A question - 70% of our brains information about movement comes from our eyes, ears or feet? That’s the information which helps with balance, spacial awareness and posture.
Our feet, the furthest part of our body from the brain, send that 70%, the eyes 10% and ears 20%. Our feet must be strong to support us but they also need to be flexible and buoyant for good health. Tension and tightness in the feet can be indicators of stress and tension held in the lower back, hips, shoulders or poor posture.
Our feet are so far from our brains, it’s no surprise they get very little attention. Spending time to reduce tension in the feet may not only help solve those physical issues, it can be hugely helpful in allowing you to feel more grounded. And you can use this to your benefit. Anytime you are stressed, anxious or nervous, instead of fidgeting, you can bring your attention to how your feet feel on the earth to help channel that nervous energy into the ground. Above are some tips from Foot Works a programme I designed for those who stand for long periods of time in the workplace. No matter who you are, it's worth taking time to work towards having happy healthy feet.
The Body Will Share a Lot When You Listen
No matter what stage of life or life circumstances we find ourselves in, we all have the ability to positively influence our wellbeing. We instinctively know how to care for ourselves but today’s buzzed up, performance led world can distract us from responding to important signals we receive from our body, to alert us that something is not right. This on alert state happens deep in the layers of our nervous system in response to incoming sensory information. Ignoring or overriding these subtle messages can over activate the nervous system and lead to biological imbalance which can negatively affect our health, relationships, and happiness.
We can’t manage things if we are not aware of or ignore them. In my teaching and day to day life I have begun to notice - peoples bodies are longing for permission to simplify, unplug and connect in a more meaningful way.
Back to Simple workshops aim to regain our awareness of what’s happening deep inside and home in on our ability to use those instinctive responses to consciously help the body return it to its natural state.
Each Back to Simple workshops will include
For dates and further details click here
Understanding the Power of Innercise
I thought I’d kick off this first newsletter with a reminder that no matter what stage of life or life circumstances we find ourselves in, we all have the ability to positively influence our wellbeing. The intelligence housed in our body is capable of change not as a passive recipient but as an agent of change. Over the years my studies have encouraged me to teach a style of yoga, mindfulness and movement that aims to help anyone and everyone connect to the power of that inner wisdom. Recently I reflected on how I can again tweak my teaching to allow that transfer from class to practicing at home with confidence - enter Back to Simple. Simple class to home practices to regain that instinct to respond in a way that helps the body return to its natural state. To start you off the practices below target three tension hotspots which can have a wealth of positive effects on balancing body and mind. Namaste
Working at Wellbeing - Self-Care & Instincts
Never underestimate the power of connection to the body in mindful ways
This extract is from a Wellness Workspace article, I hope will be published soon. It links nicely to the theme of this newsletter.
Breathing is one of the few body systems that can be either voluntary - we can alter it consciously and at will - or involuntary - it takes place automatically without thinking about it. This unique relationship between our thinking and our breathing system can play a significant role in developing awareness of what’s happening deep inside. Learning to consciously alter the breath develops the ability to positively influence the effect different states can have on us.
There are many breathing techniques to use to alter breath patterns. My “go to” is one of the simplest - abdominal breathing - the typical breath pattern adopted in the regenerating processes such as, when you are asleep, digesting food or when the body is relaxed or at peace. It is also the most efficient and relaxed way of countering the ‘emergency mode’ breathing of our stress response.
It takes as little as two minutes abdominal breathing to become calm, aware, and present and can be be practiced standing, sitting, lying down, anywhere, anytime. I start by placing my hands on my abdomen to get that sense of the lift and lowering of the abdomen in response to the diaphragm. It’s about tuning in and feeling what is present at this point - awareness building - is the abdomen barely moving, is your breath shallow or fast? Then, breathing in and out through the nose, give yourself a little time to deepen the breath and allow the abdomen to rise as you breathe in and gently lower as you breathe out. It can help to count steadily from 1 to 5 on each inhale and 1 to 5 again each exhale. It’s important to keep the breath flowing comfortably - no forcing the breath or the abdomen to expand or pull back to flatten. Initially it may take longer than two minutes to get the feel of sycronicity of the breath and abdomen. With practice you willfind you tune in, feel what’s present and the positive relaxation response within that two minutes.click here for other Wellness Workspace articles.
