contemplative practices Archives

6 ways to quell anxiety

September 8, 2017 by lah 3 Comments

Sometimes it just feels like I am vibrating at too high a pitch, or I wake up at 3am obsessing over this and that. I am talking about garden variety, reactive anxiety like we all have from time to time.

I am also speaking to those with mild anxiety disorders from panic to OCD.

Theory: Anxiety is often the result of chronic stress-induced exhaustion. Here are 6 ways I have experienced to soothe the jangled nerves, turn down the pitch and quell the anxiety. Pressure point self-massage releases energy blocks that can increase feelings of panic and anxiety; breathing deep into the lungs helps by activating the parasympathetic nervous system, and better oxygenating the brain and all systems from digestive to cardiac. Certain herbs are know to relieve anxiety, nourish stripped and stressed nerves and just plain soothe the system. Sometimes its good give it all up by closing the door and taking a bath. And finally: make yourself a late-night golden milk toddy.

Tools & Practices:

1. Pressure Points: Soles & Ears – the DIY approach

Soles: Trace a straight line down from between your 2nd and 3rd toes until you are about 1/3 of the way down the foot. Press this point and knead for at least 2 minutes with deep breathing. Do both soles. (for added benefits and guaranteed better night’s rest massage feet first with warm Tranquility oil or unscented sesame oil.)
Ears: Gently massage your ears with your thumb and forefinger. There is no exact pressure point so simply give yourself a relaxing ear massage. Pull down gently on the lobes, pull out at mid-ear and up at the top, rub the inner surface of the ear. Keep at it for about 2-3 minutes.

My own daughter is now addicted to sole & ear massage before bed. What have I done?

2. Breathing techniques:

1. Sa ta na ma is another simple stress and anxiety release.

1. Brain buzzing Breath always works wonders.

1. Alternate Nostril Breathing.

3. Herbal Approach: Certain herbs in the Ayurvedic pharmacopeia are known to target underlying causes of anxiety. “STRESS EASE” is a formula I know and trust for its purity and efficacy. Its “emperor” herb is Ashwagandha root which is an adaptogen known to boost energy and combat stress. Other key herbs include Shatavari, Brahmi, Amalaki, Guduchi, Gokshura and Arjuna bark.

4. Bathe Like The Queen of Sheba: Sometimes we should just shut out the world — run a hot bath and soak. Ginger and baking soda bath would be my go to for relieving stress and anxiety. Scoop 1/3 cup each of powdered ginger and baking soda to bath and soak.

5. Aromatherapy: Go for one of the classic essential oils that is chemically known to have a directly soothing effect on the central nervous system: Chamomile, Clary Sage, Lavender and Ylang-Ylang.

6. The Turmeric Date-Milk Soother: Drink this nourishing and restorative yummy potion warm at bed-time.

Recipe for Two cups: 1 Tablespoon fresh, minced ginger root {peeled}; 1 teaspoon turmeric powder {or 1 Tb fresh, minced, + peeled}; 1/4 cup water; 1/2 teaspoon each cardamom powder (or crushed pods), cinnamon, & nutmeg; 1 mashed date; 1 whole clove {or 1/4 teaspoon ground}; 2 cups milk (may replace with Sesame or Almond Milk); 1 tsp olive or almond oil (or ghee); honey to taste.

Combine ginger, turmeric, date in water in a small saucepan and bring to a boil. Remove from heat and cover. Allow to steep for 10 minutes while you prepare remaining ingredients. In another small saucepan, bring the milk and remaining spices to a low simmer. Allow to simmer for 10 minutes. Combine the turmeric/ginger mixture with the milk mixture and return to low heat. Simmer for another 5 minutes then strain into 2 mugs. Stir in desired amount of honey and drink warm.

{Note: Pregnant women should avoid turmeric and many herbs. Turmeric can potentially increase bleeding (active ingredient is curcumin), so stop taking it at least two weeks before any surgery.}

And one more thing: Do not ignore the digestive tract which is home to the Enteric Nervous System. New research suggests what Ayurveda has always assumed: a strong link between the health of the gut and general mental health. Mind –body connection at its simplest. Read more.

Just Sit®. Find YOUR practice

December 7, 2016 by lah

Just Sit^® and Find your Center, An Anchor for your calm self.

HOW? Easy. Cultivate a ‘practice’ that you can sustain because it’s not hard, or boring, or demanding. A practice that works for you – not your friends or some expert. It’s you and only you who has to keep doing it! So love your practice!

And by ‘practice’ I do not necessarily mean any conventional ideas about meditation – I mean finds your own ways to find calm, find ways to purify your nervous system and re-invigorate naturally. This is NOT complicated, this should NOT cost alot of money. This should feel EASY and SATISFYING and make you want to keep coming back for more because it doesn’t get dull.

I have created the Just Sit^® methodology precisely to provide a simple framework with variability of both time and content.

REMEMBER: Many practices! One Intention! Gratifying Results.

