With its emphasis on breathing practices and meditation—both of which help calm and center the mind— it’s hardly surprising that yoga also brings mental benefits, such as reduced anxiety and depression. What may be more surprising is that it actually makes your brain work better.
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Aparigraha - practices in letting go
It is human to attach ourselves to things. Fond memories from the past, how things used to be, people past and present, objects, outcomes, and so on. However, we need to recognise at what point this attachment starts to impact our lives negatively. Often holding on to things, whether they be tangible or intangible, can hold us back in many different ways. Letting go can be easier said than done, yet it is an important practice in order to live our lives to the fullest.
The article below has been written about ways that we can practice aparigraha in our lives - that is, non attachment. Have a read and perhaps reflect on any areas in your own life where you may be needing to let go.
‘What do you hold on to (maybe a little too tightly) in your life? Does it still serve you or could it be time to let it go? By releasing what is no longer useful, we open ourselves to fresh ideas, new relationships, and more harmonious ways of living and being. These tips may help you practice the principle of non-possessiveness.
Let It Go
Possessions take up space and energy—in your head as well as in your home. So try this: Every time you buy something new, let go of something old—give it away, or toss it out. By letting go of things from the past, you can live more fully in the present.
Breathe
When we get stressed out, we tend to hold our breath. This makes us even more anxious. Release the breath and allow it to flow fully and deeply. Then you will feel more relaxed, open, and spontaneous.
Practice Self-Care
When we are afraid and insecure, we may feel a need to cling to and control those who are closest to us. That rarely works. Instead, find ways to nurture and center yourself so that you feel independent and strong in your own right, and can allow others to be who they need to be.
Be Positive
When we cling to negative thoughts, emotions, or memories, we spiral into destructive habit patterns. By replacing negative thoughts with positive ones, and by remembering your mantra, you create a harmonious space for yourself and others.
Forgive
Let go of painful memories from your past. Free yourself by offering forgiveness to those who have hurt you and to yourself.
Practice
Sometimes we try so hard to be perfect—in our asanas, meditation, contemplation—that we miss the essence of practice. Do your best and then remember to release—physically, mentally, emotionally. Let go and stay open to guidance from within.
Be generous
Expand your capacity to stretch yourself. Share your time, your energy, your knowledge, your attention, your connections. Donate. Volunteer. Give in whatever way you can.’
It takes resilience to let go, accept change, and navigate through challenging times of any nature.
View original article here
Original author: Irene Petryszak
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Music Therapy for a Better Mood
The way a song can take you back to a fond moment in life, creating new memories dancing and singing with friends, a soothing song when you’re having a rough day, the goosebumps live music can give you. Music can evoke so many emotions and sensations, it can have positive effects on our thoughts, behaviours, feelings and actions. It can be a tool to help support a person’s physical and mental health, as well as overall quality of life. Some of the well-researched areas that music therapy can help improve include;
· Cognition & memory
· Speech & communication, respiratory strength
· Mood, motivation, energy
· Physical function & coordination
Music therapy can be beneficial for people at any age or stage in life, irrespective of an individual’s ability or background. The blog below provides an insight into music therapy -
Research has shown that music alleviates symptoms of anxiety and depression. As music therapists – we see this every day. These days – my first encounters with clients often bear the marks of anxiety, depression, and loneliness. Their faces are drawn, shoulders slumped, and body language closed and tight. They report that they are “okay” or “getting by” – and as we enter into the music together – it never takes long for a shift to occur. The muscles around the mouth and eyes begin to relax, shoulders draw down the back and the body begins to express a sense of openness. There are smiles, even laughter.
“I listened to this song a lot when I first started experiencing depression. It’s different to listen to it now – to see how far I’ve come.”
We know that music impacts the limbic structures of the brain – namely the amygdala and hippocampus – calming the nervous system and stimulating powerful memories and strong emotions. We know that music increases the production of dopamine, serotonin, and oxytocin in the brain – decreasing cortisol levels and inducing feelings of well-being. For the music therapist – understanding the effects of music on the brain and the body helps us to assess in the moment what the client is experiencing and how we are to respond. For the client – the experience of music, and its impact – are often felt, and more easily expressed – through stories and meaning located in the music.
“Sometimes I think that this artist could have been experiencing exactly what I am now when they were my age.”
Music is one of the ways we mark our passage through time. It accompanies nearly every human ritual and experience – weddings, funerals, cultural celebrations – graduations and birthdays – every experience of celebration and mourning. The soundtracks of our lives and the way we experience music over time often provides us with opportunities to reflect on our own growth and change by connecting to our memories, values, feelings, and community.
“I relate so much to the lyrics – it’s like she’s singing exactly what I feel”
Hans Christensen once wrote – “Where words fail, music speaks.” Every day, experiences in music therapy prove this to be true. When we are experiencing a downturn in our mental wellbeing – it can be difficult to find the words to express exactly what we feel. Sometimes – we may not even be aware that depression or anxiety are at the root of other experiences such as sleeplessness, loss of appetite, or racing heartbeat. When we find a song that captures our experience so perfectly, we feel seen, heard, and understood.
“When I listen to this song – I don’t feel so alone.”
We will look back on this time and no doubt recall it as one of the loneliest times in our history. This is especially true for people experiencing challenges with their health – as hospitals, treatment programs, and care facilities restrict visitation and community engagement to protect the most vulnerable. But the right song, at the right moment – a musical interaction or experience – nurtures connection not only with others but to ourselves. This remains unchanged by distance, bandwidth, or layers of personal protective equipment.
