Breathing Breaks

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Breathe easy……Take a breather……Take a breath ……Catching your breath

These are just a few of the different ways we express using breath to ‘take a break’. It’s in our lingo, part of our culture, and yet it’s something we rarely seem to do. Instead we ‘take a break’ by getting a cup of coffee or surfing facebook or Netflix on our pc…you know you do and your boss knows it too. We all need to take breaks from our work, even if we love what we do taking a break has many benefits ….

Better Circulation, increased muscle tone and flexibility

Sitting all day long can have a negative impact on the body, which is why it’s essential to get up and move at least once every hour. This increases blood flow improves muscle function, joint mobility and genuinely keeps you from feeling sluggish.

Boosts your Creativity

Get those creative juices flowing! Taking a break from the action allows you to recharge your mental batteries, improving the chances of coming up with that new genius idea.

Increased Productivity

Productive and engaged employees aren’t necessarily ones who work 80-hour weeks, it is usually someone who is engaged in the task at hand and productivity should be measured by the quality of the work.

Reduced Eye Strain

Taking just five minutes away from a computer screen is typically all you need to keep eye strain at bay, and it’s crucial to sustaining work for a long period of time.

Lower Stress Levels

Stress is one of the main things that causes burnout. To preserve your sanity, de-stress and improve the quality of whatever you are doing, you need to step back from the action. And remember it’s not goofing off,

it’s really about taking time to Refuel and recharge.

At the Cleveland Clinic they use yoga and modified traditional yoga breathing exercises as a way to help patients manage their pain and disease. Deep breathing is not only relaxing, it’s been scientifically proven to affect the heart, the brain, digestion, the immune system — and maybe even the expression of genes.

Dr. Mladen Golubic, a physician in the Cleveland Clinic’s Center for Integrative Medicine, says that breathing can have a profound impact on our physiology and our health. “You can influence asthma; you can influence chronic obstructive pulmonary disease; you can influence heart failure,” Golubic says. “There are studies that show that people who practice breathing exercises and have those conditions — they benefit.”  He’s talking about modern science, but these techniques are not new. In yoga, breath work is called pranayama and Yoga practitioners have used pranayama as a tool for affecting both the mind and body for thousands of years.

According to Psychology Today, breaks at work improve employee performances. Below is a list of breaks that may be effective during the work day (Fritz et al., 2011):

  • Meditation helps you detach from work thoughts by clearing your mind and focusing on relaxation.
  • Physical activity helps you increase blood flow to areas in the brain that are necessary for focus and attention.
  • Learning something new or playing a game will help you feel confident and boost motivation.
  • Setting a new goal and thinking about the future will help you see the bigger picture and re-evaluate life in a positive way.

Meditation, physical activity, learning something new, and setting a new goal can sound like a lot of different things you need to do to take that break, but the reality is you can do all these things by simply taking a ‘Breath Break’.

Instead of reaching for coffee to give you a boost, allow your breath to soothe your body, mind and spirit.

If you don’t have time to leave your desk here is a 2 min ‘Breathing break’ you can take to de-stress, invigorate the spine and enliven your brain…

Push your chair away from your desk, place your feet on the floor under your knees, sit near the front of the chair and lengthen your spine.

Now close your eyes and place your hands on your belly and begin to take long slow deep breaths. On each inhale lengthen a little more through the side and back body, while doing your best to keep the chest and shoulders relaxed. After about 5 or 6 breaths open your eyes and let the breath return to normal.

Then begin the deep, calm breaths again, this time taking your arms overhead on the inhale and bringing them down on the exhale, again about 5 or 6 times.

Then place the hands on your knees, inhale to lengthen the body and on the exhale ‘roll forward over your knees’ keeping the hands on your knees for support. Go as low as you are comfortable. Inhale as you bring your body up and exhale you roll forward. About 5 or 6 times.

You can do another round changing the dynamics if you like and if your back is strong enough….

On the Inhale raise your arms up and on the Exhale as you roll forward you release your arms out to the side (swan dive fashion) and towards the floor. If you need to support of your hands on your knees, please keep them there.

If you have more room and time, try the above sequence standing up…. Just adjust from sitting to standing in mountain pose for the first round of breathing, on the second round arms go overhead slowly as you inhale and slowly come down on the exhale. You can add a little bit of fun here, as you go up on your toes slowly raise your heels off the floor.

For the next round (keep the heels down) raise your arms up on the inhale and on the exhale, bend the knees and roll down towards the floor. And on the inhale bring your body back to standing.

Again 5 or 6 breaths for each round. And remember to smile and have fun.

