Returning home not an arduous journey
Being here, right now, warts and all, is our returning home. Experiencing this returning home is through yoga practices like meditation, yoga nidra, restorative yoga and conscious breathing. Find out how this little Titahi Bay yoga studio, and Janie, can help you destress and live a calmer life.
A ‘journey’ is forward facing; has forward momentum that involves going somewhere new. A journey means you start from one place and you move on to somewhere else. A journey infers a linear path where change happens from experiencing something new.
I don’t use the word journey much anymore. The word has always made me cringe slightly. Only certain people have the time and resources to go on journeys (at least that’s what I’ve told myself). It feels like an aspiration - kind of generic - and not one grounded in reality. Let’s all go on a beautiful journey together…mmm.
Over 25 houses, four different careers, many relationships, weight up and down like a yoyo - change is what I did when I was triggered. But at the same time I also had the sense that what I really needed to do is stay put, calm down and face what was already there.
My inspiration for this blog is a wonderful talk and practice: ‘Quantum Breath Meditation’ by Amrit Desai from The Amrit Yoga Institute. I did my yoga nidra teacher training with his wonderful daughter Kamini Desai. Amrit Desai talks about returning home to your self instead of going on a journey.
A journey takes you away from where you are.
And accepting where you are right now is so very important, even if staying is painful or confusing.
In our Advance Your BeCalm series of classes at BeCalmed Studio we talk about being in the present moment as a way to transform tension. How you are now in the present moment is who you will become. The future is made up of little and big present now-moments. So learning to transform tension right now is our jam.
It makes sense to me to deepen what I’ve been guiding by exploring the difference between a journey and a returning home. As always, I teach from my own experience. I’ve been exploring for myself how much of my reactions are to do with the past or a distracted mind.
Practices that lead you to calm make you aware of where tension is in the body and how many layers to that there are. A muscle may not be just a muscle - it may also be a response from the past. The path to transforming tension and therefore behaviour is to find a lovely kind of ease, no matter what is going on.
Accepting all that I have been so I can be all that I am.
Returning home to yourself first means accepting where you are right now, instead of trying something else new. There are millions of reasons not to start: don’t have time, money, responsible for too many things, not strong or well enough. It can also be an uncomfortable way to spend your time! Frustration half way through a restorative yoga shape is not because the shape is dumb or not right. The frustration can be because in restorative and yin yoga we stop long enough for other things to arise . We may recall a felt sense of not feeling safe. For me there’s a deep-seated sense that I don’t deserve to feel ease and free enough to be great. If I fidget or leave the pose early, I miss the opportunity to breathe into that experience and see it for what it is (and was).
Using the approach of observation I can view the experience differently. My breath softens it, lets it move, dissolve, pass on. Things come up to go. Often this kind of transformation happens without me doing a thing, especially after MindRest (Yoga Nidra) meditation. Peace arises from space not tension.
We face ourselves right now with a new found sense of care for ourselves - our gurgling stomach, tight neck, feeling of irritation, the things we tell ourselves, feeling shitty. The experience first arises as something we are familiar with. Then comes the opportunity for change, or at least to just feel good.
First we observe the sensation or energy in the place that calls our attention. Then we focus on our breath. We send breath to our place of attention and create space. We focus on release of the outbreath. Sometimes the experience shifts, morphs, sometimes it doesn’t. Sometimes a new thought will pop in a few days later.
There’s a shift.
If we don’t face ourselves as we are right now we may end up vacuum packing certain life experiences. We might shove them into storage and go on a journey somewhere else. We are this for a reason. But all that hard, stunning and painful stuff we put in storage - the tight muscle, lack of energy - it’s not going to change by locking it up. And who we are now is who we will become. Of course if we have complex PTSD or trauma, we may need more support than restorative yoga. Yoga can be a complimentary therapy in this way.
I’ve recently worked with a senior manager who is experiencing vertigo. She’s worked with doctors on the medical explanations like inner-ear imbalance. But from a yoga perspective it could be that her nervous system is out of balance from living a full life. Most people have some kind of imbalance especially if their new normal is chronic stress. Imbalance is fine as long as we know how to balance it! it’s created a new normal of chronic stress. We are doing a balancing breath together which involves breathing through alternate nostrils. It’s a mechanical experience that balances the two sides of the brain but it’s also about slowing down enough to see what presents itself.
