Cultivating the opposite attitude ~ Pratipaksha Bhavana

The other day I came across a quote that said, "Instead of worrying about the worst case scenario, what if you dreamed up the best case scenario?"
My first thought was OH yes, Pratipaksha bhavana!

Pratipaksha bhavana is a yogic practice outlined in the Yoga Sutras in which yogis discontinue negative ways of thinking through the discipline of “cultivating the opposite.” From Sanskrit, pratipaksha means “opposite” and bhavana means “cultivation.”

I just BEAM when I see parallels between modern well-being culture and ancient yogic teachings. It is my humble opinion that the practice of Yoga offers something with more depth and richness. 

The practice of Pratipaksha Bhavana is a fundamental piece of my approach to yoga in relationship with our mental health.
For a long time I thought of cultivating the opposite thought in a very surface level way. When we are in an anxious, fearful or depressed loop simply think an opposite, more positive thought. However, it is much more nuanced than this.

What Pratipaksha truly asks of us is that we first dive into the limiting belief or thought. It asks that we fully allow these "shadow parts" to be felt and seen. We explore the images, the body sensations, and the true fears of that thought or belief - fully & completely. 

Yes, this might be scary. This is where the physical and breath centered practice of yoga can smooths the edges allowing for us to go to these parts of our psyche with grace and shall I say, bravery.

Once the limiting thought is fully explored, it is then we allow the mind to move across the continuum and dream up a completely new scenario. Even if it feels far fetched and unbelievable. It is a practice that we get better at over time. 

The final piece of Pratipaksha Bhavana is to then discover the neutral, or middle path. What is in the middle of the worry and the big dream? How does that feel in our body? From here we can begin to make real changes in the way our mind works, thus reducing our suffering.
 

Our minds are plastic and pliable and can be stretched just the way our bodies can.

I hope that this blog has invited you to contemplate this ancient practice in a very doable way. It is my wish that these emails help you right where you are, right now. No need to roll out a mat! You just need your thoughts and maybe even a journal and pen if that is your jam!

Fortify your inner world to cope with your Outer. A post on the importance of honoring the little "griefs" of our lives.

You may have noticed...

Grief work is my passion. I do not experience Grief as always sad or always dark. It is my passion because when we engage in the task of grief, it is life-giving. 

When we can endure the emotions, memories, and sensations that arrive in grief, we can become more engaged in life.

It is my passion because I have seen first hand and have experienced it myself, that when we can go to the darkness of our grief, we become refreshed and renewed and primed for what is truly meant for us.

From there we can then experience Joy and Presence in a way that may not have been available before.

I am not just talking about the tremendous pain of loosing someone we love. I am also talking about the many ways we might miss the opportunity to grieve in daily life:
The completion of a T.V show, a new job (even if it is welcomed!), a friend moving away, etc.

I can give a personal example.

Right now, I am in my third trimester and preparing to welcome a new baby into our lives. This is of course a very exciting and special time that I am so blessed to be able to experience...

When a sense of melancholy arrives, I am able to explore and feel this sadness without the guilt or the need to bypass and only be in the Joy of this experience. 

I have been able to recognize the grief that comes with growing, birthing, and raising another beautiful being. 

I know how that sounds...

So hear me out...

I have become aware of the anticipatory grief that comes with no longer having most of time and attention focused on my first baby.
I have become aware of the grief that comes with my body changing again, with loosing mobility and yoga practices I love, the grief that comes with new medical needs and integrating them into my daily life.
I have become aware of the grief that comes with how ripped open my heart will become again with the Love of another being.

In my experience, this incredibly beautiful and terrifying kind of attachment is life changing and personality altering. 

So much of me will shed again to welcome this new life. There is so much grief and beauty in that. I am sure there is something in your life that contains this duality.

Here is the thing, whether or not I chose to acknowledge the mini griefs that I am carrying, they will be there.
So by allowing myself to feel, cry, talk, journal about them - they begin to move through me and their grasp loosens.
I feel lighter and more free. I feel ready to engage in this season of my life even more by bringing to light what needed to be seen and felt. 

To engage in the task of grieving we need to feel safe. I hope you can give yourself grace and compassion if feeling your grief is a task you are not yet up for. It can be scary and sometimes we need help. A practice that gives stability and security to our inner world is key.

It is my life's work to guide this process in others. It is my biggest privilege to witness others naturally come to a place where they access their feelings for the capital G grief in their life and all the little griefs. It is such a blessing to then witness them make space for what is true and real for them.