BACK TO SIMPLE - FIND BALANCE RETREATS 2020
The long process of looking for suitable venues for my 2020 retreats is underway. Would you believe, top of the list so far is Osea Island, a tidal island in the Blackwater Estuary, it is almost on my doorstep - 22 miles from where I am currently living and a little over an hours drive from the city!
Osea seems a perfect place for a retreat. It's a tidal island so we can only access when tides allow. ThisThis hidden oasis lies nestled within 4½ miles of secluded coastline, you can wander its private beaches and rarely see another soul. The island is also a sanctuary for wildlife with some breath taking scenery. PLUS there is no wifi on Osea so this retreat will give you a very rare opportunity to really UNPLUG and reap the benefits. If you would like to read about my experience of a few days without that technology buzz here's a link to one of my articles at Thrive Global https://thriveglobal.com/stories/lose-the-buzz-and-gain-balance/
Provisional dates are 24th - 27th April. 2020. Spaces will be limited so let me know if you are interested.
Further details will follow as soon as all is confirmed.
I’ve added a link here for you www.oseaisland.co.uk/
In my early years as a yoga teacher I would spend hours sketching out stick figure sequences, themes and variations of poses for my class plans. I would then spend more hours practicing and finely tuning those plans on my own mat before taking them out to my students. Some years on, it became a regular class joke that I never quite stuck to my plan and those poor yoga stick figures on the page hardly ever got the chance to be practiced.
Why had I started to deviate from my written plan and teach something different instead ? It could be conversations I would pick up as everyone was readying themselves before class started, someone struggling with a pose, moments when I noticed a shift in class energy that didn't sit well with me - those were cues to move away from the plan and provide the yoga that was needed for that moment. That change in teaching style was over 10 years ago now and it has been evolving ever since. Although my class content still has a theme it's not based on the usual hip opening or back bending themes but on release, the breath, posture, resilience, core connection, themes that are linked to what I call Innercise. I rarely demonstrate and I have veered any from hands on adjustments. I want my students to experience how the practice feels in their own body and have awareness and confidence in that connection. I believe that won't happen through watching a teacher perform a pose nor from adjustment. It hasn't been easy moving away from directive to embodied teaching but it has been rewarding. There are so many times I see people almost light up when they just "get it", or times when I see someone shift from agitation to ease even if only briefly.
So where does Getting Back to Simple fit in? It's another stage in that teaching style evolution. In this buzzed up, technology- driven, performance led world I have again noticed the cues not just in my classes but in my day to day life - peoples bodies are longing for permission to simplify, unplug and connect in a more meaningful way. So my classes and workshops are getting back to simple, simple breath and mindfulness practices, simple rhythmic movement, no frills poses allowing space to experience what is present, a generous dose of guided relaxation and most importantly - time to experience Innercise.
Inspiration - the process of being mentally stimulated to do or feel something different. Inspiration - the drawing of breath.
It was at a Max Strom workshop over 10 years ago I first heard those two definitions linked together. Prior to the workshop I had noticed I had a really long exhale but struggled to inhale deeply and no matter what I tried in my yoga practice it wouldn't change. The timing of the workshop was just right, although it was teacher training, perhaps I would find something to resolve this unusual breath pattern.
Halfway through the workshop Max talked about emotional and physical issues that can be reflected in the quality of our breath. He explained how people can struggle to inhale fully when in the midst of grief, depression or at a low. Their exhale can be super long as instincts try to let go but there can be little to inspire you and so the struggle to draw a full breath.
