lah loves Archives

Stimulate — Dry Brush & Self-Massage

November 8, 2017 by lah Leave a Comment

Welcome to Brush & Massage, Step II of the 5 Daily Practices

II. Stimulate — Dry Brush & Self-Massage 4-10 minutes

STEP 1: Dry Brush Stimulates. 2-5 minutes.

Theory: The name of the game here is to prepare, stimulate, invigorate and detox your largest organ – the skin. Then hydrate it.

The way we typically handle the skin is to soap it clean (read as strip away natural oils and good bacteria both of which can be protective and beneficial), then we slather on some lotion which typically has parabens and other unpronounceables as a preservative. Our skin eats the stuff but does not get truly penetrated.

SO: When you get to the part about massage, understand that the oil, balms and butters you select will penetrate deep into tissue, increase circulation and make you feel more grounded, more connected. As the massage increases circulation, you may enjoy a host of benefits we can all use from deeper sleep to increased immunity via a refreshed and functional lymph system, to some SPF protection. Dry Brush and Self Massage (instruction) & Morning Rituals with Lisa Hedley (a video). For some Western science, read below*

Tool: There are lots of ways to brush the body from mitts and washcloths (great for travel), to a variety of hand-held brushes. This brush is my favorite. The bristles are soft but firm enough to create that lymphatic stimulating action and it has that nifty little handle.

Practice: Brush the skin. Start at the extremities and brush up and in towards the heart. Use circular motions over the joints and long sweeping motions over the long bones. No need to scrape off the skin but do stimulate!

STEP 2: Massage. 2-5 minutes.

Theory: Moisturize & hydrate with the Daily Self Massage. Why not smell great and get soft, glowing skin and soothe the nervous system in the bargain.

Tools: There are lots of oils and lotions and balms and butters to choose from so remember that your largest organ is “eating” whatever you put on it. Keep it pure!

My Favorite for every day is one we developed because it is ultra nourishing, non-staining with a smooth dry finish and a delicious nutty scent. Heavenly Daily Balm . It is said that nut butters carry an SPF factor from 4-10. Just saying.
Traditional Ayurvedic Sesame oil (this is heating so if you have rashes or feel hot hot hot then try coconut or daily balm instead and make sure it is food grade but not oriental or you will smell like a stir fry. Try This Sesame Oil )
Cooling Coconut oil is perfect for warmer weather and hotter climates or if you are in an over-heated state. (see Pitta in glossary).
Scented Intoxicating Oils are a therapeutic targeted choice.
DIY: Add your own essential oils to a carrier oil like almond oil to personalize the massage. Rose, sandalwood are cooling, citrus scents are uplifting, lavender and chamomile for calm.

(Please decant coconut oils and butters and/or use a clean spoon to dish out what you will need for each application to avoid contaminating the whole jar.)

Practice: Massage* the oil/butter into the skin head to toe in the same pattern as you brushed. Use long sweeping strokes up the long bones, always towards the heart. Massage using circular motions around the joints (knees, ankles, elbows, wrists and shoulders.)

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

* The science of massage as I learned it: When the nerve cells are stimulated, physical energy is transformed into energy used by the nervous system and passed from the skin to the spinal cord and brain. It’s called transduction, and no one knows exactly how it takes place. Suffice it to say that the process involves the intricate, split-second operation of a complex system of signals between neurons in the skin and brain.

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”

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!

Get to the Core – 5 Tibetan Rights

June 8, 2016 by lah 1 Comment

5-tibetan-rites Tibetan Rites: A simple, effective series to connect to your core physical self every morning.

The Five Tibetan Rites
Rite #1
Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.
Breathing: inhale and exhale deeply as you do the spins.

Rite #2
Lie flat on the floor, face up. Fully extend your arms along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor, tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always keeping the knees straight. Allow the muscles to relax, and repeat.
Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Rite #3
Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.
Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

Rite #4
Sit down on the floor with your legs straight out in front of you and your feet about 12” apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally, let the muscles relax as you return to your original sitting position. Rest before repeating this rite.
Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

Rite #5
Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted “V”. At the same time, bring the chin forward, Tucking it against the chest.
Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.

Sun Salutations: Great the Day!

April 27, 2016 by lah Leave a Comment

Sun Salutations are a simple connection to all that is and recurs in life.

The sun rises and sets everyday you will live. Connect to the idea of that by practicing a few warm up exercices as a way to feel strong fit and healthy and also as a simple meditation, and an exercise in gratitude: a thankfulness to the sun.

Start each day with a simple wake up call to each joint, muscle and tendon in your body. The sun Salution pictured below is the perfect, complete series.

Initiate each movement with an inhalation and settle into the pose on the exhale. For added meditative quality imagine that the inhale has the sound “so” and the exhale has the sound “hum.”

I never miss a day of morning movement. enjoy!