“Sit now. stress less”

5 easy steps to finding your way into a sustainable meditational practice

Make it a Habit: 7 days in a row to start?
Set up you space – cushion, chair, scent, timer
just sit framework – See SST below
3 minutes or 33. Just Sit
Techniques – just breathe or try some different approaches

Just Sit^® as simple as SST

The Just Sit^® framework is what provides the continuity. Within it you must feel free as a bird to play, try, experiment. Don’t yuck anyone else’s yum over this. Chanting may seem silly to you but may just work a charm for your friend.

Settle – Pick a time and set a timer. Take a seat. Feel grounded.

Sit – Pick a practice: Easy breathing, patterned breathing, chanting. (We will have a variety to choose from)

That’s It – Acknowledge your efforts however long or short. Promise yourself to be back tomorrow.

CLICK HERE TO TRY IT: Here’s a version of the Practice to get you familiar and get you started. Like it? Share it but let me know!

Basics of the Just Sit^® way:

Can You commit to 10 minutes a day? (even 3 will do, or stretch yourself to 18!)

Just Sit for 3 minutes so you can say you did it! Don’t get hung up on time. Just do it.

Can you commit to 28 days in a row? (even 7 will do)

Habits are formed for sure in 28 days but even 7 will show you how many benefits there are so if it is easier for you to get your mind around 7 then go for it. The only way to develop a habit is to commit to it and keep re-committing any way you can. Some days you’ll feel like skipping. Please don’t skip, just do less. WE all have 3 minutes.

Techniques make the sitting easier and we will keep recording them but for now check out

There are any number of techniques and “things to practice” while sitting and those will be available (some are already are from plain deep breathing, alternate nostril, to counting backwards with breath, to So Hum) on this site. These techniques will give you a lot of choices on how to approach each sit.

I am going to say it again: One man’s meat is another’s poison

Try as many techniques as you like within thin JUST SIT^® framework. and see what works!

Remember this adage. It is true for everything from self-help to food and medicine. Only you can know what is best for you.

You will only know what works by trying it. (possibly working with someone like me to guide, teach and keep you inspired to continue).

The benefits are real:

Clarity, better sleep, calmer nervous system and a host of medically proven benefits related to blood pressure and the immune system.

Next Month I will introduce a Just sit 7 day Practice called “Get your Flow on”

I want better digestion

October 5, 2016 by lah

Better Digestion with a few basic practices

One way to improve digestion (and overall well-being) is to focus on the way your very own body reacts to what you put into it. This means you need to develop ways to notice what happens when you eat certain foods; drink red wine versus white or none at all; the way skin reacts to one lotion over another etc.

If you learn to pay attention your very own body tells you everything you need to know.

In this post I ‘ll share a few strategies, ways to look at yourself and notice more. Let’s focus on food since it is most commonly related to digestion. But also, I’ll offer a contemplative practice that will help hone your skills of noticing your own individual rhythms.

First the Food:

In Ayurveda-land we focus a lot on noticing. Noticing what is going on, noticing what works and what doesn’t. Since every reaction is ultimately personal to you it is only you who can really know. learn simple effective ways to think get your digestion running smoothly. Mostly it’s about getting to know yourself, paying attention to yourself, nurturing your self.

Identify Qualities: I have touched on this on other posts: click here to read about Qualities

Ayurvedic Article on Digestion: To get a handle on the hows and whys in Ayurvedic terms read this ‘Joyful Belly’ article:

Find your very own Personal Rhythm:

Of course I have to throw in a word about meditation: Just Sitting is a terrific way to slow down, shut out some external and internal noise and start to pay attention to what your body is telling you. And here is a practice that specifically encourages you to notice and become involved with the rhythm that is unique to you – your own heartbeat is the perfect metronome.

2 Practices to enhance sense of personal rhythm:

Just Sit Breathing Rhythm – click here

Find Your Life Rhythms – Click here

Meditation Breakdown 5: Just Sit

August 3, 2016 by lah

Just Sit and Do It – dare we say “meditate”?

“If you ask why we meditate, I would say it’s so we can become more flexible and tolerant to the present moment.” ~ Pema Chodron

Ah, meditation. It can be so daunting. Keep in mind that you do not need to spend a lot of money, or get stuck in any one practice type. I have been at it for many years and I choose each day what practice to do: Sometimes I just Sit, sometimes I use breath techniques and sometimes I use mantra and sometimes I tune in to One or another of my favorite teachers (Sally Kempton on YogaGlo site for one). It’s all good.

If you want to purify your nervous system, get some really exceptional clarity to carry with you all day AND learn to avoid “crimes against wisdom” then …….

Just Sit!!

But! you say, I do not have time and it is all too perplexing.

The Buddhist saying goes, “Everyone should meditate for at least 10 minutes a day. Those who are too busy, should meditate for an hour.”

My reaction to the idea that there is one “right ” way to meditate is – – Bah! There are as many ways to meditate and get benefits as there are fingerprints. Just breathe, repeat a Mantra (words that anchor), Breathing techniques… there are many paths but one intention and that is to bring some calm to your being, some energy to your heart and brain!

I say: Try a few types and settle on one. For now, here is an easy way to get started. Try for 10 minutes a day and build up if you wish.

