10 simple ways to create more peace, space and contentment in your daily life

As we enter this new year of fresh possibilities sometimes our expectations of ourselves and what we want to achieve or change can be too high or too demanding, and often lead to a sense of failure when we don’t manage to do those things. Rather than setting the bar so high, instead try being kinder to yourself and just make some simple changes that can be easily incorporated into your daily routine and will have a very positive impact on how you feel.

As we enter this new year of fresh possibilities sometimes our expectations of ourselves and what we want to achieve or change can be too high or too demanding, and often lead to a sense of failure when we don’t manage to do those things. Rather than setting the bar so high, instead try being kinder to yourself and just make some simple changes that can be easily incorporated into your daily routine and will have a very positive impact on how you feel.

  1. Each morning on waking take five long, deep, calming breaths and bring your attention to your body. Take a few minutes to move your attention through each part of your body, thanking each part. Be grateful for this body and your health.
  1. Take a moment to be thankful for another day. Remember each new day really is a gift, even if it doesn’t always feel that way.
  1. As you shower or get dressed think of a positive mantra or affirmation for your day. And then keep this with you as you go about your day.  A few examples of positive affirmations are:
  • I know that there is a deep peace within me and I can connect to it at any time.
  • I notice the beauty in all things.
  • I am free of worry and am at peace with who I am. 
  • I appreciate the power of stillness.
  • I am grateful for all that I have.
  1. Rather than rushing your breakfast whilst checking your emails, instead really focus on what you are eating and drinking, the taste and smells of your food, and appreciate this moment to nourish your body and to pause before your day gets going.

  1. Try to change your route to work whenever possible, at least the part that you do on foot. Even walking on the opposite side of the street allows us to see the world around us with fresh eyes and a new appreciation. Look up rather down, be aware of the vastness of the sky above you. Walk mindfully, really feeling the connection of your feet to the ground, and be aware of the world around you rather than just being caught up in your thoughts.

  1. Punctuate your day with a few deep calming breaths and take a moment to refocus your awareness in your body, noticing what sensations and emotions you are feeling right now. You can do this anywhere, at your desk, on the tube, walking outside. Soften the tension in your face and jaw and stay present with the rhythm of the breath for a few moments.
  1. Be kind to yourself and to others. Smile as you go about your day. Notice how this makes you feel, and how small acts of kindness make others respond more positively.
  1. Nourish yourself in some small way each day: a quiet walk in nature, a walk in the park or by the river, a meal eaten slowly and mindfully, buy yourself some flowers, take a long, relaxing bath. Notice how it feels to take care of and nurture yourself.
  1. Take time to relax when you arrive home – just 10 minutes, lying on a bolster, or with the legs up the wall or simply flat on the floor, using an eye pillow to relax the eyes. Practice calming breathing in this pose. Allow yourself 10 minutes just ‘to be’. And notice how refreshed you feel afterwards.

  1. Keep a small journal by your bed. At the end of each day before going to sleep, write down 2 or 3 things that you are grateful for today. It can be anything: a delicious meal you ate, a beautiful sunset you saw, a good book you read, a kind gesture that someone made, your health, the comfortable bed you are in, your friends, your partner. A regular appreciation of the things that went well in our day can really start to bring about a shift in how we see and feel about our life.

Just give these simple things a try and notice the different they will make to your quality of life.

Sarah teaches regular Sunday afternoon workshops focusing on slowing down and finding more inner space and tranquility through the practice of restorative yoga, yin yoga, pranayama, yoga nidra and meditation.

The next one is on Sunday 11th March.

To find out more and to book a place: www.yogacreation.co.uk/workshops.php

She is also available to teach 1-2-1 restorative sessions.

What is chanting and why do it?

Chanting has been around for millennia in some form in most cultures around the globe. Traditionally invocations or prayers in praise of the earth, the spirits or God(s), the words and melodies tend to be shorter and simpler than a song, repeated rather than developed.