It was as if he had tuned right into my inner world and those words were aimed at me. My struggle for inspiration now made sense. I was a person in that process of trying to let go, my husband had passed away nine months beforehand - I hadn’t realised my breath was reflecting my emotional state - grief.
Those words and definitions had such an impact - they the were start of my journey to doing and feeling something different - how I breathe.
10 years on I use movement and breath patterns for emotional and physical well-being to release tension from the inside out. Whether it is releasing tension held in the abdomen as a result of stress, massaging the intercostal muscles to create room to breathe, promoting lymph drainage in the chest or armpit area or simply lying in stillness - it all involves skilfully and in an embodied way tuning into the depths of the breath.
The breath is like an inner ocean. It can be shallow or deep, it ebbs and flows, it’s powerful like waves. For many of us we can spend our lives splashing around on the surface of the breath never taking the opportunity to dive deeper. If you do, you may discover down in those hidden depths of the breath is the door to transformation.
My Brecon Beacons retreat is designed to give your mind and body a spring boost. Each of our yoga for well-being sessions will focus on ways to shift those sluggish systems into gear, rid yourself of the stresses and strains our frantic pace of life can bring, boost energy and restore balance.
On day one the spotlight of focus will be on the core. The first practices will include abdominal breathing and self massage using a soft squidgy ball to release tension held in the abdomen/gut. The abdomen is one of the main areas where we hold stress and tight abdominal tissue can cause many problems such as bloating, digestive and elimination difficulties, inflammation, back pain and it can affect mood.
The gut is home to our enteric nervous system - also referred to as the belly brain. This special nervous system housed in sheaths of tissue in the oesophagus, stomach, small intestine and colon consists of 100 million neurons - more neurons than in the spinal cord! The gut area is also the most abundant site in your body for lymph and is loaded with immune rich cells. Massaging this are encourages lymph flow, boosts the immune system, stimulates the rest and digest parasympathetic nervous system and helps release that tension to ease some of those symptoms stress in this area can cause.
The additional abdominal breathing practice will also a stimulate the parasympathetic nervous system, help the respiratory system work more efficiently and tone the deep core muscles prior to our sessions where we will dive into core stability and strength.
If you have been living with tension in your core this work has to be approached tenderly. That's the beauty of retreats there is plenty of time to explore this way of practicing and listen to your body.
These set of practices really will be our first step on our road to recovering vitality and putting a spring in your step!
This morning was the first morning back teaching classes after a two week break. The theme for this term "same pose - different view.
This theme came from a recent discussion with a friend about experiencing those light bulb moments. Those times on the mat when we suddenly get that moment, the struggle goes and there you are with this feeling of - yes this is it! It can be fleeting but amazing. It's as if these light bulb moments squeeze through a tiny slither, a gap and presto a moment of feeling things differently. To me they come at that point when there is a subtle shift, we are present and experiencing things from the angle of "this moment" and not from the default of it should be this way, I need to try harder or I like/don't like this pose etc.
Why are those light bulb moments so elusive? If we get caught up in doing, making an external shape, we can forget the work isn't about the external, it's about creating those sublte internal shifts from the inside out, same pose - different view. I see poses as if looking into a kaleidoscope at the thousands of reflections/fragments/ angles that create the pattern you are viewing, turn that tube slightly a completely different pattern appears and will change with every turn. Practice this way and the possibility of those light bulb moments are endless. The important thing is to keep repeating this exploration throughout each and every practice. This way we regularly create the opportunity for those gaps, and possibilities to wire in new positive patterns - a new pathway. Neuroplasticity, in action, every time we are on the mat.
So in this morning's practice I used familiar poses with small variations within each pose to explore same pose - different view. There were many light bulb moments, I could tell from the smiles on my students faces, as each spark flickered through the gaps.
Life has a funny way of throwing you off course sometimes but I am a great believer that when it all suddenly comes together - the time is right for that something special to happen.
