If you’re feeling stressed or wound up at the end of your day it might be helpful to notice, perhaps try to shift it, BEFORE trying to head off to sleep.
Let me preface this by saying you may not be ready for slow, restful or focusing-in practices. It may be that you feel the need to move in ways that burn off energy. Maybe rocking or swaying from side-to-side, bouncing a little, shaking things out. Perhaps some dancing in the dark… might be what’s needed in the moment.
However, if you’d like to try some ways to calm the nervous system you might practice one of these restful poses. Or maybe do them after the movement mentioned above. Something like legs up the wall, providing support and perhaps release for the back muscles, or tension elsewhere in the body. Or maybe the beginnings of turning inward, so a forward fold on a chair, or over a bolster.
This doesn’t have to take a long time. You may want to stay in one of these poses for 5 to 10 minutes. See what happens.
Notice the length and the quality of your breath. Notice if it shifts at all, while in the pose.
Notice your thoughts. Feelings.
Maybe it’s helpful for you to listen to calming music, be in a place with lowered, soft lighting.
Taking a few minutes may help to make the transition into sleep a little more easeful. Try it. I’d love to know if anything changes at all for you.
I can recall when our son came home to visit after living on his own in Europe for a couple of years and he had acquired a new habit. That being changing from his work clothes to his inside clothes. They were kind of like pajamas, only a bit dressier. It seemed strange at first. I’d not seen him walking around the house dressed like that since, well, a very long time ago. I guess I can relate a little thinking back many years ago and coming home, changing out of my ‘corporate suit’ and into something more comfortable. At least I think I did. Did I, or did I move straight into doing stuff with the kids, tidying up, cooking dinner? This leaving of one job or role and straight into another?
When practicing yoga it is often the transitions where problems occur in terms of difficulty or even injury. I wonder if it’s because we’re already thinking about the next ‘pose’ rather than giving much thought to how we might get there.
I think it’s where we often face our greatest challenges. Transitions. How do we ‘go across’ from one thing to another.
Child to teenager. To cohabitating with a partner, moving into parenthood perhaps. Then it often feels like 20 years zip by and we’re confronted with children leaving, the possibility of retirement. Other big transitions in the mix like illness, career changes, loss of loved ones, jobs, homes, maybe moving.
But back to even just the simplest of these. How might you transition from your work day and whatever that is for you… into the evening? Does your 5 o’clock look like a big energy crash? A wild and untamed household? Too many demands on your time, yet again?
How might you make it supportive in some way? Less overwhelming?
If you’ve spent your day where conversation is required non-stop, maybe you recognize your need for quiet. If you’ve been working alone where there is no conversation, you may be in need of connection. How might you meet those needs? And if you’ve others to consider during these transitions – how might you somehow meet in the middle?
I surely don’t have all the answers.
It might be worthwhile to consider though.
Creating some kind of ritual might be helpful. We have rituals around big life changes, or at least we used to. Weddings, funerals, rites of passage.
What might you do? Perhaps it is about changing your clothes. Or slowing down, having a cup of tea, or some kind of (prepared in advance) snack so you’re not reaching for the cookies or chips, or whatever’s nearest to your fingertips.
How do you move from one thing to the next? This going across? How do you know one thing is ending and a new one is beginning? It makes sense to first bring some awareness that it’s even happening. From there, perhaps making choices that might support it in some way. So, it’s more easeful. Less frantic.
What ideas do you have, do you use? I’d be interested in your strategies.
All of this noticing, listening in to your body, your feelings and thoughts might provide some direction or suggestions in terms of movement for the day.
We were built to move yet it seems through all our modern conveniences we don’t have to do a lot of it these days. Like who can recall even having to get up to physically change the channel on the TV? Seems so long ago.
We’re told, we all know, we’re supposed to exercise for good health. That word, exercise, seems to have a negative connotation to it for many. These days, I tend to think of movement instead of exercise and try to frame it as something I get to do. And even not so much what I do as long as I DO SOMETHING.
Yet, especially for people who live with pain, even thinking about moving can be daunting. Often it seems to be the thing that aggravates or brings on their pain. I often wonder if people say, “Yoga, for pain? You must be kidding.” I get that. Particularly in the way yoga is portrayed throughout the media.
Yet, you might begin to move slowly. Softly, gently. You might even just imagine movement to begin with. Consider finding that felt sense of safety I spoke of here. If you can begin from your place of safety, it might just change things up for you.
Listening in to what you notice in your body can be a helpful guide. Today, you might feel unwell, fatigued or overwhelmed so choose do less in terms of movement. Or in ways that feel really easeful. If you happen to feel energized, or perhaps are feeling some anxiety it might feel good to move a lot! The important part is noticing the difference and and learning to respond in a way that best suits your needs.