I didn’t go looking for chanting. It was included in year-long voice training I did in 2000 and quickly became a steadfast companion that has supported me through the ups and downs of life for almost two decades. Chanting provides me with solace, healing, insight and enjoyment, and it is a real pleasure to share it with others.

Chanting has been around for millennia in some form in most cultures around the globe. Traditionally invocations or prayers in praise of the earth, the spirits or God(s), the words and melodies tend to be shorter and simpler than a song, repeated rather than developed. There are chants for waking and for the close of day, for blessing food, and for helping in times of difficulty.

In the yogic world, chants are called mantra. ‘Mantra’ is a Sanskrit word that can be translated as ‘words of power’ or ‘free the mind’. Their purpose is to shift our focus from our mind thoughts to our heart intelligence, and ultimately to experience union with the divine. They call on the goddesses and gods of the Hindu, Sikh and Buddhist religions to bring blessings of good health and fortune or to help with specific burdens of human existence.

While traditionally part of devotional spiritual practice, the benefits of chanting on mind, body and spirit can be experienced in an everyday, secular context. The most obvious and practical reason for someone living in a bustling 21st century city would be to decrease stress and negativity and increase calm and wellbeing.

Health professionals tell us our nervous systems cannot sustain being constantly switched on, as so many of us are. When we need to relax, instead of further stimulating ourselves with the big or small screen or other popular recreational habits, chanting offers us a nourishing way to recharge.

Just as taking three deep breaths can completely change the way you feel, so too can chanting for a few minutes. As with yoga or any other health-enhancing habit, the more you practise, the broader and deeper the scope of its positive effect.

Kirtan has been gaining popularity here in the UK. It is a Bhakti yoga practice, the devotional branch of yoga that brings health and wholeness to the mind and spirit completing the triad of mind, body and spirit. I’ve heard it said that Kirtan was designed to help people who found sitting meditation too difficult.

Similar to the physical practice of yoga, chanting provides a powerful balancing force to the busyness and stress of modern life. You don’t even need to be a ‘good’ singer because when done in public, you can blend into the crowd or even sing it in your head, and when by yourself – well who cares?! People also chose to chant as a way to interact with others without having to engage directly, and as a form of meditation if silent practice has proved too challenging.  

What can you expect after a session of chanting? At first, you may find your thoughts roaming between your everyday, your worries and trying to get the words of the chant right. Then, as the chant continues, you will probably sink into its rhythm and be open to an entirely different experience. Some describe feeling calm or centred, a sense of tapping into ‘the real you’ or even bliss or euphoria. This can depend on the ‘character’ of the chant. Some people cry and experience a release of tension or pent-up emotion. Chanting seems to provide appropriate nourishment whatever you may be feeling. Like an adaptogen, which improves your body’s ability to cope with stress, studies on chanting describe the positive effects on the human brain, and respiratory, hormonal and endocrine systems.

The experience of chanting in a group can be reassuring and supportive. It can relieve the pressure of holding the tune or remembering the words.We become more than the sum of our individual parts. Sometimes feelings of isolation or separateness come to the fore, giving us the opportunity to put them aside for a little while and trust the intimacy chanting offers.

In addition to pushing ourselves into system overload, internal conflict and conflict in our relationships with others are a major stressors. Chanting is a beautiful and powerful way to shift, if just for a while, from difficult feelings to compassion, understanding and forgiveness. It is as if the chant offers a space to welcome all aspects of ourselves, warts and all.

We can be so hard on ourselves, the subtle or not so subtle critical voices that can create a continuous loop in our minds. By focusing on a chant such as Om Mani Padme Hum for example, one of the great Buddhist mantras, the restlessness can settle and transform into peace and trust. Whether or not you believe in the power said to be contained in the sounds of the ancient language of Sanskrit to shift the vibrational resonance of emotion, the simple fact of feeling better than when you started seems to be proof enough to me!  