It has taken me almost 15 months to get everything in place for this retreat to the Brecon Beacons and the fantastic Tall John's House. What better time to go there than when Spring has sprung. This 3 night Find Balance retreat is about leaving winter behind and giving our mind and body a spring boost. The combination of energetic morning yoga and slower mindful evening practices are perfect to shift those sluggish systems into gear and rid yourself of the stresses and strains our frantic pace of life can bring.
Although grand and elegant Tall John's oozes an atmosphere of homely cosiness. All meals are freshly prepared and every effort is made to use locally sourced and locally produced ingredients. A healthy breakfast, wholesome lunches and dinner is included in the retreat price. Plus, I love that cake suddenly appears each afternoon on the main hall table, along with tea or coffee. Plates stacked to the side ready for you to cut a slice and enjoy sitting by the fireside or on a window seat in one of the beautiful reception rooms. The beds are comfortable, the towels fluffy, the staff always on hand to ensure your needs are fully met. I cannot wait to use the newly renovated old barn for our twice daily yoga practices. It is an amazing space, bright and airy for the morning and the lighting can be adjusted to create a tranquil setting for evening.
Outside nature waits for you to explore - bird sanctuaries, walks, hikes, wildlife, rivers & local communities. Stay closer to your weekend home from home and wander round the grounds and walled garden of Tall John's. Have a sauna or find a quiet spot to relax and read. Angela Cox of Health- Healing and Happiness will also be available for you to book a facial, massage or other holistic treatment.
Make time for something special to happen - just for yourself - join me and press the restart button to put a spring in your step.
The benefits of interrupting busyness
Most of us have experienced times when we have felt stressed, lacked energy or focus, decided to take a break, to then come back feeling refreshed and ready to get going again.
The decision to take a break is our natural way to switch off the autopilot mode. The power of that simple action to interrupt your busy day has been well researched. That short period of downtime is enough to recharge your body and reset your brain improving attention, memory, creativity and performance.
Although it may not be feasible to take lots of breaks during your day, it is possible to regularly switch off the autopilot and - Take Notice. Autopilot is a doing, task orientated mode - you’re in your head. Take Notice is an awareness skill to get out of your head, and in to the present moment - being mindful. Evidence of the physical, psychological, and social benefits of mindfulness continues to grow. To quote Jon Kabat-Zinn
“There are few people I know on the planet who couldn't benefit more from a greater dose of awareness.”
Introducing Take Notice into your day could be a game changer. Once you start, you’ll be amazed how this simple action can help you tune in to how your environment and your actions are impacting your mind and body. In 30 seconds to 2 minutes you can get out of your head, in to the present moment and reap the benefits mini mindfulness moments can bring.
Remembering to take notice can be difficult to put into action at first. Persevere, the good news is, this awareness skill strengthens over time with practice. There are many ways and opportunities to Take Notice and reap the benefits of interrupting busyness. Here are a few 30 second - 2 minute suggestions to get you started.
Check -in: If nothing else this is the one to use regularly at any time of the day. Try it after a meeting, disagreement, a long hard day. The check- in helps to tune in to how your environment and actions are impacting you physically, mentally and emotionally.
Here's how: Stop, close your eyes and ask yourself. What is the speed of my mind or thoughts? How does my body feel - tired, is there tension anywhere? Is my breath shallow, rapid, long, smooth? What emotion am I feeling at this moment? That’s it - once you’ve checked in you have the information to either go back to autopilot or try one of the suggestions below to help address anything you have noticed.
Breathe: Wherever you are, at work, dinner, stuck in traffic, whatever the circumstances, take a long deep breath. Deep, relaxing breathing slows the heart rate, lowers blood pressure, turns down the “fight-or-flight” response and turns up the “rest & digest”system. A few deep breaths is also a powerful way to help take the edge off anxious moments and a great way to calm both the body and mind.
Name that emotion: Whatever you are feeling name it, Angry, Nervous, Sad. This simple technique of labelling your feelings can ease emotional pain in a nanosecond. Studies by UCLA revealed that putting feelings into words makes our feelings less intense as it shifts some of our brain activity from the emotional areas to the thinking areas of the brain. Secondly it was found, labelling those feelings in a mindfulness practice has a greater effect.
