Meditation is very therapeutic

Meditation can give you that which nothing else can give you. It introduces you to yourself. From childhood onward, we are taught to examine and understand things in the external world, but nobody teaches us to look within and understand the mind. Unless you learn to know yourself and achieve inner balance, no matter how much you know about the outer world, you will fall short of your goals.

Meditation teaches you to attend to what is taking place within without reacting. I teach my clients that when they are in meditation if something comes up, to be like a fly on the wall, examine the thought but not to react to it. Just remain aware of the process,  attend to the thoughts as they arise, notice them, be open to them without reacting and they will pass. When you go through this process you really begin to know who you are.

Meditation teaches you how to deal with things that come up in your daily life. We can spend all day in a mental turmoil. Our mood depends on what comes before us and as a result, our life is like a roller coaster ride. We react before we have fully experienced what we are reacting to. We immediately interpret what we see or hear according to our expectations, fears, prejudices, or resistances.

Meditation gives you freedom from fear. Linda a woman in her late 60’s came to me last year, she had had knee surgery 5 years before and had became so scared to move she just sat in her recliner chair, and was still sitting there when she called me. I did Thai therapy one day a week for 6 weeks and got her ready for yoga class. She was doing really good, had done yoga for 3 months and was really excited she was strong enough to get up off the floor on her own, then she missed two weeks, when she came back to class her knees hurt and she had a hard time in class, she was scared to move. After class I brought to her attention that the two weeks she took off set her back, but the good news was she has been better and we will just get her there again. She called later and said she wasn’t coming to class anymore I said if you stop coming to class you will go back to the way you were before, she said she was almost there. Linda wouldn’t do her meditation at home so when fear arose she didn’t know how to handle it. It was fear that put her in her chair and it was fear that sent her back.You can  be your own physician if you learn to examine your emotions through meditation.

Meditation has taught me to fully attend to what is taking place, to attend to my initial reaction without reacting to my reaction: “Oh, look how threatened I feel by that.” we have many fears in our mind and heart that hold us back. All our life we labor under the pressure of these fears. They remain because we have never examined them. They need to be examined, so that we can be fearless. I teach my clients to be open to experiencing their reaction that way it will move through them and allow other spontaneous responses to also come forward, so they can choose the one that is most helpful in that particular situation.

Meditation is very therapeutic, the peace that it brings releases energy. Worry and preoccupation dissipate your strength. Meditation frees the energy that has been bound in your mental discord so that you can apply yourself one pointedly to whatever you decide to do. It also leads to inner balance and stability, it exposes your inner complexes, you immaturities, your unproductive reflexes and habits. Instead of living in these complexes and habits and acting them out, they are brought to your awareness and you can give them your full attention. Only then will they clear.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

These are my own thoughts. I sometimes take writings from others to support my own ideas.

Trust your inner voice and follow the light within

I came across an new mantra a few weeks ago that I can not get out of my head. Narasimha Tava Dasohum. It means to honor the protector of our spiritual path. It’s that energy that protects us from negative influences, from doubts, from judgements that we fear from the outside or that we create within, and it helps us tune in to our inner voice, trust our inner voice, and follow the light within that we all carry and that we are all  aware of. There is a voice within us that gives us the strength to rise above these negative voices, that we all carry in some form or another and that we receive from the outside world. Narasimha is our protector.

A few weeks ago Gary got a head cold, we were watching TV together one evening and I sneezed, Gary turned to me and said “are you getting sick”? my first thought was, maybe I am getting sick. I have a friend, Mishelle, that says “cancel that”whenever someone says something she doesn’t want to  internalize. To myself I said “cancel that” and to Gary I said “no I am not getting sick I am too healthy to get sick” turning a negative into a positive.

It’s not the germs from people around us that make us sick, it is our thoughts.We all have every illness in the universe in us, colds, flu, cancer, arthritis, We are the ones that decide whether or not to let the illness manifest itself.  Like when the grandkids come over with runny noses and you say, GREAT!, now I’m going to get sick, and you do. Instead, say to yourself “cancel that” and dive right in for kisses.

Sometimes we are each others negative influences. I have mentioned before that Gary and I have a house in Provo we are flipping. One day we were over at the house when my brother stopped by. He looked around the house and said “Man this is a lot of work. And you guys are no spring chickens”. “CANCEL THAT!”, Gary and I hadn't  even thought that we were too old for the project, and we are really enjoying the work and the transformation of the house. We could have gone home feeling like 90 year olds if we had internalized his words.

We should be careful we are not the ones putting negative thoughts out for others to internalize in a  negative manner. After a yoga class a few students were sitting in the tea room when I overheard one of my students ask another “ do you have fibromyalgia yet”? YET?!!! meaning what? “CANCEL THAT!”