My personal approach to chanting is creative and multifaceted. I love the Sanskrit mantras – I feel held by a sense of power and mystery, a confidence from tapping into a powerful ancient tradition used by millions. Singing mantras on my own provides me with inner strength and relief from worries. Singing with others is a precious opportunity to be with people in a way that is so different to everyday life, beautiful and profound.

I also enjoy singing chants from other traditions, and I love creating my own (I’m no purist!). These are like modern mantras: words of power specifically relevant to me, expressing who and how I would like to be. They help me direct my mind down productive paths, change my mood, and lift my spirits. Repeating simple positive phrases in our own language is very powerful, even just saying ‘I love you’ over and over again works wonders. I often share my Gratitude Song which is a beautiful way to count blessings and focus on what we have, rather than what we do not.

This is a general overview of chanting. In future blogs and articles, I will explore the different benefits of chanting in more detail and how I combine it with voice work.

Tatiana leads group events including monthly Songs of Spirit at Yoga Creation and Women’s Mantra and Voice Circles in private venues. She also offers 1:1 sessions in which you can use your voice to explore self-expression, healing and wellbeing and creativity.

The Power of Mudras during Pregnancy Yoga

What is a mudra and how can they be helpful during pregnancy yoga?

Mudra means “seal,” “gesture,” or “mark.” Yoga mudras are symbolic gestures mostly practiced with the hands and fingers. They facilitate the flow of energy in the subtle body and enhance one’s journey within. These gestures help to focus the mind and also connect to particular energy channels in the body to produce a specific effect on the nervous system, the energetic body and the mind.

Each area of the hand has a reflex reaction in a specific part of the brain. A mudra therefore locks and guides energy flow and reflexes to the brain.

Mudras can be very beneficial in helping pregnant women to become calm, centred and more focussed and will often be used in conjunction with a specific focus on the breath. Many mudras help to foster inner strength and confidence.

They can help pregnant women to focus on a specific intent, including opening the heart centre; giving and receiving; removing obstacles; developing a feeling of unconditional love; and cultivating and connecting to sense of deep inner calm.

Once a woman is familiar with a mudra she can practice it anywhere and anytime to bring about a particular energetic effect.

Some examples of mudras that are very useful to practise during pregnancy are:

  1. Ganesha Mudra – the remover of obstacles
    Ganesha Mudra is named after the Hindu deity who removes obstacles. It can be used to relieve stress and tension and lift your spirits.

*  Interlock the fingers of both hands in front of the chest, elbows in line with the hands, shoulders relaxed.

*  As you exhale gently pull the elbows out towards the side, as though you want to pull the hands apart.

*  As you inhale, soften and release the pull.

ganesha-mudra

*  You can repeat this five times, working with the breath, and then swap the interlock of the hands and repeat a further five times.

*  Afterwards release the hands on to the thighs and sit quietly for a few minutes, breathing well, and noticing the effects on this mudra on your mind and emotions.

*  The benefit on this mudra is that it helps pregnant women to focus on the concept of removing obstacles – be they mental or physical.

*  A regular practice of this mudra can help women to feel confident and trusting in their ability to give birth and can help remove anxieties or worries.

2) Lotus Wish Mudra
*  Begin by placing the hands in prayer position in front of the heart.

*  Then join the wrists, inner edges of the palms and little fingers together and the inner edges of the thumbs to form a little lotus bud shape, and lightly touch the tips of the fingers together. Take a moment here to connect to your breath and to your body, and then think of a heartfelt wish for yourself and your baby.

lotus-wish-mudra

*  Slowly open the finger tips slightly apart and as you do so gently blow the wish into the lotus bud. Then seal it there by bringing the finger tips back together, and hold it close to your heart centre for a few more breaths.

