The 12 Days of Detox: Body, Mind and Spirit. Day 3

Ommmmmmmmmmmmm

On the third day of detox, atONE gave to me…

three meditations,
Meditation
Remove any mental ama with a daily mind detox. Committing to a daily morning practice sets the tone for your day, integrating any dreamwork and clearing the mind for the day ahead. An evening practice surrenders all thoughts, stress and worry of the day as you slip into deep relaxation before sleep. A twenty minute morning and evening practice of your choice makes this detox an easy addition to your day. Choose from mindful meditation, guided, mantra, yantra, walking… there are so many available and accessible today. Join a global online meditation or simply place your focus on one thought, affirmation or solely the breath.

1. Following your detox day 1 visualization and day 2′s breathing, continue sitting comfortably, maintaining deep, relaxing breath.  Inhale a silent, “I am” and exhale a silent, “vibrant.” Replace the word vibrant with one that holds meaning for you, evokes a deep feeling of well-being: healthy, alive, radiant, vital, calm. Breathe and focus on the words carried silently on your breath, repeating them over and over, for a few moments or 20 minutes. It is more important you feel your detox practice flows easily into your day than struggle to meet a specific time frame. If your mind wanders to grocery lists or the day’s duties, simply draw your attention back to the words on your breath. When complete, open your eyes and sit for a moment, enjoying and acknowledging the sensations in your body and your clearer, calmer mind.

2. Deeply rest the mind and allow your own inner pharmacy to guide your detoxification. Hold no words or thoughts as a focus, instead, allow the mind to empty. No force or expectation, simply a deep state of rest, as if there is nothing for the mind to do. With mind at rest, your inner pharmacy can go to work, entrusted entirely and confidently with your highest well-being. Often we block our own progress on a particular goal. Fear, doubt, old habits or patterns may resurface. This deep rest provides a getting-out-of-your-own-way detoxification. It’s not up to you. Let your body do its job and restore its natural state of wellness. A great way to begin your day and a lovely technique for clearing your mind and welcoming restful sleep at the end of your day.

3. You may wish to explore the ancient practice of mantra, focusing the mind and vibrating sound with a sanskrit phrase. Mantra, meaning instrument of the mind, allows your mind to engage, focused on particular sounds that resonate within the body, activating a response. Chanting the seed mantra “HRIM”, pronounced hreem, aids in detoxification as its sound resonates throughout the cells. You may chant aloud or silently if you prefer. When chanting aloud, the r of hreem touches the tongue briefly on the roof of the mouth. You may chant hreem once on the exhale, holding the mmmmmm sound on your lips for the extent of the exhalation, or chant it repeatedly between inhalations. If chanting silently, allow a continuous resonation of the mantra through the mind. When complete, sit for a moment, observing the sensations within the body, vibrations continuing to reverberate. Bring chant into your day; the shower, car or while making dinner. I once filled the parent volunteer room with chant while helping at my child’s school.

Bonus detox tip: need help getting into the meditation mood?  Choose spa-like music or sounds of nature to assist you in relaxing.  You can even find a beautifully recorded mantra and chant or sing along with it. One of my favourites; ra ma da sa by Snatam Kaur.  Chant along with her or absorb the mantra and the music. Turn up the volume and let the mantra vibrate through your home.

Sat nam.

The 12 Days of Detox: Body, Mind and Spirit. Day 2

Sacred and stunning Lake Louise

On the second day of detox, atONE gave to me; 

two cleansing breaths,
Breath
Every breath provides a channel for detoxification through the exhalation of waste and the inhalation of oxygen. Most of the day, however, our breath is shallow. As our shoulders slowly creep up to meet our ears throughout the stresses of our day, our breath also becomes more shallow and often quicker, limiting the supply of oxygen to our lungs and blood. Dedicating time each day to sit and breathe deeply or reminding yourself throughout your day to do so, infuses the body with fresh air and releases the stale air pooled deep in the lungs. Deep breathing also relaxes the body and the mind, proving to be one of the most effective, inexpensive and accessible methods of detoxification of body, mind and spirit. Commit to deep breathing outdoors and enjoy the added benefit of nature, feeling the cool winter air invigorate the body. Every deep inhalation purifies, every full exhalation detoxifies.

 

As you practice your detox day 1 visualization, breathe deeply and exhale fully. Once the visualization is complete, continue deep breathing for a minute or two, relaxing deeper with each breath. Lungs expand and fill with each inhale, shoulders drop and tension melts with every exhale. Sit upright to allow full expansion of the lungs, feeling even the back body receiving fresh oxygen.  Like opening a window and allowing the air to freshen your home. Continue several times throughout your day, at regular intervals like before meals, or any time you feel stress or strain creeping into your day or your shoulders creeping up to your ears.

If you tend to carry excess heat in your body or experience agitation or frustration during your day, try Sitali breathing, a technique used to cool off the body and the mind.