Breathing is the original mantra and just a few minutes of deep breathing is easy, it is an act of self-care and it accelerates the benefits of the work break. And connecting movement with the breath enhances brain function and amplifies the benefits of your ‘Breath Break’.

I could be talked into a wee little video of the above mentioned breath breaks….Hummmm? Interested?

So try substituting the ‘coffee break’ for a ‘Breath Break’ do it every day for a week and let me know how you feel!

Namaste my lovelies 

Oh Shanti

Cheryl

For information regarding events, Classes, Reiki and workshops, please check out the FaceBook page for The Chattanooga Yoga Centre.

 

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The Art of Self Care – A sacred practice

“You can’t serve from an empty cup”

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We live in a world that is so busy, a world that is filled with ‘stuff’, a world that bombards us with (in my humble opinion) useless information and sucks us into it’s drama. A world that makes us believe we are full and fulfilled, filled up and overflowing. But are we really? Or are we just so busy that we don’t notice the emptiness?

Self-care, especially when applied to women, is often interpreted as pampering or getting a spa treatment. And can often times have the feeling of being self-indulgent.

When in fact self-care, “is any activity that we do deliberately in order to take care of our mental, emotional, and physical health.” A report in 1983 attributed to the World Health Organization defined self-care as “the activities that individuals, families, and communities undertake with the intention of enhancing health, preventing disease, limiting illness, and restoring health.”

Since then the concept of self-care has been taken in far reaching and almost ridiculous directions, which is probably why some people think you’re being selfish when you take time to de-stress yourself.

But men & women alike need to take time to recharge their batteries. To renew their spirit….To full up their cups.

And I’m not talking about the annual one week vacation to the mountains or the beach, but about changing your lifestyle to adopt the idea of caring for you and fitting those moments into your daily life.

Think for a moment about the energy needed to live your life….Go ahead think about it. Think about all you do to take care of your family, to be successful at your job, to help out in your community. Think about the tremendous amount of energy all that takes. Now imagine a large cup…. All the energy you need just to get through your day is in that cup. What would that cup look like at the end of the day, as you crawl, spent and devoid of energy into your bed? What would your cup look like?

Empty? … Barely a drop or two of that precious elixir in the bottom.

Now lets assume you don’t have a decent night’s sleep, what would that cup look like in the morning? Half full? Three quarters full? And so you get on with your day, your energy levels already at a deficit, you go to work, you deal with family issues, and maybe you have children that need help getting ready for school or day care. Maybe you have aging parents that need you. And after you work a full day you know there are still school activates for the kids, maybe you sit on a committee that meets right after work. Let’s just not even talk about laundry, dishes, house work and yard work….

Now imagine trying to get through that day with a cup that is only half full….

That’s how most of us live. And it’s why so many of get sick.

The concept of self-care is really about having a cup that isn’t just full, but over flowing, Because it is from that overflow that you can serve. You cannot serve from an empty cup.

Taking time for you isn’t selfish behavior it’s self-preservation. You wouldn’t run your car for 1000’s of miles without regular maintenance would you? You take time every day to plug your phone in and charge it up. So why don’t you do that for yourself? For your body and health?

And please know that taking time for you has to be something that you do not just to recuperate from a busy day just so you can get up in the morning and do it again. But as something that is part of your life. Your lifestyle should include time to read a book, time for a walk in the woods, time to play with the kids.

And maybe it is scheduling a spa day once a month or spending a few hours at the golf course. But it’s also about getting your workout in … everyday… it should be about nurturing your passion. Is your passion gardening? Then you garden on a regular basis. Is it painting? Then paint whenever you can.

These shouldn’t be things that take a back seat to the rest of your life, delegated to the role of ‘hobby’. A thing you do once in a while.

With a little bit of attention to your own self-care, you’ll feel more connected to yourself and the world around you. You’ll delight in small pleasures, and you have so much more to give to those around you.

Like that car or phone you must keep yourself in good repair and charged up to make sure that you don’t need a complete overhaul.

Here are a few tips for incorporating self-care into your lifestyle.

* Move your body…everyday. Take a Zumba class. Walk the dog. Dance around your kitchen and remember to smile and giggle a little.

* Take a breathing break. Instead of a coffee break during the day spend a few moments every few hours to be mindful of the breath. Inhale, slow and deep and watch the body. And notice how sweetly energized you feel.

*Do Yoga! Yea you knew I was going to say that right… but the combination of breathwork and movement not only heal the body but also help us with mental focus and give us energy to face life ahead.

