Many people enter autumn mourning the summer – as they watch the leaves fall, amp up their workloads, zip up their coats, and await the holidays. A common prescription for the fall funk is often a pumpkin spice latte with a big slice of apple pie. Doctors orders. There are many plus sides of the fall season; though it can be difficult to see them when you’re in a funk. How do you tap into the positive feelings of fall when you’re feeling the season pull you down?
Read MoreTRUST IS A SPIRITUAL ATTITUDE
In the realm of spiritual exploration, trust emerges as a profound attitude, transcending ordinary connotations. It is a journey into the self, delving into the depths of trust as a spiritual attitude, a deep surrender to the present moment, an acknowledgment of vulnerability, and a doorway to our higher self. Trust challenges limitations, serving as both the means and the end in embracing the spontaneity of the moment. It is an invitation to move beyond fixation on results, acknowledging its essence lies in uncertainty and the ability to transcend the need for assurance. Keep reading to learn more!
Read MoreHow to Use Yoga as a Self-Care Tool
Discover the transformative potential of yoga as a powerful self-care tool in our latest blog post. Learn practical tips, techniques, and mindful practices to unlock inner peace and improve your overall well-being. Dive into the world of self-discovery and embrace the benefits of incorporating yoga into your daily routine.
Read MoreBenefits of meditation before bed
If you don’t have the get up and go to start a morning mindfulness practice, consider meditating before bed. Meditating in the evening is a great way to unwind after a long day, calm the mind, reflect on what happened during the day, and let go of the day’s stresses and worries. It gives us a chance to clear our minds of any lingering thoughts or feelings that may have been triggered by the day. It also gives us a chance to connect with ourselves, to reflect on what we did well during the day and what we might want to improve upon next time around. Most importantly, meditation before bed helps us fall asleep faster and get better rest. Discovering the top reasons to meditate before bed might give you the motivation you need to establish a mindful evening routine.
1. Better sleep
If you struggle to fall asleep at night, meditating before bed may help you get some much needed rest. Research shows that a regular practice of meditation can improve sleep quality and duration by helping us to relax, destress and unwind. Practicing meditation before bed can improve sleep quality by reducing worry, anxiety and chronic pain.
Several minutes of meditation can induce a relaxation response in the body, which triggers the parasympathetic nervous system to produce melatonin, a hormone that promotes sleepiness. Melatonin production peaks about an hour before we actually fall asleep, so practicing meditation right before bed can help us fall asleep faster and enjoy deeper, more restful sleep.
2. Soothes away stress
Meditation helps reduce stress and anxiety. When we feel stressed out, our bodies release adrenaline, cortisol, and other hormones that prepare us to fight or flee. When we stay stressed out for long periods of time, our body releases even more stress hormones, causing us to feel tired and anxious. An evening meditation practice is perfect for stress management, as we are often the most stressed at the end of the day.
Meditation helps to relieve stress by focusing the mind and calming the nervous system. Studies show that regular meditation decreases cortisol levels (a hormone associated with stress) and increases alpha brain waves (the relaxation state). By reducing stress through meditation, we can calm our nervous system and restore our energy levels. We can also focus more clearly and effectively during stressful situations.
Stress hormones cause us to act quickly and aggressively—sometimes against our own best interests. But meditation teaches us to notice and let go of those feelings before they escalate. When we meditate regularly, we train our brains to recognize when we’re feeling stressed and to help us relax instead of react. We also get the added benefit of reducing our risk of heart disease, diabetes, high blood pressure and other health problems associated with chronic stress.
3. Improves mood
When we’re stressed out, our emotions tend to run hot and fast. We are most likely to feel stressed out at the end of a frantic work day. An evening meditation practice can help clear out the stress of the day and bring you back into balance. Meditation also encourages more empathy, kindness, and compassion towards yourself and others. It helps you see things as they really are, without judgement, and allows you to respond to them with greater wisdom and understanding.
A regular meditation practice can create a kind and compassionate perspective of the outside world. When you meditate regularly, you’re able to control your emotions and respond to stressful situations more effectively. You may find yourself experiencing more positive emotions, such as joy, gratitude, and love, which will naturally lead to more positive interactions with others. In addition, you may notice that you have fewer negative thoughts about yourself and others, and feel better equipped to deal with difficult situations when they arise.
