Forgiveness Meditation
“Spiritual evolution isn’t just about us but its also how we relate to others” - Eddie stern
“Spiritual evolution isn’t just about us but its also how we relate to others”
Sit in a comfortable position either sitting up or lying down.
If sitting up you have the option to grab a pillow to sit on to elevate the hips. You also can sit next to a wall so you can lean on it for support.
Focus on your breathe. Feel the movement in your lungs and belly.
5 Counts in… 5 Counts out…repeat breathe 10x
then continue the meditation.
If at any point you feel resistance, honor the feeling and discontinue this meditation.
Ease your headache tension with 2 simple poses
Do you suffer from headaches? Learn to relax and relieve your pain using these 2 simple techniques.
These poses are not about feeling any deep sensations or stretches. The props are used to support the body to release tension and restore the nervous system.
What you will need:
2 yoga blocks or hardcover books (yoga blocks can be purchased here)
Eye pillow or a light weight towel/scarf
Comfy clothes
Optional:
Blanket(s)
Timer
Choose a quiet warm place to practice
Supported Head Forward Fold.
Stay in Pose for 2-3 Minutes
Stack the blocks around 12 inches from your feet. If you tend to be tighter in your low back and backs of legs, change the height of the blocks. Place your feet hip width apart or wider if back of legs are tight. Notice the fold is from the hips. Press down through feet, lengthen up and slowly fold forward. Place your hairline on block. Head should feel supported not weighted.
Take one of the arm positions. Preferably the most relaxing. You may close the eyes.
Supported Reclined Upper Body
Stay in pose for 5-10 minutes
Place one block horizontally on its lowest height. About 6-10 inches away, place the second block horizontally on its middle height. Recline onto the blocks and adjust the lowest height block directly underneath the shoulder blades, place the head on the second block and let the arms open to a T between the 2 blocks. Remember there should be gap between the blocks. Cover the eyes and relax.
You may want to place a blanket over the blocks if they are to hard for you to relax on. A blanket can also be rolled and placed under the knees.
Now all that’s left is to relax.
Namaste
Adaptive Yoga Classes for Any Body
3B Adaptive yoga classes are modified so participants with limited movement capabilities can practice yoga. Read about our method and tools for a typical class.
We believe any body can and should practice yoga regardless of movement limitations.
Our 3b Adaptive Yoga class is geared toward participants who are unable to get up and down from the floor easily. We use chairs, a yoga wall with straps and bars and multiple blocks and bolsters. This class is geared towards participants with Parkinson’s, Multiple Sclerosis, acute injuries, chronic injuries that limit movement capabilities, paralysis, fibromyalgia and debilitating autoimmune conditions. Caregivers are encouraged to participate.
A typical class starts with controlled breath exercises, moves into joint-freeing movements, light strength training, gentle stretching and ends with resting. No special equipment is required however, comfortable clothing is suggested.
The practice of yoga has been shown to increase lung capacity, help with joint mobility, improve balance, improve steadiness of gait and has also been shown to fight depression.
Our Adaptive Yoga class is offered:
Tuesday 11-12
Thursday 8-9am
Investment:
$25 for 4 classes
$50 for 8 classes
*Included for membership holders
"Yoga is one of the most beneficial complementary therapies for Parkinson’s disease, helping to increase flexibility; improve posture; loosen tight, painful muscles; build (or rebuild) confidence; and, through these benefits, enhance quality of life." - Yoga International
Practice this meditation exercise to become mindful of your daily journey. We often think that the end destination equals no more work, but our labor will continue.
Be More Present
One of my teachers always refers to the quote ↓
"Before enlightenment, Chop wood, carry water. After enlightenment, Chop wood, carry water."
We tend to get caught up in the destination or the end point, thinking the work ends once we arrive. But once we arrive the work that got us there doesn't stop, it keeps going. We will need to keep doing the work that got us there to keep moving forward.
Tom Barrett explains
It got me thinking about my practice.
Knowing my work in this practice is never done or complete. It won't matter how many hours of "training" I receive, how many years of practice, it will never end. To be completely present will help this work be easier day after day, year after year, decade after decade. In the end, the destination isn’t what matters but it’s the process of becoming more present in your life so you can enjoy the journey.
Meditation exercise to help you...
For 2 minute morning afternoon and night find time for a breathing Exercise. Start by sitting in a comfortable position with a nice long spine. A supportive chair works or you can sit on the ground and allow the wall to support your back. Close the eyes and start to feel the breath come in and out of the body. Explore the subtle movements in the rib cage. Gently close the mouth and start to bring the breath in and out of the nose. Allow the breath be audible. Now allow your focus to be on the sound the breath. Remain here for two minutes focusing on the subtle movements in the rib cage and the sound of the breath.
-Nicole
Others find the ability to be present easier in different settings. Find where you feel the most comfortable and most at peace. You may find this to be in nature. You may find this to be in a local cafe. Taking the time to relax or live more mindfully could also mean that you are focused on the now instead of living in the past or future.
HOW TO BE MORE PRESENT?
Two minutes a day of regular practice: Two minutes a day of stretching and body relaxation will change your life. Start small and increase time as you become more adept with your needs.
Mindfulness bells or weights: Stimuli that target other parts of the body can be helpful when trying to become more present in the world and things of the now.
Reflect or Journal: Identifying the good and bad will help you learn more about yourself in different situations, allowing you to grow more as a person!
Notice your surroundings: Use the 5, 4, 3, 2, 1 method; identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
Spend time with those who make you feel happy and fulfilled: Find those who love and appreciate you at your highs and lows.
Breathing exercises: Find a process that works best for you. Not everything works the same for everybody, try out different breathing techniques.
Focus on one thing at a time: do not multitask. Give yourself time to process situations and events.
Practicing mindfulness meditation: Taking time in your day for yourself to meditate and become grounded is OKAY!
Do yoga! Yoga helps you be more present by focusing on your breathing.
Awake
Awareness of self requires questioning your belief systems and the labels you’ve placed on yourself. Read about how to remain focused on the present moment.
Question your belief system, the labels you put on yourself, the categories we hang on to for dear life, for tomorrow that can all be gone.
Be aware of the habitual thought patterns that you get stuck in.
Try to understand and feel the body in this moment. Can you bring focus from the tips of your toes to every hair on our head? Is there a part of your body that you cannot feel? If not, why?
Hold on to the action that keeps you focused. Search for the highest form of reality. Don’t get lost in the past. Our perception of what really happened is colored by fear of the future, for that is not reality.
Question everything.
Expecting things to play out the same way causes an imbalance.
Breathe awareness is medicine for the brain, movement is medicine for the body. Don’t live your life asleep and unaware of the now.
Awake!
Feel your body, your emotions, explore your thoughts."
-Nicole