What goes unnoticed?

It surely does not look like this out my window today. I have yet to venture out into the snow that landed over night but I will at some point. You see, I find great pleasure in being outside in the fresh, crisp air but also as nature helps me with the practice of noticing the subtle, or smallest things.

Which can be really helpful if you’re someone who lives with pain.

If we understand pain to be a protective system, it makes total sense that pain wants your attention. The most important thing for your brain to focus on ALL DAY LONG long is keeping you safe and alive. Top priority. Your brain is constantly monitoring all the systems in the body, slowing things down, speeding things up, secreting hormones and enzymes, adjusting the nervous system to respond to what is required in any given moment. Telling you when to sleep, to drink, to eat, to move. Providing messages, clues.

Throughout the day you may notice when you are in pain. For some people this may be, or feel like, it’s all day long. 24/7. But I suspect for many there are times when you don’t feel pain. Moments, minutes or days perhaps.

I wonder if you might notice when you don’t experience pain.

I invite you to notice those moments. And get curious. Why, perhaps, are you not experiencing pain just now? This practice of noticing, provides clues.

What makes your day, your life, feel more easeful? Safe, perhaps. Comfortable, pleasurable. Less painful.

Spend some time, noticing that. I’d love to hear how it goes.

If this is something you’re interested in exploring, I offer private 1:1 sessions via Zoom. Click here, for more information or arrange for a free 15-min conversation.

#daytimepractice #daytime #noticing #painsystem #chronicpain #easeful #comfort #pleasure

It is, a practice

These dinner rolls I made to accompany a warming pot of stew on Friday night, were not too bad. Though it wasn’t my first time making them. I recall the first attempt, some 25 years ago. Not. So. Good.

I had to practice a little. Take some time to get a feel for the dough, figure out how to make rolls, the many pieces of the task at hand.

While working with someone 1:1 in a private session, we usually meet every week or two. The reason being is after an assessment, clarifying of goals or focus, whatever we decide to use in terms of practice… is meant to be, well, practiced. For a while. Noticing any effects.

If you’ve been following along with the morning practices over the last week or so, I’m going to pause and allow space for that. You might go back through the various options. There may be some you are already exploring, using. They are not meant to be ‘the thing’ but rather to be used as an exploration. An inquiry as to what you notice, what feels useful. What does not. If you want to go back and review, the posts are noted below:

  • Nov 3 – Here I am, again
  • Nov 4 – Softening
  • Nov 5 – To breathe
  • Nov 6 – Pause, notice
  • Nov 9 – Ease, into morning
  • Nov 10 – Sense making
  • Nov 11 – Warming up

You might benefit from some included here or what feels right for you might be something altogether different. These are a few suggestions.

We’ll pick this up again on Nov 23rd looking at various practices you might choose to do during the day. Then again, we’ll pause for a week before moving on to evening practices starting on Dec 7th.  I hope you’ll stay tuned. Let me know If you have any noticings, feedback or questions along the way.

If this is something you’d like to explore with me privately, I currently offer 1:1 sessions via Zoom. Information can be found here.

Warming up

Warm thoughts

As you lay in bed, you might imagine your first cup of coffee or tea. You might prefer warm water with lemon, fresh ginger, a touch of honey. Perhaps a spicy chai. The ritual of running water, filling the kettle, getting out your favorite cup, warming it first with some hot water. Waiting for it to brew. The smell. The first taste. How it warms your hands, your body as it makes its way, particularly on these cold days.

When you go to actually make it in a few minutes, maybe notice more fully and appreciate this very simple way to begin your day. What pleasure it brings. What you notice in your body. Perhaps a feeling of warmth, or of a softening somewhere.

Maybe before climbing out of bed you imagine something else. Taking a few moments to think about a loved one, warms you. Maybe you imagine sitting by the fire with friends. Perhaps you place hand on heart and offer yourself a few minutes of love, compassion… and that warms you.

Warm waters

What about including warmth in the morning in the way of a hot bath, or shower. Really sensing how it feels. The wakening spray of water landing upon you or warm waters, surrounding you. Maybe you notice the sounds. See the steam rising. Feel the water’s cleansing, soft, fluid properties. This warm and tender waking of your body and your senses.

Warm foods

Perhaps, warm foods. Many people these days are into green smoothies and such. I enjoy a light breakfast of crisp greens, bright ripe tomatoes and a boiled egg in the summer. But as we move into the cooler months it might be useful to bring some warmth to food. Just being cooked makes food easier to digest on these slow, sluggish days. Maybe hot oatmeal, toast, biscuits, whatever you prefer. Waffles with the sweetness of local maple syrup, or baked fruit like plums or apples, spiced up as you like.

Fiery, perhaps

Or perhaps your thoughts on any particular morning lean towards the injustices of the world around you and you feel this fiery, hot, anger welling up inside. And that’s what warms you up, gets you moving forward in your day. Who knows?

