Saucha, the art of cleanliness, is a crucial aspect of a yogic lifestyle that encompasses physical cleanliness, mental and emotional purity, and environmental cleanliness. It is the foundation for all other practices in yoga and is essential to achieving a balanced and harmonious existence. By cultivating cleanliness, we create a strong foundation for our physical, mental, and emotional well-being, and improve our overall quality of life. Incorporating Saucha into our daily routines can be simple and effective, and can help create a cleaner and healthier lifestyle for ourselves and for the planet.
Read MoreHOW TO GET CLARITY ON PURPOSE
Do you feel sometimes like there MUST be more than life than this?!? Do you feel like you are lacking clarity on your purpose?
We’re over-complicating the question when we expect a simple answer. We can have a number of things of purpose or meaning in our life, but when we don’t pursue them, we suffer.
According to the New York Times, only 25% of people say that have a clear sense of purpose in their life. In my coaching over the last 3 years, I have found that 100% of my clients have struggled with clarity on purpose. People get tied up and confused by work or financial goals. In the middle of all that busyness, we lose sight of the things that are meaningful for us – the things that are on the other side of the work or financial goals. This requires real honesty – the kind we have when we lie in bed with our eyes closed in the middle of the night. There’s no judgement in this. We have to be 100% honest here. If we want more money or status, why do we want it? What will we do with it? That’s what we need to focus on and pursue, because otherwise, the risk is that the money or status because the goal and we forget the real purpose.
Benefits of Purpose
Many of us tend to push our own needs out of the way by saying things like ‘family comes first’. While family is important, except in extreme circumstances, we can’t just focus on them. To be fulfilled, we have to look after what is important to us as individuals too. There is a spin-off benefit of looking after ourselves – we end up doing a better job of being present, engaged and looking after our families too.
The benefits of Purpose are many and significant. Studies show that people with purpose are happier, more satisfied, less depressed and have stronger personal relationships (Steptoe and Fancourt, 2019), they live longer and wealthier lives (Applied Psychology, 2010) and they sleep better, and have lower disease rates (Time Magazine), they maintain their independence longer when they age (JAMA Psychiatry).
Having a Breakthrough On Purpose
My own breakthrough on purpose, meaning and authenticity came as the result of the incredible pressure created when my wife was on life support following her heart attack – that’s learning things the hard way. I had been too worried about living up to others’ expectations of me to find the courage to be authentic and honest with myself about what was really important AND to pursue it.
I had a realisation: my role was to help my kids now, and then my wife, get through this challenge. This was what I had been put on earth to do. This was the big thing I’d been building up to. A friend had often said, “You only get a few chances in life to do the right thing — don’t miss them when they come along.” This was going to be the biggest challenge I had ever faced. At the same time, it was also the easiest thing to face into. It wasn’t a decision. Things just had to be done. It took over everything else — all thought in my head. From the instant I woke up, until I was finally able to sleep, everything I did was geared around dealing with this.
The realisation that this was my mission, one of the most meaningful things I would do in my life, was quite calming. The panic subsided somewhat. The life and death stuff, as important as it was, moved to the background a bit. My thoughts turned to what I needed to do: help the boys and Tove through this, and then live as fulfilling a life as possible, regardless of what had happened.
The boys shouldn’t need to be defined by this. They should be able to pursue their hopes and dreams unhindered by this. They might even be able to come out of this better for it… hopefully. It was kind of like the old saying — you can’t choose the cards you’re dealt, you can only choose how you play them. I had to be brave enough, strong enough and caring enough for all of us.
What Is It All About?
One of my favourite books as a teenager was the Hitchhiker’s Guide to the Galaxy. One of the most memorable lines from the book was the profound statement that the answer to the question of ‘What is the meaning of life?’ is … ‘42’. The problem was that we didn’t know what the question was. While this is of course, absurd (and also very funny) it is also quite applicable today. The majority of the book was then spent trying to work out what the question was (apparently it would take 10,000 years for the most advanced computer in the universe to work it out).
We want simple answers to complex questions, but it’s not always that easy. We know that a lack of clarity on purpose leads to suffering. Therefore this unrealistic expectation of a simple answer is a setup for us to fail.
That applies to most of us. I’ve been working with a CEO client recently who was struggling with this – personally and for his business. He was certainly suffering. It was impacting his sleep, family, investors, board, team and results. Decisions were agony without this clarity. It got so bad that he was thinking of quitting. But he didn’t know what he would do next either, so he was really caught in a bind.
I took him through some structured exercises to help him both feel and see what was meaningful and why. There were many things that provided meaning, he’d just lost sight of them in all the business and stress. It took less than us less 4 weeks for him to get clarity on what was important.