Listen: Walking the dog, checking your mail or on the train home - just for a minute - stop and listen. Ceasing physical motion, tuning in and allowing your environment to come alive around you can momentarily slow down a whirling mind. Wind, birdsong, city noises, office noise, kids at play. Let the sounds fill your field of your attention and choose to be a spectator for that minute. Then watch how your mind quickly comes back online when you return to motion.
Use your senses: Reconnect all your senses into the physical moment you’re in. Wherever you are, whatever you’re doing, notice:
Make time to build wellness into your daily schedule and create a ripple effect of positivity in your body and mind.
The work hard or fail approach of our intense work culture, full calendars, constant messages, and the blurring of lines between work and family life is adding more to our days and leaving us with less energy. These demands stress the body, change it’s rhythms and encourage unhealthy behaviours such as wrong food choices, neglecting exercise, poor sleep habits. Add the physical stresses created by long periods of inactivity and you have the perfect recipe to threaten and impact physical, mental and emotional wellness.
As the relentless pace of our lives takes it’s toll there is an increasing need to make time to build wellness into our daily schedule. It’s about making a commitment to recognise, take effective action, and make choices to move towards a healthy and fulfilling life - to work at wellness.
The 5 themes below are skills that can help us regain a sense of ownership for our own health. Take Notice - an awareness tool, Release Tension, More Movement, Core Connection & Relax - action tools. The suggestions are examples of practical ways to implement the themes. This might seem really simple stuff but as the saying goes ‘bad habits are like chains that are too light to feel until they are too heavy to carry’
1.Take Notice: We check the condition of our cars more frequently than we check the greatest tool we have to gauge what’s going on inside our body and mind - the breath.
How you breathe directly effects your heart rate, which in turn can influence every major system in your body. For example when upset or anxious our breath becomes shallow and quickens, the body tenses, heart beat increases, oxygen levels lower, the brain senses this and a vicious cycle can begin.
Regularly checking this powerful gauge and choosing to take as little as two minutes to slow and deepen the breath can break that vicious cycle, change mood, improve attention and reduce the affects of stress.
2. Release Tension: Our hectic lifestyles create tension in fascia the network of connective tissue that surrounds and includes your muscles.This tension limits movement, triggers the stress response and many other reactions in the body.
YES yoga, meditation, deep breathing all help release tension. Research has shown massage reduces cortisol by around 30% and increases the feel good hormones serotonin and dopamine.
Self massage, especially Myofascial release using tennis/massage balls or a foam roller its a “no cost “way to target tension and boost your sense of well-being.
3. More Movement: If we exercise 7 days a week for 1 hour a day that equates to 4% of a week, leaving a huge 96% filled with…..inactivity?
This isn't about more exercise, its about keeping mobile and targeting the negative affects of inactivity. Find ways to move more and move in a variety of ways is the slogan to adopt here.
4. Core Connection Stress can create tension in the abdomen and cause poor digestion, constipation, IBS, mood imbalances, and more.
Several minutes focus on abdominal breathing with your hands placed one on top of the other over the abdomen stimulates the vagus nerve, the main communicator of our rest and digest system. It’s the primary medium through which the Enteric Nervous System ( ENS), also known as the second brain regulates mood. It also elicits our tend-and-befriend system, enabling us to reach out and connect with others. This is a critical factor in long-term stress resilience and, research shows, in happiness.
5. Relax:- Make space in your life to relax, rest and play. Push yourself too hard for long enough and you can become less adaptive, self critical, grumpy - an unhappy version of yourself. The worst - burnout.
If you find it easy to relax fab. However, it can be a challenge when your body and mind are in overdrive. Rest and play are great alternatives.
Original article published https://www.thriveglobal.com/stories/35363-5-ways-to-work-at-wellness
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