Walk in nature. Walk somewhere green, the Japanese call this forest bathing. It cleanses your spirit.

* Help someone. Carry a bag, open a door, or just smile at them a stranger.

* Listen to your gut. Trust your instincts if it feels wrong don’t do it.

* Learn to say No 

* Learn to say Yes

* Say what you mean, but don’t be mean with what you say.

* Spend some time Daydreaming Take a deep breath and let your mind carry you away. It will help you to focus on more demanding tasks later.

* Love more  

* Fear less

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You are a garden. Your body is the soil, your mind is the seed, your spirit is the rain and taking time to nurture yourself is the sunshine that helps your garden grow and to blossom.

Om Shanti

Cheryl

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Seva

s of yoga

“Seva”(pronounced Say-va) is a Sanskrit word meaning “selfless service, work done without any thoughts of getting anything in return. Seva, in many spiritual traditions is believed to help someone’s spiritual growth and to also support your community or your tribe.

We all have the capacity for selfless service, to give without expecting to get, to help without thanks, to serve without reward. Ram Dass famously stated that “Helping out is not some special skill. It is not the domain of rare individuals. It is not confined to a single part of our lives. We simply heed the call of that natural impulse within and follow it where it leads us.

You don’t have to be a great sage, monk, priest or nun to practice seva, we can all practice seva in many ways throughout our daily lives. We can all spare a few minutes to pick up trash we see as we are walking through our neighborhoods or in the woods. If you have more time you can volunteer at a soup kitchen or help start a group that reads to children in hospitals. You can walk dogs at your local shelter or you can buy coffee for the guy standing behind you at Starbucks.

It’s important to note that true service doesn’t try to convert or save a soul; it simply serves for no reason other than lifting someone up.

That’s intention and I think seva is more about intention then it is about the act itself. If seva is to be a righteous action then the intention behind that action must come from the heart.

The intention of seva isn’t about getting something in return,

It’s about you taking action that benefits someone else.

 

Think for a minute what the world would be like if we all thought that way.

It’s important to know that since yoga is about balance, there needs to be balance in our actions, in our seva. We don’t want to donate so much money that we can’t feed our family and we don’t want to give so much of our time that we become exhausted. One of my teachers Ma Jaya taught that we need to fill our cup up first, and let it over flow. The overflow is what we have to give, to share. It’s not a new concept, they didn’t make it up, the idea that you need to care for yourself first has been taught for countless generations. But somehow we’ve managed to get it in our heads, women especially, that we need to take care of everyone else first and we come last. But when you live that way you are depleting yourself and then you won’t have anything to give others. How does that serve anyone?

But if we can learn to live our lives with purpose……. on purpose…… if we move through our days deliberately and we are caring for ourselves, then we have the resources to serve wherever we want and to serve those that need us.

So with no strings attached, try to do random acts of kindness that come from your heart.

Om Shanti

Cheryl

 

Swinging on a pendulum

So the question is Does God actually have a hand in the direction life goes? Not just the life or death stuff but the everyday stuff, or is everything in life a flip of the coin, chance?

This seems to be how people view life, as only one or the other. Either God has a hand in everything single thing going on in every single life or that everything is happenstance.

Either way you have no control over your life…..If you believe that a power higher than yourself makes all the decisions, bends you, twists you, challenges you, denies you, gives and takes, well then some outside force is controlling your life. Or perhaps you believe that everything in your life is a game of chance, a roll of the dice, there again, you’ve given your power away.

Here’s the problem with living your life at those edges, it’s too easy. It’s easy to say “Well God will take care of that” and so you sit back and wait……do nothing.  It’s also easy to say “Well that was just bad luck, maybe it will get better with time” and so you wait, for the next roll of the dice…..and you do nothing.

When the fact is Life happens on a sliding scale….with a pendulum like motion. Life is fluid; always changing and we have to understand that we have control over all of our circumstances. But when we begin to view the pendulum like motion that life is, we realize that we have choices and that we can step up and make the changes in our lives that will benefits us and ultimately give us control over our own lives.

Make no mistake I believe in a power higher than myself, God, and I believe that power does contribute to my life in many forms. But I believe that we are given the power to choose and that what you believe influences your decisions and prayer and meditation have the power to changes us. I have the power of choice.

But I also believe in chance, sometimes it’s just bad luck; that guy pulls out in front of you causing a crash…a blown out tire…getting fired….a divorce. It’s how we respond to that roll of the dice that matters. How do we deal with life when life has spiraled out of our control?

Life happens on a spectrum, an ever swinging pendulum and sometimes God takes over completely, but never for long and sometimes the happenstance of life forces us to make a different choice.