4. Strengthens relationships
Meditation teaches us to live from a place of non-judgment. It helps us to see ourselves as others see us, and to understand that there is no one right way to be. In meditation, we learn to accept ourselves and our experiences, including those that may seem negative or difficult. This acceptance allows us to open our hearts to others and to feel more compassion for them.
Meditation has been shown to better our ability to relate to others, by boosting the ability to identify and express emotions and by the regulation of anger and other negative emotions. It also helps us become more emotionally stable, which makes us less susceptible to being swayed by negative people around us.
Meditation can help you build stronger relationships with those closest to you. When you feel calm and relaxed, you tend to speak up more often and share your feelings. Studies have found that regular meditation can increase oxytocin (the “cuddle” hormone). Oxytocin makes us happier and calmer, and reduces aggression. Since we spend most of our weekday time with our partners in the evening, it is ideal to carve out some meditation time before interacting with your friends and partner at night.
5. Boosts creativity
Creativity is often thought of as a trait that only artists possess. However, research shows that creative thinking can benefit anyone. A study investigated the impact on creativity of two different types of meditation: focused attention (FA) and open monitoring (OM). They found that OM meditation was associated with enhanced divergent thinking, while FA meditation did not have any significant effects. This suggests that there may be something about the openness of OM meditation that makes it particularly effective for promoting divergent thinking–a type of thinking that allows the creative generation of many new ideas. If you spend weekday nights on creative projects, then consider adding an open monitoring meditation to your evening routine.
6. Relieves pain
Meditation has been used effectively against pain. A large meta-analysis of nearly 3,500 studies found that meditation was associated with lower rates of chronic pain. It also found that people who meditated were better able to cope with pain than those who didn’t. In fact, the researchers found that people who meditate experience less pain overall.
Mindfulness teaches you to step back from thoughts and feelings, which can then influence how you respond to pain. Meditation can help you manage pain through its effects on the mind.
7. Improves memory
Neuroscientists have shown that eight weeks of consistent mediation practice can literally change the brain. As we grow older, an area in the frontal cortex that is associated with memory and decisions shrinks in size. Research has shown that meditation slows down—and can possibly reverse—changes in the brain due to ageing. Researchers believe this is because meditation increases blood flow throughout the body, especially in the hippocampus area of the brain.
8. Encourages self care and insight
Meditation helps us to clear our minds, which allows us to focus on what matters most. It also gives us the opportunity to prioritize and practice self-care. When we meditate regularly, we become better able to manage stress, anxiety, depression, and insomnia. We can also use meditation as a tool to reduce pain, improve sleep quality, and increase overall well-being. As our awareness increases, we can learn to better take care of ourselves and know what is best for our wellbeing.
Meditation helps us slow down enough to notice what’s happening around us, whether it’s a thought, feeling, or physical sensation. It allows us to pay attention to the present moment without judgment or distraction. This practice gives us the opportunity to observe our thoughts and feelings as they arise, which helps us gain insight into ourselves. An evening meditation practice is perfect to encourage self-reflection and introspection at the end of your day.
9. Enhances willpower and self-discipline
Meditation develops the mental discipline needed to avoid bad habits. It can give you the strength to resist temptations and urges, such as smoking, drinking alcohol, eating junk food, etc. This is especially helpful at the end of your day when you have less energy to resist these unhealthy behaviors. Improved will power means that you are less likely to engage in self-destructive behavior and have the strength to create and maintain new healthy habits.
Meditation helps us to step back from the thoughts that can drive us to act impulsively and stay focused on what matters. It teaches us to become aware of our own impulses and emotions, and to recognize when they arise. It gives us the opportunity to pause before acting, to consider whether we really want to take that action, and to choose instead to do something else.
10. Reduces anxiety and depression
Meditation increases your emotional well- being, refocuses your attention, and reduces the negative thinking that can fuel depression and anxiety. Mindfulness practices also improve stress reactivity and coping skills, which can help ease the negative impact of these thoughts.
A meta-analysis of randomized controlled trials found that meditation may help ease high anxiety. Other research has shown that 8 weeks of mindfulness practice helps reduce anxiety symptoms in people who have Generalized Anxiety Disorder (GAD). This is important because GAD is often associated with chronic worry and rumination, which can lead to increased anxiety.
11. Improves self-confidence
Through daily practice, you can build a stronger sense of awareness, vitality, and positivity into your life. You can also practice noticing when you’re thinking about something that isn’t serving you well, whether it’s a relationship, a job, or anything else. When you catch yourself doing this, you have the opportunity to pause and ask yourself what you’re really feeling. Then, you can choose to either let those feelings go, or take action to change them.
