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My go to sequence for insomnia & stress

13/10/2017

By Polly Wilson

Does your mind race with incessant thoughts at 4 in the morning until you start to feel like you are going bat-sh*t crazy? Join the (very frazzled) club! According to sleephealthfoundation.org.au, around 1 in 3 Australians suffer from at least a mild form of insomnia.

For many, this relates to chronic worry, anxiety, or stress. For some, demands of work and busy life makes it feel almost impossible to switch off come evening time. For others, it could be a low level anxiety that is always bubbling away under the surface that the body and mind have forgotten how to relax and let go.

Many of us are in a constant state of fight-or-flight. Our poor adrenals. Ouch.

This has been my personal journey with Yoga. 12 years ago, I didn’t even feel relaxed in Savasana! My first few classes I snuck out before I was forced into stillness (and I know from teaching now I am not alone with this experience) Wow the difference in me now though - Savasana is without a doubt my favourite pose.

You guys, this Yoga thing really works.. I think it might catch on! ;)

The therapeutic sequence below is my go to if I need to wind down before bed and meditation, or if I just can’t get to sleep (I’ll hop out of bed and practice in my PJ’s!). It helps to soothe my nervous system, slow down my breath and thoughts, and brings me back to ‘self’.

Left Nostril Breath
You might be familiar with Nadi Shodana or alternate nostril breathing which is often practiced in a Hatha Yoga class. We naturally alternate breathing dominantly through one nostril and then the other periodically throughout the day. The issue is, when we are constantly on the go in body or mind, we stay right nostril dominant which keeps us in the sympathetic nervous system. So, by only breathing in and out through the left nostril, we help to reactivate the parasympathetic nervous system (the rest and digest response)
Start in Sukhasana or a comfortable seated position of your choice (you can even use the wall to support your back), take a moment to consciously scan your body and relax any parts that feel like you are holding, shoulders, jaw, hips.
- Take your right hand to your nose, close off the right nostril with your thumb and breathe slowly (but not forced) in and out of the left nostril. I like to give the mind an extra layer to focus on by using the mantra So Ham. Hear the sound So on the inhale and Ham on the exhale.
Practice for 5 - 10 minutes, allowing yourself time with eyes closed after the practice by breathing through both nostrils with natural breath.

Seated Bidalasna (Cat/Cow)
Stress and over-thinking can create tension in the upper back and neck. This seated version of cat/cow pose helps to relieve tension along the spine including the neck. The rhythmic motion linking the breath with slow movement can also help to soothe.
-From Sukhasana with each inhale tilt the pelvis forward as the spine arches, with each exhale, rock back onto the tailbone and round the spine as you bring your chin to your chest.
Repeat for ten or so breaths linking the breath with the movement (you may even choose to use the So Ham mantra)

Baddha Konasana
You can either take this pose seated as I am in the photo, or take Supta Buddha Konasana lying on your back or lying over a bolster.
For the seated version:
- Bring the soles of the feet together and take a moment to feel the sit bones and hips weighted on the floor. Either stay upright or hinge forward from the hip crease until you simply feel the first point of resistance.
- This pose can be more restorative by folding over a bolster, and you could also place pillows or even yoga blocks under the knees for extra support.
At least ten breaths. Count your breathe or use the mantra for that extra layer for the mind to focus on. When the mind wanders of just come back to the breath without stressing about it :)

Paschimottanasana
This version is less about lengthening the hamstrings and more about the therapeutic benefits of calming and soothing the nervous system as you turn inwards.
- Hinge from the hip crease as you fold forward with length in the front and back body.
- You can have your legs straight out in front of you, or you may like to bend your knees a little (like I’m doing in the photo) and place a rolled up blanket or pillow for support so you can really allow the inward turning.
At least 10 breaths. Try and avoiding pushing here, this isn’t the time to find your ‘edge’ in the pose.