Bonus detox breath: to stoke the digestive fires and boost metabolism as well as your core control, practice breath of fire for continued detoxing throughout your day.

How’s the closet cleaning coming along?

More than Exercise: 10 Ways to Turn Physical Punishment into Total Nourishment

Strength, balance, flexibility, awareness


Sweat and laugh every day. ~ Yogi Bhajan.
These are some of my favourite ways that transformed my workouts from feeling like a self-imposed penalty to a source of  growth and renewal.
If you’ve had a difficult time beginning regular exercise, these ten tips may make the leap more enjoyable for you.
If you have experienced an injury, overtraining or exercise addiction, these tips may help you to restore balance in your body and your self.Wherever you are with exercise, they will certainly nourish you and strengthen the connection between body, mind, and spirit.
Experiment, shake things up and, above all, have fun!

1.  Add music.  I’m not talking abut the workout playlist you created so you could run faster, push more weight and time your intervals.  I’m talking about music that inspires you to move.  Motivates you to dance.  Puts a smile on your face and a spring in your step.  Makes your knees start to groove in crazy ways they’ve never moved before, coercing your hips and feet to come along for the ride. Try some African drums or didgeridoo.  Let your whole body move and sing!  Make this spontaneous dance your workout.

2.  Go ‘au naturel’.  Take it outside.  Whatever it is.  If you enjoy your  daily run, take it to the trails.  Soak up some sun, fresh air, the colours of the sky, the trees and the scenery.  Don’t keep your focus on the feet, rather notice the detail and richness of what’s around you.  Smile at others that pass or just smile for yourself.  Absorb the sounds and the sights.  Walk near a body of water, bike through tree-lined trails, hike around a lake, swim in an outdoor pool or skate on an outside rink.  Take yoga to the deck, qigong to the lawn or tai chi to the park.  One of my favourite memories is of swimming in a large outdoor pool while on a trip through California with my Mom a few years ago. We were in Chico, a city with which we both fell in love.   It was night with only the colourfully-lit palm trees as my light.  The air was balmy and the water temperature was perfect.  As I glided back and forth from palm tree to palm tree, a shooting star brightly and quickly blazed across the clear night sky.

3.  Breathe.  The quickest, simplest and most powerful way to restore the connection of the body to the mind and the spirit is through breath.  A few minutes of conscious deep breathing before you start an activity brings your focus completely to where you are and what you are doing. Then guide your attention back to the breath as often as you can during exercise.   Every inhalation draws energy and vitality to you and every exhalation releases tension and eases you into your activity. You are completely engaged.  If struggle arises, use the breath to move your body and calm your mind.   Finish with several minutes of relaxed breathing, inhalations that draw right down into the belly and exhalations that empty the lungs completely and drop the shoulders, melting in full release.  Make the art of breathing your exercise of the day.  Consider learning a breathing technique like sitalibreath of fire or alternate nostril breathing to add to your daily routine.

4.  Hydrate with herbal water.  Add a bit of fresh or dried herbs or a weak herbal infusion to your water bottle.  Choose invigorating plants like mint, cinnamon, ginger, orange peel or cardamom for an active outing or soothing herbs like lemon balm, chamomile, rose or lavender for your evening walk or yoga practice.  Enjoy a single herb, make up your own blend or use your favourite prepared herbal tea.  One large fresh mint leaf added to a water bottle is very refreshing on a long hike, ride, run or yoga practice.  Chilled coconut water with a little lime is a cooling drink on a hot day and provides much needed electrolytes that may be lost during exercise.  The taste, scent and effects of the herbal water will engage your senses and enhance your experience.

5.  Set an intention.  This one I have lovingly borrowed from the practice of yoga.  Before beginning your activity, perhaps while you are engaged in your deep, full breathing exercise, ask yourself what you would like to set as the intention for your activity.  This can be goal oriented but rather than go for a personal best, how about going for a personal cause.  Try dedicating your activity to another person who needs help, or a group.  Often when I am engaged in a solar plexus chakra practice, performing 108 heart presses or sun salutations, I break it up into sets and dedicate each one.  It’s fascinating where I can draw energy from when I dedicate the merits of that energy to a specific person, cause, humanity or the earth.  Or simply set an intention for enjoying the activity or your surroundings, your co-participants, your breath, your day, your body, nature, life.  Is there something you’ve been struggling with?  Put that issue out there and see if a response hasn’t formed by the time you’re finished your routine.

6.  Connect.  Grab a buddy or small group and take a lesson in something you’d like to try; belly dancing, acro-yoga, african dance!  Adding a friend may reduce the cost of classes while providing motivation, support and someone to share a laugh.  If you are used to doing an activity on your own, occasionally join a class or group and enjoy meeting new people or simply soak up the energy and support of community.

