YOGA NIDRA or "SLEEPING" IN CLASS

Yoga Nidra means "Yoga Sleep".  It is gaining in popularity as a deep meditation practice, a way to emotional healing, a remedy for insomnia, a relief from PTSD symptoms.  Sounds like something we should all do!

I walked into the 4th Wednesday at 10:00 am class knowing I would experience Yoga Nidra -- again.  I've tried it on two previous occasions with different instructors and didn't find it satisfying.  But I trust Elizabeth, the Wednesday morning teacher, and her enthusiasm for this practice made me come back to give it another shot.

I told her I hadn't liked it before because I was uncomfortable and impatient.  She said she'd help with the the comfort issue and that would likely help address the impatience.  So, off I went to unroll my mat, skeptical, but willing.

We started with a regular asana practice before taking time to gather all the props we'd need to make our personal Nidra Nests.  Of prime importance is to be comfortable.  Elizabeth made a beeline to my mat, ready to fulfill her promise to help me be as comfortable as possible.  She is aware of my scoliosis and explained that lying flat isn't really flat for most people and especially those with some physical issues, like mine.  All the spots that are unsupported in that classic savasana (corpse) pose need to be filled in.  She used three blankets, two blocks, two bolsters, and a whole basket-full of soft eye pillows to pad my mat so that my body was cradled in a soft supportive cocoon.  Ahhh....better already.  (I'm sorry to the rest of the class for using all the available props -- I hope you were able to muddle through.)

Then Elizabeth began to lead us in a guided meditation that had us focus on our bodies, breath, mind, emotions, connecting with the greater universe.  I wish I could tell you exactly what she said.  She talked us through every aspect with specific focus, mental images, feeling states, emotional access, divine connection.  I have no idea how long this lasted -- maybe 40 minutes?  I was "out"...  In a good way, I think.

Even though this is Yoga "Sleep" the idea is to hover in that space between awareness and sleeping -- the twilight zone where the magic happens.  We have access to our minds, but also transcend everyday thoughts.  I know it sounds confusing.  I think I might have crossed into real sleep a couple of times, since I'd rouse and realize she'd moved on to a different focus.  It was a bit of a struggle to stay awake and not just start snoring.  (I may have...sorry.)  But I was also aware of being deeply relaxed and time seemed to shift, stop, start again.  I lost track of what Elizabeth was saying several times and felt some pressure to pay attention.  But when she began to "rouse" us it seemed like the time had flown by.

Putting away all my props, I made myself move more slowly than usual.  I recall my meditation teacher years ago recommended taking one-quarter the amount of time to "return to the real world" as we had spent in meditation, so I did that.  Otherwise, I think I'd have been a little spacey to drive and would have a hard time explaining to the police officer my driving deficiency was due to a Yoga Nidra hangover!

Did I like Yoga Nidra this time?  Yes, at least more than my previous experiences.  I think I still struggled a bit with impatience as the guided verbal instructions went on, but I also was very relaxed. I think as with anything, this will take practice.  I'll be back for another session next month!©

Namaste,  donnajurene

MAKING THE FAMILIAR NEW AGAIN

I'm doing a lot of reading about how we can create our own more peaceful and accepting reality by changing our thoughts and that our brains can continue to adapt, adjust, grow, and improve if we challenge them with new thoughts, new experiences, new ideas.

So, when I walked into class today expecting the familiar, I immediately silenced the itty bitty groan of protest I felt when I discovered we'd have a different teacher  -- one who I didn't know at all.  Plus...he was a man!  I've only taken one other yoga class from a male teacher.  There are relatively few of them in the Yoga World -- at least in my yoga world.

He came up and introduced himself to me right away with a friendly smile and made sure we all had the props we would need.  He passed out little wooden disks that said the word "Assist" on one side. If a student is open to the teacher assisting with a pose (laying hands on for adjustment) we were to put the "Assist" side up.  If not, the other side up.  No ambiguity about what is "OK" for the teacher to do.  Good idea, I thought.

I loved how he started out with having us hum an opening "om".  I've said it before -- I love chanting.  I don't even consider the "om" a chant really -- more like a centering sound, and it was just that for me today.  I felt myself come fully present just with that simple resonance.

Steven then led us through asana practice that was both very familiar and totally new.  Every teacher has their own style and we find those who challenge and those with whom we settle into a routine that feels nurturing and familiar.  Whenever I have a class with a new teacher, I'm challenged, even if the poses are familiar, just because the instruction can feel so different.  Steven led us into familiar poses with very precise instructions that made the pose sound like some new pretzel style, but ended up being Side Angle, or Warrior II, or Mountain Pose or whatever, as he described the alignment in detail.  I found myself at first feeling confused, then "getting it", and focusing on more precise alignment that both challenged and enhanced my practice.

While setting up for Savasana, Steven gave us the instruction to put our right hand on the stomach if we'd like him to bring us a blanket; bend the right knee after lying down if we wanted a bolster; cry a little bit if we'd like a back rub; stick out our tongue if we'd like a hot fudge sundae....  OK, I might have made those last two up, but I loved the idea of the non-verbal cues being so clear and easy and something new.  We ended the class with a closing "om" which felt like a fitting tribute to the ancient practice.

It's fun to experience a new teacher sometimes and I am grateful that our studio has some of the very best to learn from!©

Namaste,  donnajurene

Photo Credit: pixabay.com

IF NOTHING ELSE, JUST BREATHE

I just got home from yoga class after a two week "time-out" from practicing.  I tried to Google "How long to get back to normal in yoga?" and got a bunch of hits for coming back after pregnancy.  That definitely wasn't my issue.  I was merely slothful....my most deadly sin.

Granny Nannying often keeps me out of the studio two-three days/week and sometimes other appointments and commitments interfere too, but I'm usually there at least twice/week.  But we just took a 10 day trip, so vacation got in the way on top of everything else.  There was a Yoga class at the resort where we stayed, but I ignored it.  I have not had the most positive experiences with "vacation yoga".  On the other hand, it would have likely helped me stay close-ish to where I was in terms of strength, flexibility, and balance.  Because where I was today was almost back to rank beginner!

I was shocked at how stiff, unbend-y, and off-balance I was.  Things that should have been easy-breezy were a challenge.  My wrists hurt, my shoulders wouldn't move, I tipped off balance just doing a simple rise onto the balls of my feet in Chair pose.  I even wobbled in Warrior I -- both feet solidly on the ground!  And stamina?  Half-way through class I was ready for Savasana!  But I hung in there and was grateful for it being a pretty gentle class with lots of emphasis on Pranayama (yogic breathing), because that calmed the shout-y, judge-y voice in my head that wanted to scold me about my "performance".   And breathing seemed to be the only thing I felt competent and confident about today.  Pretty basic.

So, how long does it take to start to backslide?  For me, I guess two weeks.  I know that getting back to "normal" is just a matter of showing up, being patient, listening to my body, finding my edge, and breathing through it all.  Also laughing.  And resting.  And loving the process.  If you see me grabbing the wall for balance for awhile, come on over and join me!   We'll have a good chuckle.

Happy to be back!!!©
Namaste,  donnajurene

Photo Credit: spreadshirt.com