I get that it’s not always sunshine and rainbows, hot tea, warm baths, clean water that we are privileged to enjoy.

Yet, finding these small moments of warmth, calm, building some resilience to greet the day and whatever that means for you, might be useful.

Or maybe it’s just in the noticing what fuels you, that counts.

Sense Making

ballpen blank desk journal
Photo by Jessica Lewis on Pexels.com

How do you make sense of your days? Of what’s happening in and around you.

You might be someone who writes in a journal.

Either early morning, or late at night. I’ve recently heard of a thing called Morning Pages which I understand are meant to clear your mind, “provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand.”  Or perhaps, as the creator says, they “could be called mourning pages as they are really a farewell to life as you knew it and an introduction to life as it’s going to be.”

I’m not a journal writer but I do write a lot of notes. I learn best when reading and writing on paper. I (attempt to) figure things out that way. Most often it’s not in the morning when I write. Sometimes, it is in the middle of the night (more on that later). Regardless, it does seem helpful to empty out or (try to) make sense of what is occupying the mind.

Might a sitting or meditation practice, be useful?

I sit for a few minutes each morning, and well, whatever happens, happens. Most often, for about 5 to 10 minutes. I notice my breath, find a place to focus and just sit with that for a bit. I feel into my body. Notice how I might find support in gravity. Allow myself to be comfortable. Some days that may appear to be very still. Other days I shift quite a bit. I subtly move my spine, my legs, whatever.

This short little practice seems to make some sense for me at the moment. Helps me find some ground, stability and space to navigate through the uncertainty of these days.

You may appreciate the practice of prayer.

It might be the way you prefer to begin (and/or end) the day.

Practices and rituals allow us time and space to consider, wonder, be curious. Make sense of things, or perhaps support us in a world that doesn’t always make sense.

When much seems beyond our control it might be helpful to consider, make sense of what we value most. What matters most?

I think this can be useful practice. What’s most important. The world around us will surely change and challenge us constantly, but maybe focusing on the simple things we might value like care, communication, community, and connecting with others might make the most sense, for now. Maybe for you it is being outside. Truth-finding. Helping others. Maybe it’s just this getting up each day… and putting one foot in front of the other no matter what.

What is it, really, that matters to you most? How do you know that?

#morningpractie #mornings #journaling #selfstudy #meditation #prayer #practices #values

Softening

While still in bed you might consider one place to soften in your body.

Notice where you feel some tension or tightness. Stiffness or rigidity. Perhaps you can begin to soften your jaw a little, your eyes, or maybe soften your breath.

It might be useful to imagine or bring to mind a memory you have of a safe, warm, lovely place. I imagine my toes in soft sand, and that they are as soft and supple as when I was a wee toddler.

I turn over and feel the softness of the duvet cover, my pillow.

Maybe I imagine something soft like the these strange little plants (pictured above) that I seem to be obsessed with. Of them blowing softly in the breeze.

Maybe I imagine the soft snow, landing on my face, as I go out for a walk.

Life is hard enough. Might we move towards, bring in, feel in some way, a touch of softness to it.

Even by just imagining it to be so.

#morningpractice #mornings #softening #notice #nourish #touch #stiffness #rigidity #breath #breeze #imagine #yogatherapy #yogatoolsforlife #JRFU #JustRightForYou #startsmall #goslow

Here I am, again

As you wake in the morning, before anything else, can you notice your first thoughts? Before you look at your phone, even open your eyes. Notice what it is, you’re thinking about.

And consider that. How do these initial thoughts begin or influence your day?

Maybe you can catch a glimpse, almost before you’re even fully conscious. Or maybe you won’t notice anything at all and that’s okay too. But you might want to practice this a little.

For some, with a little practice and curiosity you might find a creative spark or some new insight within these early morning thoughts.

Perhaps, to start, you might just notice that… here you are.

“Here I am, again.”

It is morning. I am awake. This is a new day.

Allow yourself a few moments. Some time and space to just be… with whatever, before the rush of the day draws you forward and up.

That might be enough.

You’ve received another day in the world. And that might be something to notice.

#morningpractice #mornings #notice #awake #alive #noticing #thoughts #gratitude #creativity #creativetime #dreamstate #yogatherapy #yogatoolsforlife

What might be needed in this moment?

When looking at this picture, I imagine I may have been holding my breath in the moment. Quite a natural response, if I felt I didn’t have quite the stability and balance required to make it to the other side without falling. Perhaps I did feel able, comfortable, and so my breath flowed easefully at the time. For the most part, whatever occurred was probably not something I noticed or was aware of at the time.

It’s interesting to note how our breath might fluctuate throughout the days based on different needs or experiences.

Last week I suggested rather than bringing awareness to how your breath moves, which is often what we’re asked to pay attention to I suggested we might also focus on when it doesn’t. When you might be holding your breath. I wonder how it went for you? Did you notice anything?

This week, let’s explore this a little more.