Clarity On Purpose
When he had clarity on this, he transformed. He was sleeping better, exercising, and having fun. Things improved at home, as he was present with his family. He was making decisions, and the board and team both responded. Results improved and things were looking up.
The idea that there is one single purpose sounds great until we really dig into it. For most of us, there are a number of things that are meaningful, and they ebb and flow with our seasons of focus. That’s normal for most of us and relieves the pressure of choosing 1 big thing. Maybe we can have our cake and eat it?
We all want to make a difference. This isn’t about happiness. This is about fulfilment. If we don’t know where we’re going, we’ll sure never get there.
Whatever you do, do it with heart!
Original Post – Craig Hopper
NEW STUDY EXPLORES HOW YOGA REDUCES STRESS
The mechanisms underlying yoga’s stress-reduction benefits are highlighted.
· Research has found that yoga reduces stress perception and stress reactivity.
· A new study suggests yoga reduces stress by changing one’s psychosocial resources, such as by increasing interoceptive exposure.
· Those receiving conventional treatments for stress, anxiety, or depression may also benefit from doing yoga. stress-reduction benefits are highlighted.
Yoga is a popular form of exercise and stress management. It is assumed to have not only physical benefits (e.g., increased relaxation, enhanced flexibility, better circulation) but also mental health benefits. Recently, the mental health benefits of yoga (e.g., increased positive emotions; decreased depression, anxiety, and stress) have received more research attention; however, many questions remain about the mechanisms involved in how yoga provides these benefits—for instance, it is not clear how yoga reduces stress. 😌
In an article published in the February issue of Stress & Health, Park and colleagues examine potential mechanisms involved in how yoga reduces stress. Specifically, the authors test whether yoga’s beneficial effects on stress are due to any of the following five psychosocial mechanisms: Increases in self-compassion, mindfulness, spiritual well-being, interoceptive awareness, and self-control.
Sample And Method
The study involved a yoga intervention. The sample had the following characteristics: 42 individuals; 62% female; average age 41 years, 64% White (12% Asian, 10% Hispanic); average body mass index (BMI) 25; one third with bachelor’s degrees and one half with graduate degrees. Participants were assessed at time T1 (the beginning), T2 (8 weeks later), and T3 (12 weeks later, when the intervention ended). The intervention, Kripalu yoga classes, included two segments and lasted 12 weeks in total. The first segment was a manualized introduction to mindful yoga. It was eight weeks long and consisted of two-hour sessions of yoga philosophy and practice (e.g., breathing exercises, relaxation practices, meditation). The second part consisted of four 90-minute weekly sessions.
A variety of scales were administered. These scales measured the following variables:
· Perceived stress (perceptions of life as unpredictable, uncontrollable, and overwhelming)
· Stress reactivity (e.g., feeling agitated, having trouble relaxing)
· Mindfulness (e.g., observing, describing, non-judging, non-reacting, acting with awareness)
· Interoceptive awareness (accurate awareness of the body’s internal states and sensations)
· Spiritual well-being (e.g., faith, sense of meaning and purpose)
· Self-compassion (e.g., self-kindness)
· Self-control (e.g., self-discipline, resisting temptations)
The results showed that perceived stress and stress reactivity were correlated with each other and with lower mindfulness, self-compassion, and self-control. As the intervention progressed, participants reported experiencing less perceived stress (e.g., saw life as more controllable) and less stress reactivity (e.g., found it easier to relax). The former, however, did not reach statistical significance. Nevertheless, the authors found “stronger associations of within-person changes in psychosocial resources with perceived stress than with stress reactivity, suggesting that cognitive/emotional aspects of stress may be most directly linked to the proposed ‘active ingredients’ of a yoga intervention.”
Over the course of the program, participants reported significant increases in their psychosocial resources—particularly increased mindfulness, spiritual well-being, interoceptive awareness, and self-control. Some of these improvements reached statistical significance only by the end of the intervention, suggesting that the length of yoga practice is important. So, yoga’s most immediate and largest benefit appears to be increased awareness and attention to bodily sensations and internal states. Changes in most of the mechanisms, except self-control, corresponded closely with changes in stress, particularly perceived stress. Changes in self-compassion, in contrast, were more closely associated with changes in stress reactivity.
Mindfulness and spiritual well-being, the authors suggest, might be the “active ingredients” in yoga and meditation programs that succeed in changing perceived stress.
In summary, the present study found a link between the practice of Kripalu yoga and reduced stress reactivity and reduced perceived stress.
In addition, the data showed that mechanisms for the stress-relieving benefits of yoga appear to involve changes in psychosocial resources (e.g., increased interoceptive exposure, increased mindfulness).