Always living at one edge of the pendulum, at the far ends of the spectrum, diminishes your life, keeps it small. Remember that life happens all along the spectrum and that it takes a lot of courage to grab hold and swing with that pendulum. Life happens all along the spectrum and it’s not the end points or the length that’s important but that you keep swinging.

Om Shanti

Cheryl

pendulum of life

 

Often times we don’t see it coming. The big event or the one little word that starts us on that roller coaster ride that shakes us, bounces us around and with twists and turns it brings us back to the beginning. It seems that we are trapped  on that merry-go-round of emotions for most of our lives.

These moments or events can cause us to doubt ourselves, to create drama on the inside that doesn’t exist anywhere else. And most of the time its a big fat nothing that causes that shift in our perception, that brings up the old manifestations of negative self-worth. Some rigid idea that we aren’t good enough that we don’t matter as much as someone else. That our dreams are foolish or insignificant. And then we turn that nonsense outward, flinging poo at other people.

Don’t we know who we are. Don’t we know are significance, our value. When we practice Yoga & live by the basic principles yoga can teach us to respond in a manner that is compassionate, that requires Love to dampen that fire of doubt.

The practice of Ahimsa is a kind of self-love that is a cool rain on a sticky August day, it calms and soothes and then we can embrace our dreams and with love and peace we can ignore the outside triggers and we can surrender these old patterns of behavior to the universe, and allow things to happen as they should. No resistance, no misunderstanding.  You learn to recognize that other people are not the ones who doubt, who question, who don’t understand those thoughts are within us. With a consistent yoga practise we become flexible enough to move out-of-the-way of  the slings and arrows of someone else’s discontent, of our own discontent and then we begin to understand our divinity

Quotes About Moving On 0173-175 (Spiritual Quotes) (1).

Om Shanti

C

Be Gentle

Being gentle with yourself doesn’t mean lying around doing nothing

Being gentle with yourself means practicing ahimsa with yourself

Being gentle with yourself is a gift…. Not only to yourself but to those who love you

Being gentle with yourself means recognizing your light and doing what is needed to fuel your fire

Being gentle with yourself today is needed

When yesterday depleted you

And tomorrow looms

Be gentle

For tomorrow may kick your ass and then you will be thankful for today

Be gentle once in a while

You are worth it

~c

Om Shanti

Restorative Quote

Still a beginner after all these years

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Really, if you think about it, all Yoga is ‘Yoga 101’ or beginner’s yoga, because your practice is always changing, always adjusting to who you are right now. My yoga has changed so much over the years, as my knowledge of yoga expanded so did my practice and yet if you look at my  physical practice now compared to 10 or 15 years ago it almost looks like I’m going backwards, When in fact I am still expanding.

I took my first yoga class in 1976, yep I’m that old. Did you know there were no yoga mats back then? Seriously! And no fancy yoga clothes either. How ever did we do it! There weren’t yoga studios, at least not around here, there wasnt anywhere to learn yoga from a teacher in person, so the book-worm that I am I got books and learned a bit about yoga that way and my practice didn’t look anything like yoga does today, it wasn’t a vinyasa or flowy practice. And my practice now doesn’t look anything like what it did 15 years ago. 15 years ago it was still mostly a physical practice without as much understanding of the deeper meaning of the 8 limbs of yoga. 15 years ago I had heard of the sutras but hadn’t read them, 15 years ago I could still do a full wheel, 15 years ago I didn’t really have a meditation practice, 15 years ago I vinyasa-ed till I couldn’t breath (an oxymoron?…. perhaps), 15 years ago, I didn’t know what restorative yoga was, now I have a deep appreciation of a true restorative practice, I believe in its power to heal. 15 years ago I started studying more about yoga and began teaching. Over the last 15 years I’ve learned that yoga isn’t just meditation, that yoga isn’t speaking in Sanskrit, that yoga isn’t about tying your body in knots, yoga isn’t about performing gymnastic type poses and movements, yoga isn’t about eating vegan and never drinking alcohol. So I’ve spent the last 15 years learning what yoga isn’t……So what is yoga? Yoga is what you need when you need it; it is also the deep understanding of what that might be. Yoga helps you discover the layers of who you are and what you can be. Today, 15 years later, my practice is slower, much more spiritual, I no longer do full wheel and I meditate on a regular basis. Today, I have a deeper understanding of why I stuck with yoga beyond just the asana practice. Today I am aware of how little I really know and so I continue to read, to study and to learn. And today I appreciate how much I have to learn and look forward to it. Every day I am a beginner.