Another teaching from Amrit Desai: “If you are in conflict with our symptoms, you cannot solve them”. I’ll add, “cannot solve them just with a medical approach.”
Another person I support had sudden heart surgery and is now experiencing ongoing and varied complications. It’s like her body just screamed, “That’s enough!” We’re working to hold both - the life-threatening disorder and the experience of being well. If her body and mind are constantly paralysed from danger then her body won’t be able to do what it does best - heal itself.
She is recognising that the life events and personality traits that got her here in the first place are not the ones to transform her experience of life, starting with her health. It’s really, really hard for her to do this work. I’m surprised she can even get out of bed some days. But she’s moving slowly and thoughtfully with care. She’s shifting everything she thought about herself and the world, one shape and breath at a time.
Restorative Yoga is a way to drop down into our bodies and to feel something other than our over-achieving mind.
In yoga we talk a lot about energy. It can be allusive at times. I think it’s just a way to go inward and release the grip our mind can have on us. On another level, energy is the feeling that something is going on inside our body. Heat, tingling, gut feeling, tension, something else. It’s like deep listening. Restorative yoga is the recognition that we are more than our mind and body. We are all the other subtle things going on.
Everything we think, see, feel and do effects our energy. I was talking to someone in the weekend about music festivals. He was going to one over New Year which meant three days of pumping, base music for 24 hours a day. It will be extremely fun but I wonder what happens if you don’t realise the affect that all that stimulus has on your body. And if you don’t realise this effect, then how do you know how to balance it? Pumping music, no down-time, alcohol and drugs all have a combining effect on our body’s internal (how we feel) and external (how we make others feel) energy, largely controlled by the nervous system. It also takes us away from the self that has been reacting and triggering for some time.
An aside… I studied Pacific climate change adaptation as my Master’s degree. I read this beautiful piece of research from a small village in Papua New Guinea. An international charity came into the village to tell people how to eat better (I mean, really). The first thing they did was sweep up all the rotting papaya and leaves that had fallen on the ground because they said this was leaving unhealthy bacteria. But that rotting material was fertiliser for the next crops of papaya. So those next crops were more susceptible to disease. Someone coming in and telling them what to do, dismissing their indigenous knowledge, worked for no- one.
Locals were blamed for the failure of that project. Locals said, “If people don’t know what’s important to us, how can they do what’s best for us”. It’s the same with our bodies. If we don’t know what’s going on inside, how can we know what to aim for on the outside? If only they’d started with what was really going on right in front of them.
Everything we see, think, feel and do has a response or a reaction in our body.
Sun on our skin. Food in our bellies. Being yelled at. Recalling a painful scenario again and again. Our subconscious guiding us to pull out of something because we’ve failed at something similar in the past. Telling ourselves, “I’m so stressed and there’s no way out of it” over and over. Energy is subtle. Our body hears everything we tell it.
Energy that does not create ease in the body builds up and creates blockages and sensitivities. Our cells change. They have to. They are influenced by our diet, our thoughts, exercise, emotions, trauma. If someone slams a door in your face, the door may not touch you, but you’re going to get a fright. Your heart rate will go up and your nervous system will go into fight or flight, releasing cortisol. It has to. Your limbic system’s job is to keep you safe so when it senses something is dangerous it triggers your nervous system and hormones to react. People who are highly empathetic just cannot watch horror movies or go on Roller Coaster rides. It makes us feel like shit.
The same, of course, goes with influences that calm us like calming music or doing a restorative yoga shape - your limbic system thinks all is well and it curates the relaxation response: your heart rate lowers and chemical goodies like serotonin are released in your body. Of course we can’t live in Relaxed Land all the time. Our bodies are designed to swing from stress to relaxation. It’s finding a balance and dealing with trapped tension that’s a key.
Excess stress shows us as excess tension in the body. It’s gotta go somewhere.
So, if your tight neck may not just be because your neck is tight. It may be because of how you hold yourself when you are threatened or stressed, ongoing. And your gut - well, that’s a whole blog on its own. I used to have irritable bowel syndrome which included shocking cramps and vomiting. Now that I’m less stressed and more aligned with who I really am, my irritable bowel is about 80% less.