Set up Your Practice Space
It doesn’t have to be a special place (though it can be– I have “sit” in my closet with my favorite Buddha, on a pillow I have had for 15 years.) It just has to be a place where you can shut the door and be out of reach for ten minutes.

My kids and husband know that in the morning when the door is closed I am meditating. they never bother me. The dogs always join me. Just the act of setting up this space can create benefit!

Use a Timer
I use my cell phone and an app called “Insight Timer”.

Schedule it and Make it a Habit
Pick a time of day every day when you are most likely to consistently sit. Morning meditation does feel very different from afternoon or evening. So experiment! It’s all good. Once it’s a habit you will not feel good unless you have done it.

How to Sit
Sitting is preferable – spine straight, chin slightly back and angled slightly down. this facilitates opening of the body and mind. If it is difficult to sit then lie down or prop up against a wall if that feels better. No sleeping. No sleeping. this is psychic sleep when the mind remains fully awake and aware but the chatter of thoughts recedes.

Close Your Eyes and Scan the Body
Feel the shift in perception when you close your eyes. Take a “look” around inside your body. Move from your toes up through your body – inside and out. Move up the arms, the lungs, shoulders, collar bones, face, scalp, eyes and relax it all. Notice any tension in the body and let it go on each exhale. Keep the tiny sense of a smile. Studies show it releases tension and creates a sensation of happiness.

Just Breath: Inhale, Exhale through the Nostrils
Feel the air cool as it enters the nostrils on the inhale and slightly warmer on the exhale. Notice the belly rise and fall with each breath and the lungs filling and emptying. Your mind will wander, so when it does, acknowledge those thoughts by labeling them without attachment either with an emotion like confusion, fear, anger, happiness or with an action like work, family, social life. Whatever it is, let it be a distant thing and let it go and return to the breath.

Set an Intention:
What you think you are is what you are. Each time you sit, set some intention about this practice. Maybe as simple as being kinder to yourself. Maybe a short term goal. Maybe something you are hoping to bring into your life, your relationships etc. Whatever it is state it simply and clearly in the affirmative and repeat it 3 times to yourself.

Keep at it for 10 minutes (or more.)
When your 10 minutes (or more) is up:
Keep the eyes closed and just sit for an extra breath or two. Offer up some kind words to yourself. Transitions are important!

Take Stock before you get up
In many ways the most important part of sitting with yourself is acknowledging what it felt like before, during, and after. Repeat the intention you set at the beginning. Be grateful to yourself for taking the time and thankful for having the time to do it. Developing the grateful and thankful habits of mind will change your thinking and will change your life across the board. Gratitude is a habit within a habit.

Do it with love. Do not be scared. Have Fun. Enjoy the play.

PS. here is some really good news: the more you Just Sit, the less likely you are to “commit crimes against wisdom” – (Pragya-Aparadh in Sanskrit). You will have trained yourself not to listen to those little demons trying to tell you that you do not have time, cannot do it, etc. You will know you can!

What the heck are Chakras?

May 18, 2016 by lah

Chakras are energy centers

Energy, life force, prana Chi. We need energy to be flowing smoothly in our bodies to function well, to digest, to feel calm, collected and balanced. This is a pretty abstract concept but if you work with some simple principles and leave your critical, uber-practical mind out of it, you may find this short practice to be a helpful part of your stress-less routine!

Chakra Mantram Practice – Click Here

Chakras are fun to play with as a concept.

Don’t get put off by this sanskrit terminology or the abstract energetic nature of the chakras. Chakras are nothing more than main energy centers said to exist as centers of swirling energy at different points up and down the spine and which correspond to different glands organs and functions of the physical body. It is important to keep these clear and flowing and this is what moving the flow of breath as in this practice does for you.

Chakra (sanskrit cakra – “wheel”) is thought to be an energy point or node in the subtle body.not the physical body, and as such, are the meeting points of the subtle (non-physical) energy channels called nadi. Nadi are believed to be channels that carry the the life force known as ‘prana’. There are seven chakras that are considered to be the most important ones.

The chakras to which this meditation refers are in the center of the body along what is know as Shushumna or central spinal column. When I instruct breathing up or down, it is that central channel to which I refer and the chakra’s are stops along the way as follows.

First: Root Chakra at base of spine. Color red. Sense of smell, fight or flight response, physical strength, stability.. Sound is Lam.

Second: Sacral Chakra below belly button. Orange color. Relating to water element, reproductive function, joy, desire, sexuality, creativity. Sound is Vam.

Third: Solar Plexus Chakra. Yellow color. Power, professional success. Confidence and respect for others. Sound is Ram.

Fourth: Heart Chakra or Spiritual Heart center. Green Color. Relates to air, relationships, Trust and love. Sound is Yam

Fifth: Throat Chakra. Blue Color. Our true voice. Self expression and communication. Sound is Ham.

Sixth: Third Eye Chakra. Indigo Color. Relates to deep inner knowing, wisdom, intuition. connected to the pituitary gland and visualized as in the center of the skull between forehead and back of head, upper palate and top of skull. Sound is Om.

Seventh Chakra: Crown Chakra. Violet color. Unifies energy of all previous six chakras and associated with nervous system, brain, higher forces and divine nature. Sound is Om.