Tag Archives: Meditation

Body sensing, mala, meditation

Free Course: Body Sensing

If you feel anxious and unsettled, it may be that your mind is someplace else and completely disconnected from the body. Our lives demand our thinking minds to be turned on all the time, processing information, making decisions, scheduling ahead, reading and typing on computers, navigating subways. Our minds are everywhere but here in the presence of our bodies.

Our minds are everywhere but here in the presence of our bodies.

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Meditating at sunset Marina Bay

If you have a lot of nervous energy, you probably have tried sitting meditation, focusing on the breath, and find it difficult to keep up with the exercise. As multi-taskers by default, leaping into concentration meditation on the breath is highly challenging!

FREE Body Sensing Course

3 Deepening Mindfulness Practices

1st: Deep Body Presence

2nd: Whole Body Sensing

3rd: Moving Body Sensing​

Join now for FREE

I have learned one thing from working on meditation with my clients. Beginner meditators should start with the body. One wonderful technique is body sensing, where you turn your mind to the sensations and messages from your body - throbbing, pulsing, dullness, tightness, tension, space, lightness, hollowness, fullness, and so on - without any judgments, making it into a deeply calming exercise.

Ling Acott Quote Beginner meditators should start with the body

Body sensing is a mindful technique which involves scanning the whole body and being attuned to whatever that may arise. You give yourself permission to note anything and everything that may come up for you, resting your awareness on the most palpable sensations, but also tuning into other subtler sensations.

4 KEY BENEFITS TO PRACTICING BODY SENSING


  • Become more attentive to subtle changes in the body and mental states, which may otherwise go unnoticed. Small discomforts may be noted and addressed with proper changes in habits, which can impact on overall health and wellbeing in the long run.
  • Experience a peaceful wholeness as you find your mind-body connection again and feel more embodied.
  • Start to welcome every sensation with calmness, cultivating your relaxation response over stress response.
  • Switch from cognitive processes to sensory processes, creating and strengthening richer neural pathways in the brain.

Get to your big goals using meditation

Bon voyage message in chocolate
All the best…

For the past few months, I have been feeling on top of the world. Life’s great and nothing can get in the way of its greatness! I mentioned that I was leaving and friends and those from my practice circle have been really sweet, sending me all their well wishes. And today, I am sitting here in my sunny room looking out at the Manhattan skyline, thinking, wow, if you want it, you can really get it.

Manhattan skyline
New York – a trip of a lifetime, just a subway ride away.

I have chosen to be here, and I am here, in New York – the mecca for ongoing innovation in yoga. One of the agencies was running a lovely campaign with the tagline: “For most people, it’s the trip of a lifetime. For you, it’s just a ride away.” I do feel privileged to be here, where mindfulness is hot with executives in Wall Street boardrooms and there is so much yoga happening in every street and in every park. I have been spending a lot of my time either practising with my favourite teachers or offering classes, building training curricula, and getting the privilege of being invited to co-lead the Sattva Retreats immersion to Kerala, India in 2016. Drop me a note if you’re interested to join me!

It has not been easy running all these while trying to put together a new life in a new city. But life is boring when it is easy. And how activity energizes and drives you, especially when it is your chosen activity. You set yourself free when you choose to do what you want, rather than what you think you have to want, because you have to be somebody in society, or because there is a mortgage to pay off or because you led yourself to believe that you need a certain level of comfort. These fall away and you know that you can live differently, and that once in a while, you can take a long-distance coach instead of a flight to keep within your new budget; and maybe you figure you need to downsize your possessions and finally get rid of the car, which you barely use, or move out of the full-serviced condominium that has given you a lot of borrowed joy in the past.