The exact mechanisms involved might depend partly on the type of yoga practiced. For instance, Kripalu yoga stresses self-compassion, non-judgmental acceptance, and management of the effects of stress on the body (using specific yoga poses). So Kripalu yoga puts greater emphasis on techniques useful for reducing stress reactivity, as opposed to stress perception.
In comparison, a yoga or meditation program that promotes directing one’s “attention away from stressful experience,” or reappraising “perceptions of events as less stressful” would likely result in a greater reduction in stress perception than reactivity.
So, if you are receiving conventional treatments for stress, anxiety, or depression, you might also benefit from doing yoga! 🙌
Original Post by Psychology Today 🧘♀️
Unlocking the Secrets of Yoga Nidra
Yoga Nidra also known as ‘Yogic Sleep’. It is an ancient yogic practice of healing and relaxation facilitated and induced by guided meditation.
The aim is to calm your mind as you move down through the progressive brainwave states where there is naturally less and less thought, ultimately coming to rest in a profoundly deep state of consciousness. Body – breath awareness techniques are used to help us move from the thinking mind into the feeling body, which helps us to sink into a deeply relaxed state of being. The body does this naturally when we go to bed at night, but Yoga Nidra combines the deep relaxation of sleep with a state of alert awareness.
The heightened state of awareness achieved through the practice of Yoga Nidra is not the only aim. By accessing the pranamaya kosha (energy sheath) through the breath the practice unblocks the channels (or nadi) through which prana (energy) flows through us. The free flow of prana through the body allows the body to heal itself.
Standard Yoga Nidra sessions last between 15 minutes and 1 hour, although advanced practitioners have been known to practice for much longer. There is some evidence that an hour of Nidra is equivalent to several hours of ordinary sleep. Since Yoga Nidra is a very specialised form of meditation, not all yoga teachers are trained to lead it, so sessions must be run by a qualified Yoga Nidra guide.
BENEFITS OF YOGA NIDRA
The state of mind induced by this method of deep relaxation takes the practitioner to a place somewhere between being awake and asleep. It helps to release physical tension and slows the breath, which in turn slows the heartbeat down enough to establish a calm body and mind. The benefits are heightened after an asana class,as it helps to cool and moderate the body’s natural temperature as well as conserving the energy from the movement practice. It also relaxes the entire anatomical system.
Many benefits have been reported by practitioners after doing regular Yoga Nidra and according to research done by clinical psychologist and yogic researcher Richard Miller, PhD, of The Integrative Restorative Institute (iRest) the following responses to the practice have been observed:
Reduced anxiety and stress
Better, less interrupted sleep and reduced symptoms of insomnia
Relief in some chronic pain conditions
Profound physical and spiritual experiences
Better, more positive outlook
Increase in the ability to stay focused
Healing of emotional imbalances
WHAT CAN I EXPECT?
Traditionally, the following consecutive steps are used during the Yoga Nidra process:
Step 1 – Preparation of the Body for Relaxation
Yoga Nidra is done in savasana. Lying on your back, place your arms away from the body, palms facing up. Feet should be about hip-distance apart. Let the toes fall out towards the side.
Quick tip: If you experience any discomfort in the lower back then place a bolster, cushion or rolled-up yoga mat under the knees to release those muscles.
Step 2 – Introduction of the Sankalpa
Before you start in earnest it’s good to set a positive intention, also called Sankalpa. Repeating the Sankalpa helps to ground the affirmation in the practitioner’s subconscious, although there is an art to creating a good one.
Step 3 – Body Awareness
Next, you may be instructed to bring your focus to the points of contact with the back of the body. Often, a full guided body scan is introduced where you are asked to bring your awareness to each individual body part for a moment before moving on to the next. Sometimes this is also approached by tensing each body part in turn and then releasing it fully.
Step 4 – Breath Awareness
The practice will often start with your guide inviting you to take note of any faraway sounds, outside of the room, for instance. Then moving on to noticing sounds within the room. After that, you’ll be directed to notice the sound of your own breath.
Step 5 – Visualisation/Imagination
It is also common to be given a number to count back from with the instruction that, if you lose count, you just need to start again. Suggested visualisations can often be a scene of serene, natural beauty or it may be an invitation to imagine energy or light flowing through the body.
Step 6 – Reiteration of the Sankalpa
You will be reminded to bring your awareness to your Sankalpa just before you go into deep relaxation as well as at the end of this phase of the practice.
Step 7 – Reorientation to a Normal State
At the end of the session you will often be guided back up through the layers of consciousness, bringing your awareness back in turn to your breath, sounds and your body before ending the session.
5 myths about meditation
Would you like to meditate but you’re not sure if you’re able to do it? Are you afraid you’re too restless, unfocused or simply not the ‘meditating type’? Let’s dispel some of the most common myths about meditation so you can give it try and experience some of its benefits for yourself!