You may notice that when you feel yourself slipping into negative thoughts about yourself, you can catch yourself before they become ingrained habits. You can also use these moments as opportunities to remind yourself of who you really are—a person who has strengths and qualities that make you unique and valuable.
Meditation builds your resilience by filtering out the negative self- talk that often clouds our true self and reenforces a negative self image. You can experience a greater sense of awareness and vitality in your practice, which will naturally boost your confidence. This boosts your self-esteem and helps you feel better about yourself.
Why evening meditation is important
Meditation has been found to have a wide range of benefits; however, the time at which you choose to meditate has a role to play in how much you benefit. Meditation can be practiced at any time of day, but meditating before bedtime is best for people with busy lives or if you struggle with getting a good night’s rest. You can greatly benefit from dedicating as little as five minutes at the end of your day to quiet your mind and reflect on the stillness this practice brings.
A consistent morning meditation practice calms the mind and allows us to gain greater insight into life’s important lessons. One of the great things about yoga and meditation is that they’re endlessly adaptable to individual needs and lifestyles. There are many different meditation techniques you can explore and implement at the start of your day to boost your sense of wellness, reduce your levels of stress, and increase your energy levels.
It’s important to note that meditation isn’t a quick fix. You need to dedicate time to practicing it regularly. But once you start meditating, you won’t want to stop!
Celebrating the Full Moon - Yogi style
As you probably know, the moon and its cycles influence our mind and body, from the mood we are in to our quality of sleep, but did you know it can also impact your yoga practise? Here is our guide to harnessing the energy of the moon, syncing your practise with this inspiring lunar cycle and using the power of the full moon to your advantage.
A full moon is one of the most exciting lunar cycles because it represents a boost in energy and is a moment for celebration. In Ashtanga practice, yogis abstain from doing yoga on full moon days because this is one of the most advanced forms of yoga and therefore the risk of injury is greater and so they use full moon days as rest days. All other types of yoga are encouraged during this moon phase.
Why is the full moon celebrated?
Every month, the moon starts a new cycle around the earth. A moon cycle begins with the new moon, when the moon stands between the earth and the sun and is therefore invisible for the human eye. It then goes into a waxing phase until it reaches the full moon - the pinnacle of the moon cycle. After the full moon the moon retreats into its waning phase until it all starts again with the new moon.
The full moon is celebrated since thousands of years in ancient cultures for its magic, mystery and special energy. It represents a time to gather with community, release unwanted energies and honor what we have created since the new moon.
Full moons are great gateways to create change in our life, they are powerful tools for letting go of unwanted energy, cleansing and releasing what doesn’t serve us anymore. The full moon amplifies. Just as the moon is shone upon my the sun, our emotions and energies are brought to light so that we are able to work with them.
Astrologically, full moons are a time to take action. When the moon is its brightest and most active, we get inspired to do the necessary work that is needed to manifest dreams into action. The light of the full moon serves as guidance where we need to focus and shift our energy.
To harness the beautiful power of the full moon, moon rituals and ceremonies can be used as a powerful tool to self-reflect and create necessary change in your life. Moon ceremonies, dances and rituals have been around for many centuries. Evidence of moon worship has been uncovered at archaeological digs all over the world, from the ancient Celts to the Egyptians. The most common symbol was the lunar disc - a flat, shiny figure worn as a medallion or as part of a crown, meant to symbolize the moon and associated things. But some full moon rituals are still alive today.
The following rituals of ancient cultures around the globe can provide you with an idea and inspiration for your own moon ceremony, to use the magical power of the moon.
What Does the Full Moon Mean for Yogis?
A full moon gives yogis the opportunity to refresh, rejuvenate and release any built up tension or stress. Practising yoga during a full moon and aligning your energy with this lunar phase will allow you to feel grounded and fulfilled. The evening is the best time to practise and this will also allow you to reap the benefits as you wind down before bed.
Create your own full moon ritual
Hopefully the rituals and ceremonies from above have given you some inspiration for your own full moon ritual. Celebrating the full moon can be a very powerful way for your own self-development. We learn to put our own life into context with the cycles of nature. The full moon always marks a time of death, change and re-birth. It is a perfect time to let go of the things that are holding you back from living your best life and reaching your fullest potential.
