Your mind and body have build-in healing responses that are just as powerful as their protective pain and stress responses. Whether it’s a meditation on gratitude, a relaxation pose that puts the body and mind at ease, or a breathing exercise that strengthens the flow of energy in your body. Another exercise I like really well is called breathing the whole body—they all share the benefit of bringing you back to your natural sense of well-being.
Gratitude meditation: This is one of my favorites and my students like it as well. Sit quietly, quickly bring to mind every thing that you are grateful for (spouse flowers, talents,) set a timer for five minutes before you start if you run out of things to be grateful for, start over.
Relaxation Pose: When I ask my students what their favorite relaxation pose is, most of them will say legs up the wall. This is just what it says: Scoot your butt up to the wall swing your legs up the wall and rest for 10 minutes.
Breathing exercise: The best breathing exercise for strengthening the flow of energy is “breath of fire” take a deep breath in inhale and exhale quickly until you are out of breath then start over. Do this four to six times to energize your body.
Breathing the whole body: You will want to lie down for this one. Place your hands on your belly. Notice the belly rise and fall, and notice the breath moving in and out of your body. Imagine that you can inhale and exhale through different parts of your body—as if your nostrils were moved to that part of the body. Start with your feet. Imagine the breath entering your body through the soles of your feet, and exiting through the soles of your feet. Feel the energy in your feet as you breath. Repeat this visualization for other parts of your body: Your lower legs, knees, and upper legs. Your hips, lower back, middle back, and upper back. Your belly and chest. Your shoulders, upper arms, elbows, lower arms, hands. Your neck. Your forehead and the crown of your head. When you get to the area that feels tense, uncomfortable, or painful, don’t skip it. There are several things you can try that may make you feel more comfortable. First, stay with the visualization and direct the breath right at the sensations of discomfort or pain. Imagine that the breath is dissolving or massaging the tension and pain. Imagine the solidity of the tension or pain softening. Find the space inside the pain. Second, try moving your attention back and forth between the uncomfortable area and the comfortable area. For a few breaths, breathe into the painful area; for the next few breaths, breathe into another area, switching back and forth like this can teach the mind how to give the uncomfortable sensations less priority. You are practicing a healthy kind of distraction: intentionally shifting your focus while still being present in your body. When you have worked your way through the whole body, let yourself feel the breath enter the body through your nose, mouth, and throat. Imagine the sensation of breathing through your whole body, as if the were gently expanding as you inhale and contracting as you exhale. Feel, or imagine, the flow of energy through your whole body.
Consistent relaxation practice teaches the mind and body how to rest in a sense of safety rather than chronic emergency.
Nancy Adams, Certified Thai Yoga Therapist
And Ayurveda Consultant
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