I continue to face myself and often feel this beautiful sense of care for the pain I feel. But only because of regular meditation or other practices of yoga. It’s quite incredible how I can flip back to negative thought, doom and pain, when I don’t practice regularly.
Beyond stress release is this feeling of meeting yourself where you are, warts and all.
The pain of childhood, loosing someone, feeling oppressed, intergenerational trauma - it can sit in your body like a dormant firecracker. When lit, it explodes in all sorts of ways and wreaks havoc.
The potential for yoga (meditation and breathwork as well as the physical asana movements of yoga) to transform your life is more like a slow returning home than a journey to somewhere else. I’ve been taught that we have everything inside us already, we don’t need to go looking for it somewhere else or wait for it to emerge on its own. And for some, it can happen quite quickly. For others (like me) it took decades. But I always knew I had the potential.
We are already it - already whole. We just have a bit of nurturing housework to do!
I can’t explain how to do it except from my own experience. The more time I rest in stillness and silence and accept what presents itself, the more I am able to resolve my body’s quirks and experiences, the more I’m able to experience something other than anxiety, pain and stress. This includes the feeling of unhappiness even when life looks exceptional. I know when it’s working because I feel this effortless ease - this calmer energy - and I can trust in how I feel and what I do. It always amazing what opportunities arise from this space.
Return home.
Restorative Yoga: Your little wisdom party
Restorative yoga is awesome for people who want some relief from physical or mental tension. It allows the wisdom of your body to reveal itself - it knows how to let the body heal itself.
We are constantly on the move. Sure, sleep is restorative, but if you do not get enough good quality sleep then you may be going about your days in a permanent stressed state. Without intervention, this can lead to chronic stress and living half a life.
Restorative yoga is about moving into supported shapes and allowing our bodies and our minds to radically chill out. This allows the other aspects of ourselves to have a chance to be heard. One of the quietest but most profound voices we usually ignore is our in-built wisdom to know and heal ourselves.
Our body hears what our mind thinks
Our physical body and our mental body are the same thing. One influences the other. They are also fueled by the same fuel - our breath. Change the breath and you’ll change how relaxed you feel and the quality of your thoughts.
My beautiful doggie passed away last year. We knew it was coming and we hoped we will know when the right time to send her to sleep was. One morning she just couldn’t get up. I knew in that split second that today was the day. Five seconds later I got a nose bleed. I hadn’t had one since my 20s. From that day on, I have had absolutely no doubt in the connection between our mind and our body.
There is another aspect of ourselves that is influencing us too: Our wisdom body.
This is where perception, intuition and ‘gut feeling’ lies. Our wisdom body knows what we ignore. It has the knowledge of everything we’ve been and want to be. Our wisdom body knows every pathway, electrical field and organ in our body - and it knows how to heal itself. But only if we relax our bodies and mind. Our wisdom body appears when it has the room to rise and boogie. It’s always dressed and ready but never gets invited to the party!
Restorative yoga allows your wisdom body to surface.
Certain relaxed shapes using supportive cushions, blocks and blankets means your body and mind can turn the music down. Restorative shapes allow your body to return to where it came from before your over-achieving mind grabbed all the fuel in your body. Relax your body to relax your mind.
When you do a supported Restorative Yoga pose you allow your body to release what it is holding and masking. Your overactive mind will get out of the way because you are giving it less and less attention. You use deep breathing to release muscles, nerves and pathways to organs and regulatory systems like digestion, immunity and the nervous system. Your nervous system will switch to rest and digest because your muscles releasing and your conscious breathing tells your brain that all is well. Again, this happens when we are sleeping too. But stress and anxiety greatly effects the quality and amount of sleep we get.
Your body cannot heal when it is stressed. It is biologically impossible.
The mind’s sole job is to keep us safe. For most of us, our mind is a total over-achiever. Our mind plays tricks on us to make sure we avoid pain and lean towards pleasure. It’s very black and white in that way. Wisdom lives in neither pleasure or pain. Wisdom lives in between. Your body’s ability to heal itself is activated when both physical and mental tension is released.
Even if you have major medical or physical conditions you will still get relief from physically and mentally letting go. Your body is not only copying with a new shape or state that has been forced on it, but it is struggling to accept where you are right now. You can find lovely moments of ease in yoga practices. It changes your relationship with pain, discomfort and a general feeling that there must be more to life. That’s because there is!