We all have a protector, this silent ever-present witness is your true self. This goes right along with the Law of Pure Potentiality. “Your true Self, your soul, is completely free of the things your mind is telling you. Your true self is immune to criticism, fears no challenge, and feels neither beneath nor above anyone”. Gary and I remind each other to stay positive and not to listen to the negative thinking of others, or even ourselves.  

Whenever anyone asks you if you are feeling poorly,  “cancel that”, and say I feel great! I am strong! I am healthy! I am awesome!!!! This is what your protector would have you know.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

These are my own thoughts. I sometimes take writings from others to support my own ideas.

The ayurveda way of mindful eating

Last year I read a book called “Intuitive eating” by Evelyn Tribole, and Elyse Resch. I loved the book, it was so ayurveda, I wonder if the authors knew how ayurveda it is. They talked about listening to your body while you eat, making sure the food is still tasting good while you eat because if it’s not, it is probably a sign that you are full. Also eat what you crave because your body knows what you need, and to check in with your self every once in awhile to see if you are satisfied, not full, just satisfied. They went on to say that we americans are so obsessed with dieting and its emphasis in rules and regulations that we have stopped listening to our bodies.

I am obsessed with the scales! and have been most of my life. My parents were always trying to lose weight, I had siblings that were overweight, and you know how teenage life was, all the skinny little girls going around saying “oh I am sooo fat.” My brain says “eat less, weigh less” so every day I would weigh myself and hang on that I hadn’t gained any weight. I know its not right, I just couldn’t bring myself to stop.

Last September right after I read the book we went on a week long vacation to Yellowstone, yes I get really crazy when I can’t take my scales with me, I decided to take the opportunity to put the book to the test. Every meal we ate, before I began to eat,  I would remind myself  that I was only going to eat what I craved, eat until I was satisfied and to check in during the meal to make sure the food was still tasting good. I felt good the whole trip, I never felt like I ate too much, like sometimes you do when on a vacation. I felt freed from thinking about food all day. And when I got home I had not gain any weight. That didn’t stop me from going right back to my old habit of weighing every day.

Over the last few months I keep thinking I should put the scales away. Even though I am in denial that I am on a diet, what do you call watching everything you eat, every minute of the day? Dieting had made me so preoccupied with food that sometimes I wouldn’t even eat. Dieting has definitely made food an enemy. Dieting makes me feel guilty (even when I’m not officially on a diet).. Dieting has slowed down my metabolism.

This last month when we went to Glacier National Park, again I could not take my scales with me, another opportunity to intuitive eat. I decided before we even left that if I hadn’t gained any weight when we got home I would put my scales away and only weigh on Sundays.  Intuitive eating is mindful eating which is very yoga, and yoga is a mind, body connection. I loved being free from the scales. I ate just what I wanted and payed attention to my body, when the food didn’t  taste as good as it did in the beginning of the meal I knew I was finished and being satisfied, I stopped eating. Easy!

I bring the scales out on Sunday only, just to satisfy myself that all is well. The rest of the week I am free from the worry of food. I choose to eat foods that are both pleasing to me and nourish my body, by using all my senses to explore, savor, and taste, the ayurveda way of mindful eating.  

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

             These are my own thoughts. I sometimes take writings from others to support my own ideas.

Ride life’s emotional currents with faith and equanimity

I have people call about yoga all the time who want to know if it will make them stronger. Or, just recently, one of my students was attending another exercise class when everyone noticed how strong she was, she said she does yoga. That brought a student from that class to my studio seeking stronger abs. There is no doubt that when you are physically strong, you are better able to handle the demands of your day with grace and ease. But my job is to teach my students that practicing yoga can build inner strength-the kind you need to ride life’s emotional currents with faith and equanimity-even as it tones their body.

Gary and I have been getting a rental of ours ready to sell. A couple of Saturdays ago we were scraping and painting the trim, when it came time to paint the highest part, that part that is at the very peak of the roof, Gary tried to hang over from the roof thinking it would be easier than standing that high on a ladder. He realized right away that was way too scary. Our 15 foot ladder wouldn’t reach either, so we put it in the back of the truck to give it a boost, does this give you an idea of how high the roof is? Gary’s nervous system was already on edge from hanging over the roof, so I opted to go up, not because I was less scared, but because I trusted Gary holding the ladder for me more than I trusted myself holding the ladder for him. And like in a yoga pose if there is fear, you will fail. I knew that whoever went up had to ride that current of equanimity, I was terrified, but I was sure I could do it. My instruction to Gary was DO NOT TAKE YOUR HANDS OFF THE LADDER!! (That is the pitta in me)

There was a moment when the ladder started to shake, I thought Gary was being funny, I yelled at him to “STOP IT!” (that is also the pitta in me) right away I knew he wouldn’t do that, knowing how afraid I was. At that moment I realized I had lost my equanimity. I brought my awareness back to the present moment and calmed my mind and breath. It was my rapid breathing from fear that caused the ladder to shake. Once I calmed my breathing the shaking stopped.