In the 48-hour window surrounding a full moon, you can express gratitude, meditate, pray and work on your manifestations. Create a sacred space for yourself by taking a candle-lit bath and do some journaling or celebrate with others, creating a sharing circle, moving, meditating and manifesting together.
Beginner’s Guide to Kirtan and Mantra
Yoga is a vast subject, and just when you think you know all about it, a whole new yogic practice hoves into view that you know nothing about – step forward, kirtan. So what’s the story of kirtan? Put simply, it is yogic chanting, meditation through song, or communal meditation. It is an ancient practice that is being brought bang up-to-date and steadily rising in popularity here in the UK. So here’s a handy guide to kirtan, from its ancient origins to its modern-day form.
THE HISTORY OF KIRTAN
Kirtan originated in the Hindu religion. In Sanskrit, it literally means narrating, reciting, or describing an idea or story. The tradition of kirtan began many hundreds of years ago in 6th century India. Back then, in a time before many people could read or write (let alone endlessly communicate through social media) poets wandered the land singing intricate stories from the Vedas and the Upanishads, which are some of the earliest known religious texts in the world.
The only way these religious texts could be passed down was through word of mouth. So, from one generation to the next, for thousands of years, the Vedas were memorised and passed down through the ages.
In the early 16th century, a Hindu saint called Sri (the Indian terminology for a saint) Chaitanya Mahaprabhu, also known as the ‘Father of kirtan’ left India to disseminate the power of kirtan around the world, inspiring many thousands of people during his lifetime, and beginning a movement that continues to this day.
IT IS PART OF YOGA
The yoga that most of us know and practice is only one type of yoga. There are varying opinions on how many branches there are, some say seven, some six and in Light on Yoga, B. K. S. Iyengar says there are four paths. According to him, these are:
Karma yoga, the path of action, in which a man realises his own divinity through work and duty.
Jnana yoga, the path of intellect, where realisation comes through knowledge.
Bhakti yoga, the path of emotion, where realisation comes through devotion and love of a personal God.
Raja yoga, which is another term for Ashtanga yoga, or the eight-limbed yoga that most of us know as ‘yoga’. This branch is the foundation for the three other branches, preparing the mind for enlightenment, or samadhi, the final goal of yoga.
Other sources cite seven (often overlapping) branches which are: Hatha yoga, Raja yoga, Karma yoga, Tantra yoga, Mantra Yoga, Jnana yoga and Bhakti yoga.
It is bhakti yoga which is the source of the practice of kirtan. The devotional practice of singing, worshipping and chanting to the Hindu deities emphasized the intense longing to know God.
CHANTING IN YOGA
Chanting isn’t just restricted to bhakti yoga though. For example, the traditional way to start an Iyengar yoga class is by chanting the ‘Invocation to Patanjali’. As an Iyengar yoga teacher myself, I begin most of my classes with this chant, using the call and response method. I find that it is a way of punctuating the class, leaving behind any tension or stress that’s accumulated before the class, as well as a way of bringing us all together, teacher and students, in the study and practice of yoga.
THE BENEFITS OF KIRTAN
So what are the benefits of this meditative group singing? As we know (or should do) the seventh limb of yoga is dhyana or meditation. The fact that this comes after the mastery of all of the previous six limbs shows how challenging meditation can be. Kirtan is a way of accessing the mental stillness of meditation without having to sit still for two hours. The practice known as ‘call and response’, when the lead singer, or kirtan walla, will sing the kirtan a phrase at a time and the collected group will repeat the phrase back, is a way of letting go of the mind. This is because it uses the power of mantra (repeated sound) to focus and still the mind, enabling access to that deeper state of stillness within our consciousness. All you need to do is listen and respond.
The power of sound, as stated earlier, also cannot be underestimated. The practice of singing in a group unifies you with those around you, reminding you that you are larger than the individual, and part of a global community.
There is also an element of surrendering to the divine in all of us (ishvara pranidhana), which is the very last of the niyamas.
BUT I CAN’T SING…
This is not an issue! Don’t be daunted if you’re not a professional singer. There’s no judgement if you can’t sing in tune, and you’ll probably be drowned out by all the confident singers anyway. The important thing is to LET GO of your thoughts, and let your sound join the sound around you. The other important thing is to connect to how your emotions link into your voice. When we lock our voices away our inner self goes unheard and unexpressed. By opening up our mouths and letting out what’s inside, we get to unlock our hearts too.