You’ll have a little wisdom party each time you take a restorative shape.
Every week I hear people say, “I need to relax more”. We all know what we need to do. We are being told by doctors, partners or colleagues. But using the same strategy (the mind) that got you here in the first place, is just bonkers.
Experience Restorative Yoga with me or on You Tube or at another studio. Most yoga studios do their own version. I do a mix of restorative, breath work and the incredible Yoga Nidra which accelerates your wisdom body’s potential to make you feel so much better.
My BeCalm Yourself 5-classes series explores profound rest and relaxation so your body can do it’s thing - restore and heal itself. The difference over five weeks is life changing for some.
The side of relaxation you may not know (yet)
The side of relaxation that you may not know about - being more creative, healthier and more positive. Find out how practices like restorative yoga, yin yoga, breath work and Yoga Nidra can help.
You are probably familiar with how the stress response affects your body: Your nervous system goes into fight or flight and increases your heart rate; your immunity and hormone regulation is largely shut down; you crave more fat and carbs because the mind is telling the body it needs to eat these kinds of foods to survive; and your brain function gets microscopic and cannot cope with more than surviving.
You are also probably familiar with the relaxation response in your body: Your nervous system switches to rest and digest: your heart rate lowers and blood pressure decreases; your immune system is activated to fight off harmful bugs; hormones that are terrible for you in longer-term doses like cortisol are no longer produced; your clever scrummy hormones like melatonin (for sleep) and dopamine (for feelin’ good) increase and flood your body; your weight is balanced and you feel pretty good.
There is a side to relaxation that you may not know (yet). You’ll have an inkling of it because you’ve been there at times. You’ve had an awesome, relaxing holiday and come up with a creative idea for your life. Or you’ve been for a bush walk, listened to a meditation track, or been to a yoga class. How do those things come about and how can you get more of them so that you feel calmer more of the time?
When your body is relaxed your mind chills and you become calmer, creative and more positive.
When your mind receives signals from your physical body that everything is okay, your body relaxes. The uber energy spent on the stress response via the nervous system is no longer needed. This energy can now be redirected to all the other crucial functions in your body. You switch into this state by calming down enough for the brain to enter calmer brain wave states. Think of the luscious time before you drop into sleep - you’ve disconnected from your thoughts and your body is physically relaxed. You are about to enter dreaming. You can reach this state while you are awake through calming practices (more on that later), signaling to your mind that it is no longer needed to just keep you alive. It now has energy and focus to direct the body to heal and other yummy things.
You become calmer. Your mind’s sole job is to keep you safe. It is always looking for signals from the outside world so it knows whether to put you in a stress response or a relaxation response. That’s where most of your energy goes - into fueling your mind and body for this basic function. Many people live in chronic stress - there are no tigers in the room to run from, but your mind thinks there is. They are on the go, go go and feel mentally and emotionally overwhelmed, all of their waking life. Their sleep is effected. Their digestion is poor. If this sounds like you, take a breath, give yourself a hug and please read on.
When you enter a calmer brain wave state from being physically and mentally relaxed, you are more creative. You enter more of a non-doing space. There are more gaps between your thoughts. These gaps give space for your creativity to fire. When you enter deep relaxation, or a meditative state, you mind slows into Theta brainwave states. Kamini Desai mentions in her book Yoga Nidra: The Art of Transformational Sleep (my bible) that artists, inventors and children can often have more Theta brainwave activity, even when they are awake. I’m at my most creative when I’ve just started to relax. It’s a bit annoying sometimes - I always have to have a pen and paper near by!
You become more positive. I don’t mean fake happy, I mean something more ordinary and unwaivering (no matter what life throws at you): A deep, rich doubtless feeling that life is going to be okay and not have so many manic ups and painful downs. In Sharon Salzberg’s book Faith she talks about a concept called Bright Faith. I’ve taken this as accepting where you are right now, but also knowing that the beautiful view in front of you is not only somewhere you are not only heading to, but also that you feel the essence of this beautiful new place from where you are right now. Practicing Bright Faith can only be done when you are in the relaxation response - when your body and mind are calmer. You cannot heal and realise new things for yourself when you are stressed. Your mind does not and will not do it for you. It’s just trying to survive.