In our culture, there is often just this push to do more. Not to rest. Conversely, that people aren’t trying hard enough. I wonder if we might just listen in and (re)learn what might be useful to each individual in any given moment, rather than what is often the expectations and judgements placed upon them.
What might serve you best in this moment? On this day?
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.
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.
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.
Hard to imagine what it felt like so long ago… sitting through a long-haul flight, train ride or long drive to go visit far off friends, in far off places. I’m sure so many, miss it a lot. Yet at the same time the trip itself may have been uncomfortable. Feeling constrained. Unbearable at times. You might get a sense of a similar feeling sitting through endless zoom meetings, or just cooped-up wherever you find yourself most of the day.
You might feel stiff. Sore. Boxed in. If you’re a little older like me, it may take more time or effort to get moving easefully after a long bout of inactivity.
The same might be said when waking from sleep in the morning. Unless you happen to be a big mover while you sleep, I wonder if you’re rather stationary for the most part? If so, what might be a nourishing way to move your body before getting out of bed?
How might you make the transition from laying in bed to being upright in gravity, a little more easeful?
Come along for this short movement practice. Some of which you may like, some of which you may not. But it might inspire you to move just a little… making the transition from stillness to mobility, ready to begin the day.
I DON’T DO ALL THESE THINGS.
Yet, as a minimum, I do a few movements with my feet. They are where I tend to hold tension so I like to give them some time, space and gentle movement before I step into the day. It seems to be a good thing.
What might you notice, what might feel Just Right, For You?
Can you bring your attention to your breath? What do you notice?
Immediately following these two questions, your breath is likely to change somewhat. Just bringing your attention to it, is enough to alter it a little.
Walk into most yoga classes and there are often very specific instructions given as to how to breathe. I’ve done this as well when teaching. I still do from time to time, so I’m not saying to never do so. Yet, we might consider when and why it might be useful and appropriate.
Might we begin by just noticing it?
Leave it be.
Allow your breath to respond… rather than consider it is another thing to be fixed. Or regulated, standardized, conformed to. Imposed upon. Being asked to disregard your own natural need or rhythm, during a given experience or situation.
If you’d like to follow along, here’s a 4-min recording you might use to explore your breath early one morning. Or maybe another time during the day. There’s no right or wrong here. Rather, an opportunity to tune in to what might be a place of noticing what we feel, what ‘state of being’ we’re in, what we are experiencing. (Click the link below. You may be directed to another link, or not, depending on where/how you’re viewing it.)
With consistent practice of this checking in with your breath, your body, you might find a pattern. Maybe a baseline of some kind. This might be easier in the morning before you’ve moved or thought too much about the day ahead. But it may be at another time that works well for you.
What does your breath feel like? And then later in the day, notice when it changes. And it surely will from time to time.
Be curious. Check it out. See what you notice. I’d love to hear how it goes for you.
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.
Maybe like me, you feel like the last little while has been really hard. This coming back to further restrictions, schools opening up again, the looming winter ahead (where I live) and just the overall increased stress and uncertainty about a whole lot of things, that are likely different for each of us.
I haven’t had much energy for anything other than basic day-to-day stuff and getting outside, which is now a ‘must do’ in my day. Not much else in terms of creating content, writing, connecting with many people outside my teeny tiny circle.
Perhaps this morning it is the cold air, light snow falling and heavy winds that blew in last night that are providing a push to get moving again. Rather than feeling quiet and contained, I feel a little more prepared to reach out, like these trees. Partially uncovered and extending.
Back in the spring I ran my first online program called Just Right, For You. Part of it was bringing awareness to the many things we do in a day. What nourishes us. What depletes us. What might be needed at any given time, on any particular day and responding to that in some way. Looking at the patterns and habits we have formed over a lifetime and noticing if they serve us well, or maybe changing them up a little might be useful.
What I’d like to do this month, each day, is offer some of the tools and practices explored in the program to consider. Try them out. See if they ring true for you, or not. Definitely not to do ‘all the things’ but rather just a few. Start small. Go slow.
What feels right for me, might not at all feel what’s Just Right, For You.
Which is often why providing someone ‘a simple fix‘ for overall wellbeing, pain, sleep issues, maybe just navigating this wild, world of ours doesn’t seem to work. I have found in working with people, and for myself personally, that what might be right and true is very individual. Personal. My life is probably nothing like your life. What’s that new covid-related saying? “We are in the same storm, but not in the same boat.”
So, follow along if you’re interested. I’ll be posting on Instagram, Facebook and Twitter using the hashtag #JRFU, #JustRightForYou, #dailypractice, #startsmall, #goslow. My hope is these practices will be of benefit to you in some way and that we can remain connected. We’ll begin tomorrow.
