Yoga

1.2 Yoga is the gentle restraint of the whirlings of the mind. – Patanjali

Asanas Sutras Sutra Affirmations Chants Meditation

I frequently use yoga to facilitate therapy during my sessions.

Yoga postures (asana) and breathing techniques (pranayama) have been known to help people feel better, more connected, and more relaxed. I have a certification in LifeForce Yoga, a type of yoga that is designed specifically for anxiety and depression.

Yoga asana and pranayama affect the way we feel by changing waves and chemicals in the brain: the postures and breathing exercises increase alpha waves (relaxation) and theta waves (pleasant dreams and emotions), and endorphin (pleasure and pain relief) and serotonin (feelings of happiness and well-being) levels. Research has also shown that yoga decreases cortisol (a stress hormone).

Yoga helps in other ways as well. It helps us understand the mind-body connection and then begin to utilize it (by relaxing my body I can relax my mind). We develop self esteem by accomplishing body postures that we believe are totally impossible. Yoga helps us recognize that we are not our bodies, thoughts, or emotions – that we observe these things but are not defined by them. We can watch our feelings without judgment, without believing that we ARE our feelings. We are bigger than our feelings, we can manage them. We learn to take control of our minds and can therefore control our reactions, our anger, and our interactions with others. We are bigger than our thoughts and can change them. We are bigger than our bodies and can listen to their signals and take better care of them.

We learn an acceptance of self – that we are exactly where we are supposed to be at this moment, no judgment about it.

Sutra Affirmations

For a pdf version of this, click here.

Meditation

Try this short Metta Meditation:

Find a calm, peaceful place, or if none is available, smile and imagine that you are in a calm, peaceful place.

Close your eyes (of course, until you know the steps, you will need to open your eyes from time to time!)
Take a deep breath and then sigh it out... releasing all your cares and frustrations.

Sit straight up, imagining that there is a thread from Heaven pulling at the crown of your head.

Place your hands on your knees facing up, facing down, however is comfortable to you. If you are in a chair, make sure that both of your feet are flat on the floor.

Should distracting thoughts or images arise, respectfully thank them for arriving and see them out. They are clouds floating across the sky of your mind. Thank you and farewell.

Begin to breathe deeply through your nose, feeling your belly and chest expand as you realize that you are breathing in life-giving air (Prana), peace (Shanti), and lovingkindness (Metta). Feel your belly and chest move inward as you send that peace and Metta back into the world. Count your breaths as you visualize this exchange. 10, 9, 8, 7, 6.

Continue to breathe in this manner. What color is the Metta? Where is it going in your body? Where can you feel the charge-filled energy of Prana and Metta mixing and healing? 5, 4, 3, 2, 1.

Keep breathing deeply, feeling your body move with your breath, visualizing the energy coming into you and returning into the world, seeing its color and true nature, feeling the healing in every cell of your being.

Begin to either think or chant the Metta prayer:
May I be happy
May I be peaceful
May I be free from all negativity
May I be aware of the light of my true nature

Repeat it as you wish.

Then start to send it out to the world:
May all beings be happy
May all beings be peaceful
May all beings be free from negativity
May all beings awaken to the light of their true nature

Repeat it as you wish.

Begin to focus on your breath again and visualize the Metta. 1, 2, 3, 4, 5.

Tip your chin to your chest. Draw up the corners of your mouth into a smile, lift your face, and open your eyes.

If you have longer, feel free to expand your practice. Before you send out the Metta to the world, send it to a loved one, a close friend, a group of precious beings, a difficult person, an institution, a beloved pet, the president, whomever you wish! Then send the Metta out to the world, and end in the same way. Enjoy!

Chants

The Gayatri Mantra:

Om Bhur Bhuvah Svaha

Tat Savitur Varenyam

Bhargo Devasya Dhimahi

Dhiyo Yo Nah Prachodayat

In English:
We honor the earth, the air, the heavens,
the sun’s supreme splendor. Of these we contemplate.
This awakens our mind/intellect.

Om Siva Mantra:

Om Namah Sivaya gurave

Saccidananda murtaye

nisprapancaya santaya

niralambaya tejase

In English:

We honor the divine, the great teacher,

Whose form is truth, consciousness, and bliss,

Who is without deceit, is tranquil,

Is independent and illuminating.

Please feel free to contact me for an appointment

1100 N Beech St. Building #7 Office #7, Normal IL 61761 metta@mettacounseling.com 309.287.9722

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