Myth 1. You have to be calm to meditate
Contrary to what you may have heard, you don’t need to feel calm before you meditate; all you need to do is sit down and observe what is there.
Perhaps you feel restless. Maybe you feel tense. You may even feel like breaking something. Or perhaps you feel happy and bubbly. All perfect!
Meditation is just about learning to be with all this jumpy stuff, not to avoid or fix it.
Myth 2. Meditating is about having no thoughts
Often people think meditation is about clearing your mind of thoughts. However, try ‘not thinking’ for a moment and see what happens…thoughts will come into your head, no matter what!
While it’s not possible to stop your thoughts, it is possible to learn not to invest in them so much. Notice them coming and going but simply let them pass through.
By focusing on the experience of this moment, you stop feeding your thoughts: you can’t concentrate on both at the same time. The more you practise this, the easier it gets to leave your thoughts alone.
Myth 3. Meditation is about controlling your emotions
Meditation is about getting to know your emotions, not about controlling them. Control is fear: fearing your own depth, your deep feelings.
In true meditation, you open up to how things are, not how you want them to be! So during meditation, every emotion is more than welcome to surface.
Myth 4. You have to sit crossed-legged to meditate
Lotus pose or sitting crossed-legged is not required for meditation. For me, meditation is not about form, it’s about awareness. You can meditate in a chair just as effectively if that works for you. Or sit up on cushions with your back against a wall if your back prefers it.
Myth 5. Meditation is difficult
It is only difficult if you have the wrong expectations. Like having to experience a deep inner stillness or a spiritual revelation. Let that go. Meditation is really about learning to embrace your messy, human nature…it is about getting to know yourself. You don’t need to change yourself to find out who you are!
Nourishing your gut
Our guts are very complex and often can be temperamental. Many people learn to persevere with tummy troubles, however, there is a lot we can do to support the health of our gut!
Read the article below to learn about some of the foods our guts love.
Probiotics
Our gut contains billions of different microbes which help to digest our food and produce useful waste products that reduce inflammation and bolster immune function. When the microbes are out of balance, we may experience symptoms such as constipation, diarrhea, digestive discomfort and even poor mood.
Probiotics are defined as ‘good bacteria that confer a health benefit to the host’. They are powerful microbes and can help re-balance the gut. They are found in fermented foods such as kimchi, kefir and yogurt. However, not all fermented foods are made equal. Look for those labelled to be ‘raw’ or have ‘live cultures’ – they are usually kept in the fridge to control the level of fermentation.
Probiotic supplements are also readily available containing different strains of bacteria, but evidence as to their benefit is limited. Research is pointing toward there being no single ‘one-size-fits-all’ blueprint of the perfect gut bacteria population! The blueprint of your ideal gut microbiome is influenced by all sorts of factors, from the way you were born to your lifestyle, your genetics or even where you live.
Fibre and prebiotics
Fibre is the indigestible part of food that makes its way intact through the stomach. There are two types – ‘soluble’ and ‘insoluble’. The insoluble fibres are more well-known. They provide bulk to stools to help keep you regular. Soluble fibre on the other hand helps keep blood sugar levels stable by slowing down the release of sugar from food during digestion, thus maintaining energy and mood throughout the day. It also helps you feel fuller for longer, making it useful in appetite and weight control. Fibre is found in all plant-based foods and can be purchased as a supplement, usually in the form of psyllium husk powder.
Some types of fibre are called ‘prebiotics’ as they are fermentable fibres that feed our good gut bacteria. Some of the best sources of prebiotic fibres are asparagus, raw onion, raw garlic and Jerusalem artichoke.
Good gut health improves nutrient absorption, supporting hormone production and playing an essential role in regulating mood. It also results in reduced inflammation and improved immune function.
Wholegrains
Wholegrains are an excellent source of fibre and resistant starch. Grains consist of 3 parts – the inner germ, the middle endosperm layer and the outer bran. Most grains in the supermarket are refined and are mostly made up of just the starchy endosperm. Whole grains have all 3 layers intact and provide much more than just starch. They also contain more fibre, protein, healthy oils, vitamins and minerals.
Resistant starch
While most starch is quickly broken down into glucose and released into the bloodstream for energy, resistant starch is harder to break down and acts more like a fibre. It makes its way into the large intestine to be fermented by the gut bacteria, serving as a prebiotic. Resistant starch selectively feeds the good gut bacteria and helps rebalance the gut.
Resistant starch is found in lentils, oats, underripe bananas, cooked then cooled pasta, rice and potatoes.’
Article source: https://tghd.com.au/powerful-food-to-feed-your-gut/
Article author: The Gut Health Dietitian