Watch and Wait...for Change

My heart shall sing of the day you bring.
Let the fires of your justice burn.
Wipe away all tears,
for the dawn draws near,
and the world is about to turn.
 from “The Canticle of the Turning” - a contemporary setting of the Magnificat
 
During the season of Advent, we watch and wait for a turning world – one characterized by justice, comfort, a new dawn.  This new order is also characterized by seemingly incomprehensible reversals – the lion and the lamb lie together, the first will be last and the last will be first, a little child will lead them.
 
Change is constant and inevitable.  It can be exciting and longed for, but it can also be upsetting and uncomfortable.  Through the practice of yoga – on and off the mat – we build skills to manage the ups and downs of change in our lives and the world.  Through observing change without judgement or attachment, we can cultivate gratitude, balance, and joy.
 
What change are you longing for?  What change do you fear?  How do you watch and wait for change in your life and in the world?
 
Pose
Savasana is customarily the final pose in an asana practice.  It involves lying in complete stillness in order to integrate the effects of the practice.  Total relaxation is the goal of savasana and, for that reason, it is often called the most difficult yoga pose because our minds are going in a thousand different directions and our bodies are tense and fidgeting. 
 
Some may shy away from using the English name for savasasa – corpse pose.  Thinking about one’s self as a corpse might be thought of as morose and unappealing.  However, an asana practice can be considered a metaphor for a day, a season, or a lifetime.   Finding ease in our “corpseness” in savasana, we in some sense prepare for ease in the many deaths experienced throughout our lives.  Savasana becomes the concluding and a beginning act – a death to one’s old self and a rebirth to a new creation.
 
Here are some links to more thoughts about corpse pose:
 Watch + Learn: Corpse Pose, narrated by Jason Crandell, yogajournal.com
The Subtle Struggle of Savasana, Nikki Costello, yogajournal.com

Breathe
Use your breath to change your body.  Read more about it: 
 Yogic Breathing:  The Physiology of Pranayama, Kripalu Center, huffpost.com
Breathing for Life: The Mind-Body Healing Benefits of Pranayama, Sheila Patel, M.D., chopra.com
 
Practice
Consider creating a visual focus in your practice space.  This may be as simple as finding a favorite piece of art or a special object to place in a central location.  Or it could be creating a home altar with religious icons and texts, incense, photos of ancestors, and natural objects such as stone, leaves, or plants.  Such tangible visual references can provide a focal point during practice.  They can also remind you of your intentions as you pass by them in daily life.

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Watch and Wait...for Joy
Is there a difference between pleasure and happiness?  Dr. Robert Lustig argues that there is and that our inability to recognize the difference is killing us.  Lustig’s research focuses on the biological roots of pleasure and happiness.  It comes down to the balancing of two neurotransmitters – dopamine (which regulates pleasure) and serotonin (which regulates happiness).  An excess of dopamine leads to addiction and a decrease in serotonin leads to depression.  So, contrary to how we are often wired, we need to seek out strategies that tamp down dopamine production (pleasure) and increase serotonin production (happiness).
 
Lustig suggests the following strategies, which he calls “The 4 Cs”:  1) Connect – In-person, face-to-face time with other people, 2) Contribute – Do something that makes the world a better place, 3) Cope – Focus on sleep, mindfulness and exercise, and 4) Cook – Eat real, whole foods.
 
For much more detail on these ideas, see the following (the first two provide a simple overview and the last is more in depth):
 
The Difference Between Happiness and Pleasure and Why It Matters at Work, Gabriel Kauper, deliveringhappiness.com
How to Solve for Chronic Unhappiness:  The Four Cs, Gabriel Kauper, deliveringhappiness.com
Are Big Corporations Hacking the American Mind, an interview Robert Lustig on The People’s Pharmacy, peoplespharmacy.com

Breathe
Square Breathing is a practice of observing inhales and exhales along with the pauses in between.  Find a comfortable seat. Close your eyes or lower your gaze.  Breathing through your nose, inhale to a steady count of 4.  Hold the inhale for a count of 4.  Exhale for a count of 4.  Hold the exhale for a count of 4.  Complete 3-5 full squares.

Practice
Using music to create pleasing sensory experience on the mat can help in sustaining your practice over time.  Just as you choose movement and breathing which lead you to be more focused, relaxed, and in the present moment, the music you choose should be an aid to your practice and not be a distraction. There’s no right or wrong music to use.  However, if you choose music with lyrics, carefully consider songs with words that contribute to your well-being.  Take some time to explore music apps to find new music.  Here are links to a couple of Youtube playlists I’ve compiled – one instrumental and one vocal:

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Watch and Wait...for Balance
“Every valley shall be lifted up, and every mountain and hill be made low; the uneven ground shall become level, and the rough places a plain.”  Advent heralds the coming of a new beginning, a new world order characterized by an upended status quo – an evening out, a leveling, a balancing.  In anticipation of this time, we watch, we wait, we hope, we prepare.
 
On the mat, we explore balance through movement and mindful breathing.  By intentionally practicing physical balance (and imbalance), we watch/wait/hope/prepare for a deeper balance in our lives and in the world. 
 
What brings you balance?  How do you manage imbalance?  What are your roadblocks to finding balance?  How do you apply lessons learned from balancing on the mat to life off the mat?
 