Today and tomorrow, why not pay attention to your breath while you’re moving or doing an particular activity. It might be during a time or activity from last week, when you noticed this momentary breath-holding.

Choose something where you are not pressured or rushed for time. Maybe it’s when you’re making your bed in the morning, or perhaps brushing your teeth. Another might be when your moving from sitting in a chair to standing up. Practice, allowing your breath to move freely as best you can, as an integral part of the activity. Notice, if the activity or movement is made easier or more difficult when you breathe freely. Try not to judge it as good or bad. Just be curious.

I’d love your feedback about what you notice.

Then on Wednesday, we’ll explore this in another specific activity in our daily life. You might be surprised. Check back then, or sign up below to regularly receive these blog posts.

I have chronic pain & you want me to do Yoga? Yes, the two can go together. Learn how.

What if you could learn how to move safely?
To live your life again, with more ease.

What if you could learn how to tune into your body’s signals in a way that can best guide you?

Pain is definitely complex and there can be a whole range of contributors to your individual experience of pain. It’s usually not just one thing which is why looking for the ‘thing’ to fix the pain doesn’t usually work. Particularly over the long term.

What if you had a safe place to practice what yoga offers?

  • gentle movement practice
  • breath practices
  • meditation or mindfulness practices
  • awareness practices

What if you had a community of others to be with who face similar concerns, uncertainty and questions, while you explore this?

What if you could learn that you are capable of changing or modulating your pain.

What if you could learn a little more to understand pain, what might be contributors, and what might best help to change your experience of pain?

What if you could learn how to work with your breath to help modulate your pain?

What if you could learn to notice stress and muscle tension which may contribute to your pain?  Often, these lay just under your current level of awareness.

What if you could learn ways that might help you to sleep, as we do know sleep is often a factor in the experience of pain.

What if you could learn more about your nervous system and your brain and how adaptable these are? What part they play and how this means your pain is adaptable as well.

If any of this is of interest, resonates with you or you’re curious to find out more there is still time to register for the next series of Pain Care Yoga Classes. You can find more information here, or feel free to send a question here or by emailing me at info@yogatoolsforlife.com

** Tuesdays and Thursday mornings in Stittsville, starting November 5th.

“Are we there yet?”

squishedSummer has officially begun and soon many will be on their long-anticipated holidays. Most likely, it will involve some travel. And at some point the dreaded ‘are we there yet?’ You might think it to yourself or maybe your little travel companions repeat the phrase. On the hour. Time seems to drag. on. forever.

Why is it we dread the getting to, and coming back from, our trips?

Sure there can be unexpected delays or surprises that inevitably happen. But typically it’s the thought of sitting in our vehicle driving for 4, 8, or 12 hours to our destination. Or being crammed into the airplane for hours on end. Uncomfortable, to be sure. Not only being seated for so long but also waiting to eat on someone else’s schedule or getting to the bathroom when the need arises.

Most of us sit, for hours, all day long. Why then, does it feel different or more noticeable when we’re traveling? In an airplane, it’s not so easy to move around, to shift in our seats, when discomfort arises. In our cars, perhaps it’s a little easier with more room and not so many eyes watching us.

On most any day, we tend to listen to the hunger and thirst signals our body sends us, while other ‘discomforts’ such as simply moving, tend to be ignored. Why do we respond to some and not to others?

Which discomforts do we choose to tolerate? 

Little kids fidget, move, express themselves all the time. Until they’re told not to.

How might it feel …

to move and shift, and stretch and dance as you like, when you like? As you feel the need or desire to do so? At any time. Any place. Before, the discomfort pretty much commands that you do so?

When you are uncomfortable, how do you respond? Do you respond?

Hmmmmmm……

 

What can you do today?

Most of the time I’m not sure where I’m at with my practice.

(I tend to substitute ‘my practice’ at any given time with ‘my life’, to get to the bigger picture).

  • Am I doing enough?
  • What should I be working on?
  • Is there enough time in the day?
  • What comes first?
  • What’s most important?

I used to get, oh, so bogged down in the details. I would be stuck because there were so many areas I needed to work on, I didn’t know where to start.

What I’ve learned over the past 3-4 years in looking at the research, the evidence about movement, manual therapy, yoga, etc. it’s become clear to me it’s not so much what I choose to do

… but that I choose to DO something.

Today I will go for a skate. Hopefully, I will remember to do a few useful stretches / movements before I begin. I know that doing these will be of benefit to me. Particularly in the cold weather and, well, because I’m getting older.

Canal

When I feel the muscles in my back, shoulders, and face tighten from the cold I will try to remember to release some of the tension there. Soften.

I will try to remember that LESS is MORE.

I’ve only been skating once this year, so it probably doesn’t make sense for me to skate the WHOLE canal.

Listen to the whispers that tell me when I’m feeling fatigued.

It is enough.

Sit back down. Unlace my skates. Grab some hot chocolate and call it a day, … well done.

What will you do, today?