Viparita Karani
Long known as one of the most beneficial restorative poses to activate our parasympathetic nervous system.
- Slide in towards the wall with one hip and gently swing around so your legs are supported by the wall. If you don’t have a clear wall, you can use a bolster to elevate your hips.
- Allow your arms to rest wherever is comfy on your belly, or beside the body.
Take as long as you like in this pose (you may even drift off here), if the hamstrings start to talk to you, just bend the knees a little. You may like a gentle twist or to hug your knees into your chest before...

Climbing into your bed for Savasana
If your mind still feels a little busy you may like to try either a guided meditation or Yoga Nidra recording on your phone and play it through your headphones. Check out
http://www.yoganidranetwork.org/downloads for free Nidra downloads.

Finally, Be kind to yourself, practice self compassion and acceptance in the moment. Allow. Be.
And if all else fails there’s always netflix? (just kidding!)

Sweetest Dreams,
Polly xx

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5 things you can do to help you meditate.

3/10/2017

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By Ambika

Spring is a perfect time to commence a meditation practice.

I often hear people say they can’t meditate because their mind is so busy. This is precisely why we meditate, to slow down the batty mind and give ourselves a wee bit of peace and quiet.

Easier said than done I know!

Below are a few simple things we can do, to help find the stillness we all deserve. And remember, we never fail at meditation, we only experience.

Start with short regular sessions.

Often it’s the length of time sitting still which can be the frustration. Instead of giving yourself 30 minutes a few times a week, try starting with 5 minutes, 5 times per week. The body and mind thrive on routine (though we beg to differ). This is much more realistic, and you are more likely to commit to the practice. It’s also best to do this in the morning, due to the time of day being a little more calm and less active. You’ll be rising with the sun each morning in no time.

Cut down on the stimulants.

Ouch! Don’t worry, it’s not as bad as it sounds. This includes coffee, alcohol, technology and anything else which may speed up the heart rate or alter our perception. You’ll never hear me say, ’give up’ anything. Instead, I reckon it’s a good idea to practice Brahmacharya (and if you google what it means, I don't mean the celibacy kind). This means, take a look at how much effort and energy you spend per day on stuff for instant gratification, or on stuff you know doesn’t really serve you. Again, I’m not saying, ‘give up’ pleasure, because for many of us this is happiness, but if we come to the realisation that this doesn’t actually bring us sustained joy, we may focus a little more on balance and moderation. Then we’ll have more space in our life for the good stuff.

Choose a space in your home free from clutter.

Cluttered surroundings have been proven to scatter the mind. Try and find a dedicated meditation space which is comfortable and warm, free from junk or dirt and a space where you feel safe.

Practice yoga asanas.

Asana, which is the third limb of yoga in classical yoga, refers to the postures we practice in most yoga classes in the west. When we practice asanas, we open our hips, strengthen our spine and exercise our entire body, internally as well as externally, so we can sit comfortably in meditation. When our body is strong, our mind has less of a chance to attach to discomfort or niggly aches or itches. Of course this also comes from the minds ability to let go … which brings me to my next point :)

Let go of stuff!

We all have stuff we’re holding onto. Hoarding memories, anger and fear does not serve us well at all and certainly doesn’t bring us peace and quiet. Most of us try meditation for the sole reason of de-stressing. In order to de-stress and relax we need to let it all go and surrender. We deserve this ‘me time’. Notice, when you start meditating, where your mind goes straight away. Usually, this stuff which comes up is the stuff to acknowledge, high five, then say, “Ciao ‘stuff which is holding me back from awesomeness’, I don’t need you in my life” BOOM.

Give it a go. Meditation isn’t an easy practice, but it’s a natural practice. We all have it in us and we all have the potential. Whether we are ready to commit is another story. Hopefully these little tips will have you less ‘fearful’ of the journey so you can be levitating in no time!

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Insights and stuff :)

My go to sequence for insomnia & stress

By Polly Wilson

5 things you can do to help you meditate.

By Ambika

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