*  On an inhalation take the arms up, still with the hands forming the lotus bud, and then on an exhalation open the lotus bud into a flower releasing the wish to the universe, allow the hands to part and then bring the arms down by your sides in a wide circle.

lotus-wish-mudra

Finish by bringing the palms of both hands to rest on the heart centre, in a calm and grateful acceptance of whatever may come.

lotus-wish-mudra

*  This mudra is very helpful in connecting the mother with her baby in a positive way. It is reinforcing optimistic thoughts about the future relationship between the mother and baby, helping with the bonding between them. The final part of bringing the hands to rest on the heart in an acceptance of whatever may come can be useful in preparing a pregnant woman to be accepting of both the joys and possible challenges ahead, both during and after birth.

3)   Opening to a feeling of never-ending and unconditional love mudra
*  Begin with the hands in prayer position in front of the heart centre (Anjali Mudra).

*  Relaxing the shoulders and the jaw, draw the awareness inwards and connect to the breath. As you inhale gently press the palms of the hands together and as you exhale open the arms wide, palms facing upwards and really allow the heart centre to open.

love-mudra

love-mudra

*  Repeat five times moving slowly with the breath, and then rest the hands back on the thighs, with the palms of the hands turned upwards.

love-mudra

*  Allow a feeling of a deep sense of unconditional love to spread from your heart centre through the whole of your body and mind – that deep love between yourself and your baby.

*  This mudra is very helpful in cultivating a deep bond between a mother and her baby in the womb.

4) Giving and Receiving Mudra
*  This mudra has both a physical and emotional/energetic benefit.

On a physical basis it can be very helpful in relieving and preventing discomfort and pain in the wrists which can be quite common during pregnancy.

On an emotional level it helps women to deepen their bond with their baby as they think about all they will be giving to their new baby in terms of care and love, and all that they will receive back in terms of love and joy.

*  Begin with the hands in front of the heart centre with the outer edges of the wrists and the little fingers touching.

*  Inhale and as you exhale rotate through the wrists so that the inner edges of the wrists and the thumbs come together and the hands move away from you. Repeat 5 times and then change the direction of the movement.

5) Adhi Mudra
“I am always calm in the centre of my being.”

*  Sit comfortably and place your thumbs inside your palms and gently make loose fists around thumbs.

adhi-mudra

adhi-mudra

*  Turn the hands downward on your lap.

adhi-mudra

*  Begin to notice your breath, sensing its natural rhythm through your body, and allow yourself to connect to the inner stillness that is always present deep within you.  Repeat for 10 breaths, or longer if required.

adhi-mudra

*  This mudra helps us to feel secure and grounded and also helps to reduce stress and anxiety. It can be a helpful one to do before bedtime if disturbed sleep is an issue, or in the middle of the night if you wake up and can’t get back to sleep.

*  It is also good for lowering blood pressure (N.B. if you have low blood pressure do make sure this mudra feels good in your body, otherwise move on to one of the other mudras.)

These are just some of the mudras that can be helpful during pregnancy. Sarah teaches these and other mudras during her weekly pregnancy yoga classes at Yoga Creation.

© Sarah Burgess 2017

The joy, rewards and occasional challenges of teaching postnatal yoga for mums & babies

Susanne and Sarah share some of their experiences of teaching postnatal yoga for mums and babies, and explain what new mums can expect from these classes.

Susanne Haegele and Sarah Burgess both trained with Birthlight and now both teach pre- and post-natal yoga classes at Yoga Creation. Here they share some of their experiences of teaching postnatal yoga for mums and babies, and explain what new mums can expect from these classes.

We had both enjoyed teaching prenatal yoga for some time before we decided we wanted to be able to follow-up with the new mums “on the other side” of the birth experience and welcome them back to class, with their babies, in order to give them some yogic tools to heal their bodies and cope with the challenges of being a new mother. So we returned to Birthlight, whose approach we had already appreciated in our prenatal yoga training, to learn more about teaching postnatal yoga.