7.  Find stillness.  Take time at the start of your exercise to be still. Engage in breath, intention and connect to your surroundings and how you are feeling physically and mentally.  Ask yourself what you need from this particular activity.  What is the best way to nourish yourself this day.  This may shift your exercise, directing you towards something more conducive to optimum wellness.  Trust this process and go with it.  Let your body reveal what it needs.  After the activity, spend time in stillness.  No thoughts, don’t review, critique and judge your performance.  Know that it is complete and let it be.  Stillness can be enjoyed in meditation after exercise or while in long-held stretches, allowing total surrender of your body and mind with every exhalation in the stretch.  Breathe, release and continue your day renewed.

8.  Add energy.  Learn and practice yoga, tai chi or qigong.  Milleniums-old techniques were developed precisely for guiding us towards wellness and connection of body, mind and spirit.  Focusing the mind, breath and movement into one synergistic dance, these practices lend themselves to both an individual and community setting.  Providing a daily tool for self assessment and correction.  Even if your activity of choice is completely different, incorporate one of these energy-based disciplines into your daily routine.  Fifteen minutes morning and/or evening is a gift you give yourself of a balanced start and end to each day.

9.  Play.  A game-centered activity like hopscotch or jump rope with the kids sounds fun.  When’s the last time you played tag or leapfrog?  (Wow. I just googled ‘leapfrog’ and got pages of hits on computer games.  For those who don’t remember or never played the physical activity game of leapfrog, here’s how: leapfrog rules.)  Take up a recreational sport in your community.  Tennis, swimming, baseball, basketball, soccer, beach volleyball.  Also a great way to meet people and learn new skills.  Laughter and play are beneficial to our health and effectively engage us in the present.  What did you play as a kid?  Revisit it, just keep in mind, you may not be quite as agile or flexible as you once were… safety first!  Hula hoop!

10.  Give back.  Start or join an event that gives back to the community.  Whether it’s an organized spring trash clean up or a 10k run for charity.  Perhaps a yoga class in a senior’s home or an outdoor games day for underprivileged kids.  Initiate, co-create, join in or volunteer to connect through movement in your community.

Here’s an idea for an activity that encompasses all ten tips;  Outdoor yoga with a large group, intentions and donations going to charity, you and a friend with your bottles of herbal water and yoga mats in hand as you get set to experiment with playful poses accompanied by live guitar and drums.

Namasté


What ways do you use to nourish yourself?

Over three years ago a doctor told me that, given the nature of my spinal injury, I should be shuffling around in pain. I remember thinking, Now, why would I ever want to do that?  He asked me what my secret was.  Many of them are listed above.

I won’t tell you all days are pain-free, however, there is very little shuffling around going on.   Life is good!

Stephanie
atONE Holistic Living

Using Breath to Keep Your Cool in the Heat of Summer

Cooling off, naturally.

Finding ways to keep cool in extreme heat can be challenging, whether that heat is physical or emotional.

When we are overheated often we become agitated, adding heat to the mind as well as the body.  We get frustrated, our breathing becomes shallow and rapid and our level of discomfort increases. Sitali breathing, or cooling breath,  gives us something to focus our attention on and helps to relieve heat not only from the body, but also the mind.  This breath allows us to relax, cool off and find a more comfortable state.

Sitali breath:
Sitting comfortably, extend the tongue out of the mouth and beyond the bottom lip.  Do not strain during any part of the breath.

Roll the sides of the tongue by curling the edges upwards like a taco shape.

With this taco-tongue extended, draw a long, slow inhale into the belly.

Pull the tongue back into the mouth and exhale through the nose, long and slow, drawing the belly back towards the spine to empty.

Extend the taco-tongue and take another slow, complete inhalation.  No straining.

Exhale again through the nose, drawing the tongue back into the mouth.

The air drawn in should feel cool while the air exiting through the nose is the heat leaving the body.

Continue this breathing, allowing the inhalations and exhalations to gradually lengthen as you relax and begin to cool down.  You can begin with 3-4 minutes of this breathing several times a day, whenever you feel the heat is too much.  Closing the eyes will assist with the calming and cooling process.

If you cannot roll up the sides of your tongue:

Make a small o shape with your mouth.

Allow your tongue to float in the middle of your mouth, not touching teeth or gums.

Draw a long slow breath through the o-shaped lips and into the belly.

Press the tip of the tongue against the roof of the mouth and exhale through the nose.

See if you can exhale as long as or slightly longer than you can inhale.  Without strain.

Caution should be used if pregnant or you have low blood pressure.  Do not hold the breath if you are new to this breathing technique.  Discontinue if dizziness occurs.

Allow yourself to relax completely during this breath and enjoy a few moments of stillness afterwards.

A useful breath for pacifying pitta conditions of the body and mind.

Sitali breathing can be done anywhere, however, safest to do while seated.  Used in conditions of heat, including hot flashes in menopause, anger and agitation (which may also accompany menopause ;)

This information is not meant to diagnose or treat any conditions and is provided as information only.