A few days later my knee started to hurt, when your knee hurts, it means you can’t move forward emotionally. You're darn right I couldn’t move forward (up the ladder). I say it all the time. Every pain and illness we have starts with a trauma (yes I was traumatized) and the emotional stress brings on the physical pain.  

One way to build inner strength is by practicing yoga regularly, whether you're feeling inspired or not. That simple act develops your capacity for commitment and for not letting the rest of life get between you and what you know to be essential to your well-being. By being true to yourself in your yoga practice, you enhance your ability to be true to yourself in other situations as well.

Yoga is what grounds me, it is what gives me that inner strength that I need to ride life’s emotional currents with faith and equanimity.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

These are my own thoughts. I sometimes take writings from others to support my own ideas.

Just Exhale

In my work as a thai yoga therapist, I treat people struggling with a variety of issues, including depression, anxiety, sleep disturbances, chronic pain. Time and time again, I've seen simple pranayama practices (extending the breath) reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle level, help people connect to a calm, quiet place within so that they experience greater clarity and well-being on every level.

Pranayama is a process by which you can break your unconscious breathing pattern and make the breath long, easeful, and smooth. Most people's unconscious breathing patterns are anything but easeful and smooth; they tend to be tense, shallow, and erratic. When we are afraid or hear bad news,  even bad new of tragedies we hear on the nightly news, we often gasp—inhaling and then holding the breath. These breathing patterns can activate the sympathetic nervous system (often referred to as the "fight or flight response"). This holding of our breath puts our nervous system out of kilter. You can feel yourself get out of balance when you hear of a tragedy, even  if it does not involve you. Each time this happens your nervous system becomes weaker, it will continue to get weaker until the body becomes ill unless you take the time to repair it by doing some pranayama (breath awareness).

One of the primary reasons that pranayama techniques that foster a long, smooth exhale are so beneficial is because, when practiced correctly, they can support the parasympathetic nervous system and activate what is commonly known as the "relaxation response," reducing stress and its effects on your body and mind. As a result, your resilience in the face of challenge or adversity increases, and your mind becomes more focused and still. The tornado in Oklahoma was a terrible tragedy. The people there are probably still holding their breath, but sooner or later they are going to take a deep breath and exhale. The result of the exhale will make them more resilient.

Every day we need to undo what the world has done to our nervous system. We do not realize it but the tornado in Oklahoma has affected all of us, as does all tragedy around the world. tragedy will weigh heavy on our nervous system until we exhale.  through the practice of pranayama, you can reduce all of the mental noise—the agitation, distractions, and self-doubt—that prevents you from connecting with your own inner light, your true Self. In this way, pranayama can have a profound effect on your life.

The breathing practice that follows is a good introduction to pranayama.it supports the parasympathetic nervous system, quiets the mind, and helps to bring about a state of more focused attention. As you continue to practice this technique over time, you may start to notice when you are unintentionally holding your breath or breathing shallowly. You also may begin to associate patterns of the breath with your moods or states of mind. This self awareness is the first step toward using the practices of pranayama to help shift your patterns and, through regular practice, create positive change in your life.

The Long Exhale

This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system.

Try it: Before bedtime to help support sleep, in the middle of the night when you're struggling with insomnia, or at any time of the day to calm stress or anxiety. (In general, it's best to avoid practicing 1:2 breathing first thing in the morning unless you're experiencing anxiety. The relaxing effects of the practice tend to make it more difficult to get up and go on with your day.)

How to: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a palm on the abdomen and take a few relaxed breaths, feeling the abdomen expand on the inhalation and gently contract on the exhalation. With your palm on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths. If the inhalation is longer than the exhalation, you can begin to make them the same length over the next few breaths.

Once your inhalation and exhalation are equal, gradually increase the length of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As long as the breath feels smooth and relaxed, continue to gradually increase the exhalation by 1 to 2 seconds once every few breaths. Make sure you experience no strain as the exhalation increases and keep going until your exhalation is up to twice the length of the inhalation, but not beyond. For example, if your inhalation is comfortably 4 seconds, do not increase the length of your exhalation to more than 8 seconds.

Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce a calming effect, so take care that you don't push yourself beyond your capacity. (If you do, you'll likely activate the sympathetic nervous system, or stress response, and feel agitated rather than calm.)

If your breath feels uncomfortable or short, or if you're gasping on the next inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths. Then finish your practice with 6 to 8 natural, relaxed breaths.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

These are my own thoughts. I sometimes take writings from others to support my own ideas.