Meditation can get you there
Meditation can get you there

We don’t need that much to launch into freedom. Freedom itself is energizing. Just look at all our start-up friends sandboxing, brainstorming, and pitching away to investors in co-working spaces; it seems that at all that is keeping them going is mugs and mugs of coffee. Of course, it is the dream, and the belief in the realisation of it, that drives us all. So many of you who practise or have practised yoga with me also have such amazing stories to share, giving up a corporate job to follow your passion, be it farming, or starting a trendy restaurant, or travel writing, or working with underserved communities, or finally going for that Yoga Teacher Training that you have been eyeing for a while. Sure, many learn after a while that they are not making money from their new endeavours, but they are generating a lot of authentic joy from pursuing that which gives them meaning every day.

Back bend on yoga block
Open up and let possibilities enter your life.

To a large extent, we are the ones holding ourselves back from our own happiness. You know that expansive feeling of joy that wells up when you practise a back bend? When you open up, you let space in; when you stop constraining your options with your preconceived notions of the good life, you let in new possibilities and a tangible connection with the abundance that surrounds you. When you align all your energy and efforts with the ultimate goal of life, you have the foundation for enduring happiness.

In concentration meditation, we practise gazing at a fixed point until everything else just melts away. The same thing happens when you set your gaze on your goal and retain that connection, unbroken, for a long time; everything else just melts away.

I hope you never give up that dream; if you have shelved it for a while, take it off the shelf, dust it and start meditating on it. Quite literally! Write it down and meditate on it every morning and evening. Start with 15 minutes and work it up from there. Notice how it changes the way you go about your week, how it resets what you prioritize in the day.

Be relentless, and when the result manifests itself, I want to hear your story!

May you be happy and free,

@SpiceSadhaka

Kundalini Rising

Is kundalini for you?Tree Pose at Sunset

Yoga philosophy believes that Man’s essential nature is blissful, and that the ultimate goal of practice is to remove ignorance and attachment to our egos, shedding the belief that happiness can be obtained from external sources. To be happy, we simply have to reconnect with the divine, blissful essence which is within each of us.

What is kundalini? A kundalini class aims to push the practitioner beyond deep-held beliefs and pre-conceived boundaries, to tap more latent potential of the self. The sanskrit term, kundalini, refers to a coiled pit deep at the root chakra. Yoga practice can unleash this latent power. One could look at kundalini yoga as similar to life coaching, where the client is guided to go beyond perceived limitations to attain the limitless.

Kundalini practice can be physically and mentally demanding. High repetitions and long-held poses and breath control send the neurons firing away, the body vibrating with subtle energy, opening access to an expansive, transcendental experience. Deep meditation coupled with sound therapy is also another way to awaken the inner energy fields. Through regular practice, one can tame the fluctuations of the mind and enter into greater consciousness of the self, and perhaps catch a glimpse of that internal, imperishable bliss.

— Spice Sadhaka

Image courtesy: arztsamui/FreeDigitalPhotos

Healing from the Root

Yoga for Managing Psychosomatic Disorders

Anger

When people experience symptoms and display signs that cannot be easily linked to any specific disease, the underlying issue can often be psychological or social stress. Acute sadness can lead to loss of appetite and libido, or a socially isolated person can develop chronic pain in multiple parts of the body, develop irritable bowel syndrome and more. Sometimes these symptoms almost become a barrier to healing, as the mind builds on them more and more over time.

To heal the body, we can start from healing the mind. Yoga, through the practice of holding uncomfortable poses, and maintaining full alertness and breath awareness throughout difficult moments, can train the mind to handle anxiety and duress better. Meditative yoga also shows us that there is no need for a fight or flight response all the time, that we do not need to over-dramatize the little mole-hills of our lives. A regular practice of yoga and meditation encourages the production of anxiety-reducing neurotransmitters, and helps dissolve chronic signs and symptoms suffered by patients over time. Increasingly, yoga therapy is ordered as complementary treatment for patients with depression, panic disorders, cancer, diabetes and other conditions, to help the mind to cope better, and the body to heal faster. Yoga Health Foundation has more.

A 15-minute meditation practice is built into our extended YinYang class every Wednesday (7:30 – 8:45pm). Do take advantage of it!

At home, get your daily dose from these lovely guided meditation practice sets.

— Spice Sadhaka