressive nature of the beast that resides within us as we mature as a race.

Let us look inside our selves and search for that humility. Can we give everybody a chance and not judge. Question our motives. Why do we want something, is it for the right reasons? When we strive to better ourselves, is it at the expense of others and to what end? Do we push to get ahead or to contribute to a greater good? What path are we on?

If we stop and think and really consider our motives and our state of mind we can start looking at things from a more humble perspective.

“Be like the bamboo, the higher you grow, the deeper you bow.”

 

 

 

 

 

 

 

 

Meditation Challenge: 40 Day Sadhana “Your Habits Define You”

Myself & the bump just completed our Prenatal Yoga Teacher Training with Semperviva Yoga guided by Teresa Campbell @lalupavia. To say we learned a lot is an understatement. Each yoga training completed has taken us on a journey which reveals what we need to work on to become the people we want to be for our family, community & workplace.

 

Self-discovery and self-development are not easy, its hard work and its supposed to be. To be the best version of yourself will take time and effort. True self-development doesn’t come from reading lots of books, it comes from doing the hard practices everyday no matter what life throws at you. A daily practice that you commit to for a period of time or for the rest of your life will change you.

 

For example, if you want to save more money, what can you do every day for the rest of your life to have more savings and live a financially secure life? Spend less and save more. Instead of buying that coffee every day or eating out every day, put that money into a savings account. Do this practice every day and see what awards you will have in just a few weeks.

 

The same goes for daily practices for the mind & soul. A daily practice like meditation can alter the way you think & feel. If you wake every morning and sit to do 10mins of mindful breathing you start your day relaxed, focused, in control and over time confident to deal with any situation. The reminder to come back to the breath will remain with you from your daily morning routine.

 

As part of our prenatal training we are required to complete a 40-day Sadhana which is a daily meditation practice for 40 days which you have a certain mantra to repeat for a set period of time. For example, your mantra maybe “I am strong”, “I am Confident”, “I am enough”, “I am a leader” …. for 11 minutes you repeat this mantra along with having the arms in an active position. This is a Kundalini yoga practice, there are many different arm positions for the meditations, look up Sadhana and find one that works for you.

 

For my 40-day Sadhana challenge I have chosen an Arc line meditation. The Arc line exists as a halo of energy, stretching from ear to ear over the crown of the head. Our Arc line is the connection to the Devine, when strong, the universe delivers. We strengthen the Arc line with committed, steady practice (sadhana). Having a strong Arc line gives us the presence and desire to serve humanity in action; it gives us balance in words & deed.

 

When weak, we are easily influenced by others, ineffective, inconsistent in mood and behaviour and unable to focus or manifest our goals. Arc lines are connected to our immune system. To remove any negative energy or subconscious garbage which has collected in our Arc line we need to practice to actively clear away the crap that gets stuck in this energy field. A daily practice for the Arc line is said to help clear away any past held onto negativity and make space for more clarity & true connection.

Apologies for bed head, I like to meditate first thing in the morning so hair is never brushed! lol!

Right now, I am on day 13 of the challenge. I play Waheguru by Nirinjan Kuar for 11 minutes with my arms overhead (see above) in a seated (non-moving) meditation. I record my meditations on Insight timer and Journal after each one. The arms are feeling it in the morning but I keep telling myself I know I can keep my arms up as I have done it multiple times already. When the mind starts to focus on the discomfort in my arms and shoulders I start to sing along with the mantra. Also I imagine others in far worse situations that they don’t have the privilege to change and I send positive thoughts to them, I sometimes imagine struggles animals go through to survive, I tell myself If these creatures can survive such struggle I can sit here with my arms up for 11 minutes. It’s a constant conversation with myself to tell my thinking mind I can do more, I am more…. this type of meditation builds up so much confidence for me personally. Being pregnant and having additional fears about pregnancy and labour this meditation is great to highlight how much further you can push yourself even when your mind is telling you to quit. Such a great confidence booster for everyone!

 

I will report back after the 40-day challenge is over, if you want to follow my daily process check out stories on our Instagram account back2basicsmovement. Watch this space everyone.

 

Not sure what the 40-days will bring but up for the challenge…. oh, and somewhere in there hopefully give birth to our little mini human;-)

 

Have a great week.

 

Thanks so much for reading,

 

Theresa Burns xxx