“This song reminds me of someone I’ve lost.”
“Someone I was in treatment with showed me this song – and it got me through that tough time.”
“Whenever I listen to this song – no matter what – it makes me feel better.”
We return again to the human brain and bodies chemical response to music. Dopamine increases motivation, serotonin stabilises mood, oxytocin creates a sense of connectedness, and endorphins reduce pain – both physical and emotional. The result? We feel “better.” More than that – our brains, and the many systems within the body it governs – are functioning more optimally – carrying us forward. But it isn’t just chemistry – it is story, community, connection, memory – all the things that make us human that we miss so dearly these days. All the things that music gives us, without failing.
To me – being a music therapist on the frontlines is about the union of story and science – what we need, what we feel, how we evolve and heal, and who we are – which can all be discovered, expressed, and experienced so fully in music therapy. The role of music therapists on the frontlines is to be a part of maintaining this balance in the organisations and lives of the clients we serve – to approach health, wellness and recovery firmly rooted in both sound clinical evidence and making sense of it all through the stories we find, and tell – in our music.
Article source: https://www.jbmusictherapy.com/songs-stories-and-healing/
Author: Jesse Dollimont
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Men's Health Week: Self Help & Care
Did you know that the health status of men in Australia, and most countries, is generally poorer than that of females? Men have higher rates of suicide, accidents, lifestyle related diseases (compared with women of the same age), and a shorter life span. It is also common knowledge that men are generally less inclined to visit a doctor, or seek mental health support. For these reasons and many others, Men’s Health Week is an initiative to be acknowledged, celebrated and spoken about. It is about helping to address preventable issues, such as the aforementioned, and breaking down some of the barriers and stigma surrounding men having vulnerable discussions and seeking help and care.
Some of our incredibly inspiring, strong and vulnerable male teachers at TIY gave us an insight into what men’s health means to them, as well as what yoga brings to their life. Read below!
“Men’s health week, to me, is a great opportunity to bring to light the areas of men’s health that perhaps go unnoticed or overlooked. The ability to vent and openly talk about how we feel regardless of whether these issues get resolved or not, but to purely just express.
Growing up, it was not a common act to express my emotions confidently without feeling like doing so would result in being perceived as weak or feminine by other males. There wasn’t a network or community to be able to dig deep and express emotional issues. Anything that happened on a significant emotional level carried with it an expectation to shrug it off, to man up or to especially not cry as the idea of appearing vulnerable was associated with weakness.
Overtime I’ve come to understand how these are all limiting beliefs, outdated values and actually create the opposite effect by imbalancing men’s emotional health.
Through the practice of Yoga, I’ve been able to strengthen my connection between body and mind, physically but also emotionally allowing me to better observe feelings come up and learn to effectively communicate and express them. Ultimately this has helped me remain centred in my state of being, gain a greater clarity of mind and overall feel better in everything I do.
I hope that this week gives men the opportunity to explore this within and discover more about themselves, helping them continue growing into their best self everyday.”
“For me, yoga is a peace of mind. Contentment in the moment and staying calm when things get tough. I find it on my yoga mat then carry it with me in the world.”
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Winter Solstice Rituals - The Ideal Winter Routine
Winter solstice in the Southern Hemisphere occurs in June each year, marking the shortest day of the year with the longest night. From this point onwards, the daylight hours start to lengthen and the nights shorten.
Many cultures have celebrated, and continue to celebrate, the winter solstice and the lengthening of daylight hours as a time of rebirth - organising festivals and other community events bringing people together. However, as the winter solstice is accompanied by the cooler weather of the winter season, it also brings a great opportunity to slow down, restore and reflect inwards. With this in mind, we have chatted with members of our yoga community to find out what rituals and self care activities they like to undertake to get through and to relish the cooler months:
Journaling
As mentioned above, the winter season is a great time for reflection. Whether you write down your thoughts on paper, or simply spend some time alone, it can be a great opportunity to recalibrate and to reconsider what you want for yourself, and what it may be time to let go of.
Tea + hydration
Tea is a great way to keep warm, to provide comfort, and also some nutritional benefits! Our skin also has a tendency to become quite dry in the winter season and we often experience less thirst, so tea or warm water with lemon can be a great way to help keep hydrated, whilst keeping warm.
Massages + treatments
Whether it is an at home treatment, or splurging on a salon treatment, the slower pace of winter can be the ideal time to indulge a little and treat yourself.
Keeping up with physical activity routines but also being kind when rest is needed
Often the cooler weather makes us want to hibernate and stay in bed a little longer, or head straight home after work! However, seasonal changes do not make movement any less important. As many people can experience SAD (Seasonal Affective Disorder) to some degree, it is important to maintain healthy activity habits and connection with your community. That being said, know when to be kind to yourself and rest instead.
Yin classes and kirtan
The winter season can be a lovely time to incorporate some yin or kirtan into your schedule. These practices are less about physical exertion and more about breath work, calming the mind and a sense of community. Plus being warm and cosy!
Walks and hikes
Nothing beats a crisp winter hike! Getting out of town to explore a different area such as the Blue Mountains can be a great way to do this.
Spending quality time with friends and family, staying in more
This is a big part of winter solstice rituals traditionally. Coming together with loved ones to share a meal, or whatever it may be.
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