Francis Weller says it well:

"For us to tolerate the rigors of engaging the images, emotions, memories, and dreams that arise in times of grief, we need to fortif your inner ground. This is done through developing a practice that we sustain over time. Any form will do - writing, drawing, meditation, prayer, yoga, dance, or something else."

Grief is act of devotion, rooted in love and compassion.

I am sending you big love and compassion as you navigate your big and small griefs - 

Amy

Connecting to the Vibration of Love & Trust

Have you ever found yourself attached to the opinions of others, our relationships, our success or failures, as ways of defining who we are and how worthy we are of love and connection? 

We as humans crave connection. It is only natural. When we loose touch with our connection to Spirit/God/Divine/our own Higher Power or however it relates to you - we begin to look outside of ourselves.

My reason for this blog today is that I recently found myself  having high expectations of the relationships in my life. We should expect to be treated a certain way, yes, but at one point we have to ask ourselves, Am I seeking something outside of myself that can be found within? And, how can I reconnect to that inner resource?

My go-to is the practice of Yoga, meditation, and breath-work. However, we can connect to our innate wholeness in a myriad of ways. We can do the Yoga, anywhere. All we need is our person and our senses. 

Each of us has a unique way that we can become in touch with Joy, true Joy. Not the elated highs, but rather a smooth sense of peace. 
Some of you beautiful souls find it in nature, gardening, painting, writing, being with animals, etc etc. 
It does not matter what we do, it is how we do it. With our whole Self, connecting to our inner essence. When we do that we live in the vibration of Love. The true language of Love breeds trust. When we are living in this state of being we can release the expectations of what is outside of ourselves to feel whole. 

Have you recognized yourselves in these states of being? One of attachment to that outside of ourselves, and One of living in a state of Love or Trust? We can ebb and flow between these states many times even through-out the day. What can you do today that speaks to your heart and helps you re-connect to yourself?

What to expect in a One-on-One Yoga Therapy session

It has been on my mind for some time to create a blog post that might help inform those who are intrigued and curious about Yoga Therapy. It has brought me great fulfillment to work with so many individuals over the last several years. Thank you for teaching me how to hold space for you, as you are.

What is Yoga Therapy?

As defined by the International Association of Yoga Therapists (IAYT),

“Yoga therapy is the professional application of the principles and practices of yoga to promote health and well-being within a therapeutic relationship that includes personalized assessment, goal setting, lifestyle management, and yoga practices for individuals or small groups.”

There is a widespread view in the west that one must be fit, flexible, feminine, etc etc, in order to practice Yoga. This can not be further from the truth. Yoga can be practiced by anyone at any time. As long as you are breathing, you can practice Yoga. One of the biggest benefits of seeking a Yoga Therapist is that the work is done in a 1-1 setting. Therefore, the practice is molded to suit you and your current needs.

A Yoga Therapist is not a licensed medical professional. However they have received over 1000 hours of education and a large part of that education includes understanding anatomy and psyche. Your Yoga Therapist can work alongside your medical team to support your overall wellbeing.

Who should see a Yoga Therapist?

Anyone! No, but really. There is no Yoga experience necessary at all to begin Yoga Therapy sessions. In fact, it may be preferred for someone who would not be comfortable or well-suited for a Yoga group class. Some avid Yoga practitioners may seek a Yoga Therapist for a more customized practice to meet their goals. On the other hand, a complete beginner may seek a Yoga Therapist to support physical, mental, or spiritual needs. Yoga can be done in the studio, in your home, online, in a clinic, or even in a hospital bed.

What are the benefits for Yoga Therapy?

The benefits far outreach what I can put on paper! Yoga Therapy can support muscular imbalances, chronic pain, cancer treatments, grief, trauma-recovery, anxiety & depression, daily aches and pains, stress, and more. Yoga is a holistic approach that addresses the whole being. Your Yoga Therapist might even have lifestyle tips and recommendations depending on their scope of practice and education. Yoga is especially beneficial for soothing the nervous system, which all other systems of the body can benefit from.

Read here about how Yoga can help change the brain when coping with chronic pain.

What can I expect in my Yoga Therapy session?

Before your first session, your Yoga Therapist will send you an intake form. See mine here. The questions asked cover the “5 layers of our being”. The physical, energetic, mind, higher wisdom, and spirit. Your Yoga Therapist would like to get an idea of where you are at at each aspect of being so they can pinpoint a starting point for your sessions. What is most important though, is your own personal goals for seeking a Yoga Therapist. That is what your sessions will be focused on. You can always shift these goals at any time.

The initial session is 90 minutes long. In those 90 minutes, we review your intake, answer any questions you might have and clarify your goals. At times a structural assessment can occur (depending on your goals), a breathing assessment, and joint mobility assessment. A relaxation portion is included in every session.