Your emotional health is the first place to start in successfully releasing your hips.

My husband ran the half marathon last Saturday, as I stood at the finish line watching people come in, I am a people watcher, I noticed some of them looked like they were in a lot of pain, and some of them looked great, still running strong. What is the difference in these two runner? I used to think running is the worst thing you can do to yourself, but now I say if you love it, do it. The body is resilient, it will bounce back. the difference between those runners that look great and the one that look like they are going to die, is body management. When Gary is running a lot, he stretches a lot, I give him thai therapy once a week, and we make sure when something hurts, we fix it right away by stretching it out. Most of the time a good stretch will keep injury away.

The repetitive impact of running causes compression and tightness in the overall musculoskeletal system and specifically in the pelvic muscle groups. If your knees start to hurt, it is probably your tight hips causing the problem.  If you are running multiple marathons a year, and are training long hours, get  thai therapy often,having someone stretch you works wonder, physically and emotionally, thai therapy helps your body relax overall, which allows it to release tension. Also try a vinyasa yoga class once or twice a week to heat you up. once your body is warmed up, you can focus on more muscle-specific postures based on your needs.

It’s important to remember that  your emotional life can affect the condition of your pelvis. Your life’s diary is stored in your body. Your body creates a protective cloak of armor that clings to our bones to keep the world at bay. This cloak is the buildup of thickened muscular padding primarily around the shoulders, neck, hips and legs. This armor protects against outside forces, both real and imaginary, warding off the unwanted and guarding our inner self. So your emotional health is the first place to start in successfully releasing your hips.

Thai therapy melts our armoring, increases our range of motions, and releases us from our physical and  psychological burdens. Thai therapy melts the shield that builds up around us due to genetics, cultural pressures, habits, stress, and personal history.  The same thing is true of yoga, it’s just not as deep a level. through the practice of yoga poses and breath awareness, we slowly over time, burn off the encrusted shell of our outer defenses. Today, given the fear of terrorism and the belief  that it threatens our security, our financial stability, our health, and our freedom, there is an even greater tendency to retreat into a shell of protective armor. Through the practice of yoga, we aim to free ourselves from the grip of fear by embodying inner strength and stability and by cultivating wisdom and compassion.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

              These are my own thoughts. I sometimes take writings from others to support my own ideas.

Do not get sucked into fear

For most of us, pain and suffering are so intertwined that we find it impossible to separate them. When things go wrong, we may feel like victims or assume that we're receiving karmic punishment—that we "deserve" what is happening to us. We may express our feelings or stuff them, but few of us know how to process the pain of loss or failure without getting hooked by our suffering.

There is not much that rocks my world, but once in awhile someone does something to knock me off balance. A good friend of ours was diagnosed with dementia, I offered to give Bob a Thai Therapy for free to see what he thought. I sent him and his wife, Norma, the link to my blog so they could read a little about what I do. Later I got an email from Norma saying new medications were helping Bob right now so they were going to pass on the Thai Therapy. I continued to send my emails and blog links, as I do for my students and clients. I received another email from Norma asking me to take them off my email list.  When I got the email I was embarrassed, then I was angry, then sad, then I chose to let it pass right through me, as though I were transparent, so that it would not hit that solid wall inside of me. I did not want them to have power to control my inner state.

Yoga has taught me to untie the knots that make me identify with my suffering self. yoga practice is meant to teach us how to untangle these inner knots. Often, you don't realize how much difference your  practice has made until the day that you find yourself dealing with a crisis without going into an absolute meltdown. The kids are screaming or your office mates are panicking, and yes, there's a little bit of fear and irritation in your mind too, but there's also a witnessing awareness, an inner compassionate presence that lets you stay present with what's happening without getting sucked into the fear or the anger.

I had a little sample of this a few years ago when I was showing off a handstand for a group of family members. I had looked around the room for a wall to kick up against, not finding one I chose a door instead, I pulled the door shut and stepped back to kick up. As my heels touched the door I heard the door unlatch, panic struck me for just a moment, the door started to fall away, I knew if I let fear control me I could be seriously injured. I let the door slow my fall, I stayed completely calm and straight, I brought that witnessing awareness, the compassionate presence let me stay present with what was happening so I did not get sucked into the fear. Everything slowed down as I felt my body slowly lower to the floor, at least it seemed slow to me, I was unharmed and tried again at a more solid door.

I know these examples seem small compared with what might be going on in your life right now, but the process of pain, loss or failure is the same.The great spiritual practitioners all offer the same basic prescriptions for undoing inner knots: Find out who you really are, do the practices that purify your murky mind, and discover how to work with everything that happens to you. Then difficulties become your teachers, and pain and loss become occasions for profound and positive transformation.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

          These are my own thoughts. I sometimes take writings from others to support my own ideas.