As Sarah explains: “Whilst we did have some new mums and babies present during the training, nothing quite prepared me for the first real class with a roomful of babies and new mums to look after! Luckily they were all women who I knew from my prenatal classes, so that made it somewhat easier, but it was still quite a shock nonetheless! Whilst my prenatal yoga classes are an oasis of calm, the postnatal classes can sometimes be anything but as you are looking after both the mums and the babies. And the babies may only be small, even tiny in some cases, but they all have their own distinct personalities, needs, agendas and requirements, and these need to be taken into consideration along with the mothers’ needs. Our aim is therefore to try and keep mums focused and engaged in the class whilst never forgetting the babies.”

“Yes, teaching postnatal yoga can initially be quite a humbling experience, even for a seasoned teacher”, as Susanne confirms: “I admit that I found it quite daunting when I first started teaching these classes. Now I look forward to them, as each is a little adventure, and I laugh it off when a class ends up being particularly “messy” – and I won’t even mention the cute little girl I was once carrying around, who ended up pooing on my yoga pants. I found it hilarious, but got some weird looks when I shared the story with other teachers.”

As teachers, we come to each class with our “toolbox” of exercises and practices, and we improvise. The yogic concept of detachment is essential here: the teacher must detach from her class plan and her ideas of a perfect sequence and be able to quickly adapt to whatever is happening at that moment.

A postnatal class with babies is a real juggling act of building in as much asana, breathing and relaxation as possible for the mums, whilst also never forgetting the babies, keeping them happy and trying to involve them in the class wherever appropriate. Sometimes one poor baby just can’t settle and may be crying, and so we aim to reassure the mother that it’s all ok and help her find ways to soothe her baby.

So what can new mums expect to gain from these classes?

They will help new mothers to regain strength in their body, to open and release areas of tightness and tension in the back, neck and shoulders, and to find space for relaxation.

We aim to gently tone the abdominal muscles from deep within, allowing them to knit back together, and look to strengthen the pelvic floor muscles in conjunction with the breath: a ‘closing of the body’ after pregnancy and labour. The classes also focus on the re-alignment of the spine and pelvis, and encourage an awareness of posture in all movements, including the care and handling of baby.

An emphasis on the breath throughout the class helps to develop a sense of wellbeing, and we build in time for relaxation so both mothers and babies feel nurtured. We explore postures and practices mums can do with and without their babies so they can easily continue their yoga at home.

As teachers, we both find these classes very rewarding to teach. It is truly wonderful to meet the babies ‘on the outside’ after often having them in class for six months during their mothers’ pregnancies. And one of the real joys is when a baby immediately feels at home at the studio and appears to recognise your voice. Whilst these classes can sometimes be a little more chaotic than your usual yoga class, most mums seem to get a lot out of them and many have told us that the weekly class has been a real sanctuary for them during the early months of motherhood. What a wonderful thing for us to hear as teachers!

 

It is very gratifying to be able to help and support new mums in these early months, when they can often be exhausted, overwhelmed and nervous or confused by the overload of parenting advice being given to them, and to offer them some time and space to reconnect with themselves and their bodies. “When we show mothers how to interact playfully with their little ones, and how to nurture themselves (to “mother the mother”, in Birthlight terms), we are actually promoting core yogic values such as respect of self and others, compassion, contentment, and using breath and asana to calm the mind”, comments Susanne.

One of the other joys of teaching these classes is having the chance to connect with the babies themselves, and to observe them as they grow and develop. “In every class I offer to help out with whichever baby is most in need”, says Sarah, “to give the mother some space to relax or to join in the class more fully. And generally the babies react very positively to this – they love being held and walked around the studio and having a new vantage point of being able to see what everyone else is doing. Helping to calm a crying baby is very satisfying and a little cuddle is always a joy too.”

 Susanne and Sarah both teach pre-and post-natal yoga based on the Birthlight approach, and as well as their weekly studio classes they are available to teach 1-2-1 sessions or small group classes in your home or at Yoga Creation.