Pose
While practicing the balance pose Vrksasana or Tree Pose, yoga teacher J. Brown suggests “being prepared to fall out with a smile on your face.”  This cue is a reminder to be content regardless of whether or not you “stick” the pose.  The imbalanced parts of poses are just as important, if not more important, than the balanced parts.  Wobbling and falling out of balance poses are not mistakes. Rather they are a critical part of the practice.  Learning to be content (smiling, breathing, non-judging) with imbalance on the mat, can develop equanimity which is transferable off the mat.  So that you can approach times of imbalance in life with the same smiling, breathing and non-judging contentment.
 
Here are some links to balancing practices you may want to try:
Three Versions of Tree Pose, Baxter Bell, youtube.com
It’s All About Balance, Dianne Bondy, youtube.com
Finding Your Balance Off the Mat, Dianne Bondy, yogainternational.com

e·qua·nim·i·ty
/ˌekwəˈnimədē/
noun: mental calmness, composure, and evenness of temper, especially in a difficult situation.
 
Breathe
Victorious Breath aka Ujjayi Pranayama is the simplest of breathing techniques to balance the breath.  It involves taking deep inhales and slow exhales on an even count.  As the breath passes in and out of the nostrils through a slightly constricted throat, it makes a soothing, ocean wave sound.  Ujjayi can be used as part of meditation, in concert with yoga poses, or any time you need to calm yourself.
 
Find more instruction on Ujjayi Pranayama here:
Learn the Ujjayi Breath, an Ancient Yogic Breathing Technique, Melissa Eisler, chopra.com
 
Practice
You can make your home practice something you look forward to by creating a unique and special environment in which to practice.  In addition to having a dedicated spot to practice, this can be achieved by paying attention to the sensory aspects of your practice area.  In particular, aroma can be helpful to get you more focused on your practice.  You may want to start with a pre-mixed aromatherapy room spray (available locally at Health Nut Nutrition in Wyndhurst).  Once you figure out what scents you like best, you can try mixing your own essential oil combinations.  Here are a couple of links with guidance for using essential oils:
 
What You Need to Know about Essential Oils, Laine Bergeson Becco, experiencelife.com
How to Use Aromatherapy in Your Yoga Practice, Julie Gondzar, doyouyoga.com
10 Homemade Air Freshener Recipes, Jill Winger, theprairiehomestead.com

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The themes of watchfulness, waiting, anticipation, and expectation are central to the season of Advent and contemplative practices (prayer, meditation, fasting, mindfulness, yoga, etc.) are helpful tools to root one's self in these themes.  Rather than focusing on doing , these practices emphasize being - stilling the mind and body to allow gratitude, balance, joy, and change to come.  I am offering Watch and Wait, a four week yoga practice series at Bower Center for the Arts (Wednesdays, November 28, December 5, 12, and 19, 5:45-7:00 pm) Connecting deliberate movement and breath, this gentle restorative flow is a time to honor the change of seasons outside and in.  Each practice is a combination of movement, rest, and guided  relaxation. Each week will also include resources for your home practice – readings, pose suggestions, meditation and journal prompts.  I will be posting these materials here for easy access. 

Here's week 1:

Watch and Wait...for Gratitude
On his “10% Happier” podcast, ABC correspondent Dan Harris interviews author and speaker Shawn Achor about gratitude.  Achor, who studies positive psychology, discusses the effects of gratitude on the human body and gives ideas on how become more grateful.  He says that, much as we build strength in muscles by using them over time, gratitude builds when you practice it regularly.  One idea he shares is to take a few minutes each day and think of 3 new things you are grateful for.  Write them down.  Use them as a focus for your meditation and/or yoga practice.  In time, you will have a long list of blessings.
 
Listen to the entire interview here.

Pose
“Find a comfortable seat.”  This is a common invitation in yoga classes.  However, sitting for an extended period is often awkward and uncomfortable.  Just as each person’s body is different, each person’s ideal sitting posture is different.  The quest for a comfortable seat is a great lesson in observation.  Take some time over the next week to explore different postures.  Sit in a chair, on the mat with legs crossed, on your knees, etc.  Follow your breath and observe.  What do you find comfortable?  What is distracting?  What props do you need?  How do you feel?
 
Take a look at the following for more ideas on sitting comfortably:  
 
Finding a Comfortable Seat, YJ Editors, Yoga Journal
5 Steps to Finding Ease in Sukhasana, Charlotte Bell, Yoga U
To Fix That Pain in Your Back, You Might Have to Change the Way You Sit, Michaeleen Doucleff, NPR

Breathe
In yoga, we use the breath to focus and center our practice.  Controlling the breath sends a message to your brain that you are safe and able to relax.  The parasympathetic nervous system is activated, heart rate slows, and digestion is calmed.  One of the many tools available to aid in this practice is mantra or breath prayer which involves the repetition of a word or phrase that is connected to inhaling and exhaling.  Try one or more of these breath prayers (or use another of your own choosing) with your practice this week, saying in your mind the first part of the prayer on your inhale and the second on your exhale:
 
Thanks / be             I am / grateful             Give / thanks
 
Practice
You can create a sustainable home yoga practice by focusing on doing what you love—what makes your feel good, what helps center you.  Keep it simple and make it special by having a set place to practice and gathering the props you need for practice.  Everyone can benefit from the use of props in practice, regardless of experience.  Props offer access to greater space, freedom and stability.  Consider investing in the following props as you continue to build your practice:  mat, blocks, strap, bolster, blanket, tennis ball, eye pillow, sandbag, meditation cushion.  You Yoga Journal and Yoga International offer many creative uses of props.

“Acknowledging the good that you already have in your life is the foundation of all abundance.” 
Eckhart Tolle
 
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