I often like to share poems, passages, and stories by people that resonate with me at the beginning of each class I teach. The message I am trying to convey to, not only myself, but to those I teach is varied;
love, compassion, truth, empowerment and so on. Often, it might correlate with something I am going through or feeling. At other times, I talk with my yogis and the conversation triggers a thought or feeling that I want to expand on. The words become a way to go deeper,
to stop and pause, to listen to ourselves. Recently, I found a book by Virginia Satir entitled, Meditations & Inspirations, which was published in 1985. Her words touched me. Who was this woman? According to an article I found in "Exploring your Mind," she was a social worker, psychotherapist, and writer. Her focus was family therapy. Interestingly, she was born in Neilsville, WI. (I too am a Wisconsinite). Satir's biography shared that she often used meditation and writings in her work. Maybe, that is why I found myself using her work over and over; we both found words as a way to communicate emotions.
During this time of COVID-19 I have tried to show that even though we may be limited there are opportunities. Those opportunities could be social in nature; finding yourself writing letters to a person you have not seen or zooming with your exchange student who lives in Europe. Those opportunities don't always show themselves to you right away; you might need to open your heart and mind to see them. Each day can bring opportunities. I would like to share one of her "inspirations" with you. Ms. Satir has passed on and so I hope that she would be okay with knowing how I am using her work. Imagine, that this passage was by your bed, or posted on your kitchen cupboard and everyday when you arose you read this to yourself and internalized its meaning.
The Unfolding of a New Day
Open a new day
A day which may bring things
you did not expect
Neither negative or positive
The day has not yet unfolded.
Allow yourself to
fully take in what
this day will bring.
Give yourself permission to
take only that which fits.
Feel good about your
ability to sort what fits.
No need to feel bad about leaving
that which does not fit.
You can see that knowledge is
a way of loving
ourselves.
OPPORTUNITIES SEQUENCE: GENTLE
*** Kaki Breath: Kaki means "Crow," crow beak breath. This breathing technique is wonderful for us. It helps us relax the "nervous breath" when feeling stressed. It helps strengthen our respiratory system and cools us down.
- Begin with your natural breaths.
- Imagine that you are a bird and you are making a beak with your mouth. Purse your lips to form an "O". Your tongue is resting on the bottom of your mouth. INHALE through the "O" feeling the coolness of the inhale. Hold the breath for a count of 3. EXHALE out slowly through the nose. CAUTIONARY NOTE: If you have any respiratory issues please do not hold your breath; exhale after inhale.
- Take yourself through 5-10 cooling cycles. Allow yourself to truly feel each inhale and exhale.
- Come back to your natural breath and smile.
Guided Meditations
The following guided meditations and descriptions are being explained and read from,
Meditation: A Practical Guide to Achieving Harmony by John Hudson
Colours Guided Meditation
Some colors are associated with relaxation and can be a helpful way to clear the mind of tension and allow meditation to start. Sit with your eyes close, ad be aware of the color that comes into your mind: it may be any colour of the rainbow. You can help the cooler to build by associating it with your breathing. Establish a comfortable rhythm of breathing and focus on it until your mind is clear. Allow your color to fill your mind's eye, then, as you breathe in, imagine the color filling your body, from the soles of your feet up to the top of your head.
Bring yourself to sit. Remind yourself of your body as you sit; taking in the Six Points of Posture by Pema Chodron.
SIX POINTS OF POSTURE
Seat: The seat should be flat, not tilting to the right or left, or the back or front.
Legs: Legs are crossed comfortably in front of you-or if sitting in a chair, the feet are flat on the floor, the knees a few inches apart.
Torso: From head to seat; is upright, with a strong back and an open front. Chair- best not to lean back. Find yourself slouching-simply sit upright again.
Hands: Hands are open, with palms down, resting on the thighs.
Eyes: The eyes are open, indicating the attitude of remaining awake and relaxed with all that occurs. Eye gaze is slightly downward and directed about four to six feet in front of you.
Mouth: Slightly open so that the jaw is relaxed and air can move easily through both mouth and nose. Tip of the tongue can be placed on the roof of the mouth.
When you come to sit, check your posture. At times we may find ourselves becoming distracted which may affect our posture; bring your attention back to your body. (Chodron)
Physical Guided Meditation
This guided meditation will take you through each part of your body beginning at the top of your head and taking you down into your toes. Listen to my voice; allow your mind to develop the image being focused on. Use your inhale to take your mind and body there and on the exhale release the tension. Sit quietly and comfortably in your "special place."
Enjoy each guided meditation. There are no expectations, no judgements. Let the mind and the body be. As John Hudson states, "Meditation can be a good way of just taking time out, and allowing yourself to tune into and appreciate the moment."
Love to hear from you. Thanks: Debra
Resources:
Hudson, John. Meditation: A Practical Guide to Achieving Harmony, Annes Publishing Limited, 2000.
Satir, Virginia, Meditations & Inspirations. 1985
https://exploringyourmind.com/best-virginia-satir-quotes-reflect/
https://en.wikipedia.org/wiki/Virginia_Satir
No comments:
Post a Comment