How do I know this?
I’m not a flash scientist or medical expert. But I have transformed myself from chronic stress, overwhelm and pre-disease to someone who has a new lease on life. I am into recovery from Long Covid, digestive issues and heart palpitations. I’m healthier, happier and I can’t wait for the rest of my life. A few years ago, I was just trying to survive and I felt like shite every day. I also know about these lesser known effects of the relaxation response because I do practices every day to get me there. I have also ditched my super-stressful career and retrained as a yoga teacher. My little studio, BeCalmed Studio, at the back of my house in native bush, is a restorative haven. Now it’s here for you. I don’t make much money but I live each day being able to share what has worked for me. I’m in love with the practices I teach as are nearly everyone who comes through the studio.
What practices will help you enter this super-relaxation state?
Restorative yoga, yin yoga, breath work, and Mother of all Good Things - Yoga Nidra. Our version of Yoga Nidra is called BeCalmed: Mind Rest. Our method is the I AM Yoga Nidra method, from my teacher, the wonderful Kamini Desai. She has passed on teachings from her father and his lineage of yoga wisdom.
These active relaxation practices are gentle and easy, and switch your body over into the relaxation response, guaranteed. You don’t really do much except relax your body and listen to me! You take shapes and breath that promote tension release. And you listen to a lying-down guided meditation, Yoga Nidra, to have a super release of mental tension. You enter a meditative state that is similar to that space between awake and asleep.
The yoga where you put your foot behind your head works for many people. So does the more restorative sides of yoga. They all end up in similar place though - relaxing the body to relax the mind.
So if you want to feel better and do life better - with a little more calm - don’t use the same strategy that go you here in the first place. Try something different. Get some calm in your life, right now.
How can you practice?
BeCalmed: Mind Rest - Tuesdays 6.30pm - online via Zoom
BeCalmed: Mind Rest - Tuesdays 6.30pm - forest-studio, Titahi Bay, Porirua
First class free - use coupon - becalmed1
Let me know what’s going on with you and we can choose the right class for you. Aroha nui ki a koe.
Or do these free things, right now
Try this restorative yoga pose, Legs up the Wall or listen to my short guided meditation to bring about calm. Or listen regularly to this short breathing track. You can also find me on InsightTimer.
It may not be a cold but a Needed Rest
Restorative yoga and yoga nidra can support recovering from a cold. Even more wonderfully, these lovely practices can sometimes stop the onset of the symptoms of a cold - if you catch it early.
I’m not a doctor or a naturopath or a scientist or anything flash. I’m a recovering Long-Covider and Ex-chronic-stresser who has proven time and time again that what is going on mentally for me, shows up in my body. This showing up can be by way of fatigue, body inflammation pain, heart palpitations, a cold, headaches and tinnitus, grumpiness, or just a feeling of needing to go within.
Our minds are super clever: Their sole job is to keep us safe. They do such a good job that even when there are no tigers in the room to run from, they trick us into thinking there is a tiger in the room. Rehashing the past and neurotically rehearsing the future - sound familiar? Practices like social media scrolling, on the go go go go, unhappy or super stressed at work - these are our modern tigers.
So we have to trick our mind and get down into our bodies, before our minds make us sick.
A practice like restorative yoga does just that by:
Letting your mind do its crazy thing as you bow down under it, to deeply rest. Your mind will get the message to chill out.
Lowering your heart rate and blood pressure
Letting you focus on how you are breathing (your breath is a reflection of how you feel)
Giving you a chance to do nothing
Resting in the present moment where you can experience calm
Switching your nervous system (which controls everything) over to relax and digest.
Because you are not running from tigers while you are in a restorative yoga pose, your body is shifting all its survival energy and focus over to digestion, balancing hormones, immune system and regulating your nervous system.
And restorative yoga has really cool names! Waterfall, face plant, dead bug, twisted root, child’s and my favourite - leg’s up the wall.
Your body cannot heal when you are stressed. Your mind is too busy keeping you safe. It can’t and won’t do both.
Your body needs rest. It can be incredibly hard to just drop everything and go to a restorative yoga class, or watch a video, or even do the pose yourself. But if you want to feel different, you must do something different. You can’t use the same strategy that got you here in the first place.