Oh and 15 years ago there was no Facebook or Instagram. Hell I didn’t even have a cell phone then. I KNOW RIGHT, CRAZY.

~c

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Your Passion for Life or “What I learned at 14,000 feet”

“Don’t worry about what the world needs.  Ask what makes you come alive and do that, because what the world needs is people who have come alive.” ~Howard Thurman

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This year I received one of the best Christmas presents that I have ever gotten, my Hubby bought me a gift certificate to Chattanooga Skydiving, Yep an opportunity to Skydive…to jump out of a plane, at 14,000 feet. Oh let me tell you I have always wanted to do it..always! It’s is just one of those things I kept putting off, usually for very practical reason, every time I would get an extra $200 I would think of a bill I should pay or debt I could pay down, or one of the kids (or me) needed tires. So, on the back burner it went, along with the tattoos I have always wanted and that cruise I have never taken. But my wonderful Daughter in law got the same gift certificate from my son, so off we went the day after Christmas and holy crap it was amazing. The anticipation of the event might have been the best part, or the flight up to 14,000 ft or the thrill of exiting a plane at that altitude doing 70 mph, or maybe it was the 60 sec of free fall, or the view as you slowly descend after pulling the ripcord…oh the view! It took my breath away. Ok I don’t know what the best part was, but I can tell you it was the best thing I did in 2014.
It thrilled me, it messed up my hair, and it put a smile on my face that I still can’t get rid of…..
But what it really did was remind me that I am alive. Really alive.
And sometimes we need that reminder. We get caught up in the mundane, the ordinary, the routines of life and we forget to live (with a capital ‘L‘). Too many years of doing that and you forget your passion, your purpose and the reasons why you love life.
So how do you revive your passion, what do you need to do to get your groove back? Well you don’t have to jump from moving plane, (but seriously you should try it)
Here are a few tips to jump (get it, jump…..) start your passion,
Slow down
When we slow down, we are able hear our inner dialogue. Slowing down might mean do yoga, taking a long walk in nature or practicing mediation. It might also mean stopping everything so you can do the one thing you have always wanted to do. Yes even free-falling at 100 mph can be a kind of slowing down.
Change your story
You know the one you tell yourself, about who you are or think you are. If we can understand our self-limiting stories, the ones that foster a negative idea about ourselves, then we can begin to eliminate them by writing new ones. Tell yourself the good things about you and when you do that from a place of confidence you can start to map out strategies for living your best life.
Cultivate that confidence
If we are continually telling ourselves we can’t, then we will never believe we can. There is always a chance you may fail, but if you don’t have the confidence to try you will never know.
Own your uniqueness
Viva la Difference! We are all here for a reason and we are all unique, we have talents, and wisdom born from our struggles, strength and skills we have learned. We all have something to offer.
Look for the patterns
Recognizing the recurring themes in our lives helps us to create a pattern for us to either follow or change. What themes or lessons seem to constantly surface in your life? What are you drawn to again and again? What areas of life seem to be full of discomfort and pain? What areas are full of joy and light?
Write
Don’t worry about writing something for someone else to read, just get your thoughts and ideas on paper. Write without an agenda, write without editing and write without judgments. You might be surprised what comes out & up. You just might find yourself writing about the next chapter in your life.
Do something fun  (like jump out of a plane)
Too often we get wrapped up in the to-do lists instead of what is most important. What do you love to do? What makes you smile? If money were limitless, what would you be doing today?
Do it now
It’s easy to tell ourselves that’s we’ll ‘do that ‘ when we have more experience, more money, or more time, but the truth is, that will never happen. Life is short, do put off till tomorrow what you can do today. I’m not saying break the bank or go into debt to live your passion, but perhaps you can identify & start saving so you can do it soon.
De-clutter your life
All the “stuff” in our lives overwhelms us and paralyzes us from taking action. We have no idea where to start or what to do first. So quite often, we do nothing. And thus everything stays the same. Clearing the clutter of your life is important work. It forces you to take an honest look at yourself and your life to see how you have strayed from the path of becoming the person you want to be.
An abundance of things and unnecessary physical clutter drains us of energy we could put toward living a creative, passionate life. Instead of constantly reorganizing things, cleaning and repairing we could be experiencing and creating something that is deeply fulfilling, fun, and important.
… Oh in case you were thinking ‘she just said that about skydiving to make a point well here is the video to prove I did it!!  And yes it was cold… hence the earmuffs and about 4 layers of clothing.

 

Om Shanti

Cheryl