I know. I’ve run around in circles my entire life, having an awesome time, making an impact. But the biggest impact was on myself - not in a good way.
I’m not a flash expert. But I know what it takes for me to destress, avoid a cold or at least the worst of a cold, and bring a whole bunch of beautiful calm into my life: stopping, dropping into some restful shapes, breathing and being present.
Yoga Nidra is also an excellent way to bring physical and mental tension release to your body and mind. It’s an easy lying down meditation and is especially good if you are anxious, need to change the things you tell yourself, and suspect you may be chronically stressed.
Rest Yin Restorative Yoga classes
Yoga Nidra - online and in forest-studio
Free audio track to bring about some instant calm
Contact me so I can support you to find more calm and ease in your life. Most of the people who come through my studio usually run at the word yoga. They don’t think it’s for them. They just haven’t experienced the restful side of yoga. Yet.
How can putting your legs up the wall be so amazing?
Why does putting your legs up the wall feel sooooo good? This restorative yoga pose can bring profound relief to stress, overwhelm and illhealth.
I used to open a bottle of wine to feel better. We tell ourselves that it relaxes us and makes us feel good. Well, it does on some levels - and it’s quite fun in moderation! But it increases your heart rate; weakens your immune system; and alters your brain to stop you feeling what you need to feel.
When I feel mentally stressed or out of sorts, mostly I put my legs up the wall, or over cushions on the couch. This is a restorative yoga pose - Viparita Karani - which brings about a wonderful feeling of calm, physically and mentally. If you don’t like the way you feel then try putting your legs up the wall. It’s free and always available. Just give it a go.
How does this pose work?
This pose is from the family of yoga inversion poses where your head is below or at roughly the same level as your heart. Your spine is elongated, allowing alignment to happen to release muscular and nerve tension; your chin is usually slightly tucked to send a message to your nervous system to calm down; and it takes some awkward effort to get into the pose so you’re more likely to stay awhile!
Effects of this beautiful, simple practice:
Instant calm by telling the nervous system it’s okay to chill out.
Alignment of the spine and release of spinal nerves.
More oxygen to the brain for more brain goodness.
Release of tension in the legs and feet.
Stimulates the lymphatic system which keeps fluids flowing in the body and also defends the body against infections.
Can help with digestion because your body shifts to rest and digest.
Brings about the relaxation response (lowers heart rate, encourages deep breaths, gives time to rest in a lovely pause).
Signs you may love the effects of restorative yoga pose Legs Up the Wall
You come home from work feeling frazzled, open a bottle of wine and turn the TV on. No pause. No reflection. No relief. Just one full-on state of mental tension to the next.
No matter how much physical exercise you do, you still feel mentally exhausted and uneasy.
You just can’t stay still: It’s boring and you don’t see the point. At least that’s what you tell yourself.
You know you need to lower your blood pressure or improve your immune function, but you don’t have the time or resources to begin an entirely new health approach right now. This pose won’t do everything, but it is a really great first step.
How to get into this pose
Getting there is not glamorous, but it is worth it:
Sit side on to the wall with your left hip against the wall and your knees bent with souls of feet on the floor.
Put your right hand to your right side on the floor and as you tip back to the left, try and get your left buttock slight up the wall.
Swivel your body to come down on your back as your legs go up the wall.
Have your arms above your head on the ground, to the side, or somewhere in between.
Try putting a bolster under the back of your hips if you’d like more elevation, but it’s not necessary.
Breathe slow and deep: Fill the abdomen first, then the chest; then on the outbreath; keep the abdomen extended and release air out from the chest as you breathe out. Lastly, completely empty air from the abdomen as those muscles gently fall to the spine.
Stay for at least 5 minutes. 10-15 is best, but anything creates a shift in how you feel.
When your mind wanders to what’s for dinner or rehashing an argument from the day, come back to your breath. Feel it come into your body. Pause. Feel it go out of your body. Again, and again. Keep it simple.
If you have heart issues or diagnosed hypertension, have major spine and neck issues, or are 3+ months pregnant, please talk to your medical practitioner before doing this pose. It’s okay to do this when you are menstruating but not if you have discomfort or conditions like endometriosis.
I’d love to know how you found this pose. Please contact me if that feels right.