If you are meeting in person, you might be going to your Yoga Therapists office, a yoga studio, or another space the therapist may be renting and working in. If you are meeting online, you would create a space in your home that is big enough for your mat and a few other props. You might want to check that you have enough space by gently swinging your arms and legs in each direction to make sure furniture is not in the way, if possible.

Thereafter, each session is 60 minutes. You can expect a combination of the following:

• a verbal check-in & deep listening. This helps your Yoga Therapist cater the practice to meet you where you are at on that particular day

• movement: yoga postures and/or flowing movements. Often the practice is more gentle, however it can be rigorous at times. Again, this depends on your goals for yoga

• meditation: guided, silent, mudras (hand gestures), muscle relaxation, and more

• pranayama: breathing practices. Your Yoga Therapist will choose breathing practices that align with your energy and physicality

• home yoga therapy plan: this is a realistic plan for you to do on your own time at home or office. Your Yoga Therapist will co-create this plan with you. It typically is a combination of the above. Over time you may adjust or add to your plan.

What should I do before and after a session?

Because movement is involved, try to not eat a big meal 1-2 hours before your session. If you are online, set up your space with your mat and any props or comfort items you have. Some clients like to bring tea and a candle. Wear comfortable clothing that allows for you to move in all directions comfortably. Afterwards, try to keep in mind what you might have learned during the session and bring it into your day. If you have homework sent by your Yoga Therapist, seek a time that realistically works for you in your day to practice. Often the home practice will be 20 minutes or under. You will get more out of your yoga therapy if you create a home practice. Your home practice might be a handout and/or an audio or video.

Any risks to know?

According to the NIH: 

“Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.”

Working one on one with an experienced yoga therapist greatly minimizes the risk.

I hope this helps answer some questions you might have had about Yoga Therapy!

Work with me online from anywhere or in person in New Haven County, CT.

Four Ideas for Coping with Grief & the Holidays

Here we are again, the time of year for holiday parties and decorations, get togethers, the scramble for gifts and cozying up to our favorite holiday movie. All of the painful reminders that we will not be making new holiday memories with our loved ones who have passed. It is also when we wrap up one year and prepare for another. The coming of a new year, one where our loved one will not be joining us, is in and of itself, a tremendous challenge.

How can we support ourselves and honor the ones we miss during this time?

Whether this is your first holiday without your beloved or your 20th, it is never too late to consciously grieve. As long as we live, we will grieve them. Keep in mind that each year you may need something different.

As many of you may know, I lost my little brother June 2019. This experience continues to teach me, open my heart, and support my purpose. I have sat down to jot down some of things that have supported me and my family through the now almost 3 holiday seasons we have had to endure without him. These are also coping tools my grieving clients have taught me. Some research has shown me that these 4 coping skills are pretty aligned with what other grief experts are bringing to the table in the topic of grief and the holidays. These coping skills can also be supportive during any holiday, birthday, or special occasion.

1) Make a plan

Even if you change your plan or do not carry out your plan at all, it can still be useful to create a plan. Perhaps it supports your grieving heart to write it out. Writing out a plan can help curb anxiety or fear that might be coming up surrounding the holidays. Some grievers need a completely new setting or a trip out of town. Others feel more secure participating in familiar activities. For some, it is a combination of both!

Some items to contemplate:

• What holiday traditions speak to you this year

• What holiday traditions can you not face this year

• Are there any new traditions you want to create? A new tradition can be focused on honoring and remembering a loved one, or simply something you can look forward to that feels like a sigh of relief

  Activity ideas for grieving hearts during marked times in the year:

  • Acts of kindness: bake cookies for a neighbor (anonymously if you would like), donate to a charity in your loved ones name, write letters of appreciation to friends and family, or anything else that inspires you

  • Light a candle and/or have a photo present at meals or holiday events

  • Gift small memento’s to friends and family that remind them of your loved one

  • Book an appointment with a recommended medium/psychic healer

2) Leave space

Leave room this holiday season in your schedule for your grief or to just be. This might seem strange but as you might already know, grief can come on suddenly and unexpectedly at times. Leaving space can be helpful to just rest. Grief can be so depleting to our energy reserves. In addition, if you find yourself in a large group unable to feel your grief in the moment, you might be comforted to know you have left yourself some time to revisit the feelings if need be. Perhaps this space is set aside to evoke those feelings by looking at photos of your loved one, listening to music, or journaling about memories. Open space can also just be time to be alone or with 1-2 trusted others. Give yourself permission to: cry, have fun, laugh, reminiscence, talk about your loved one, leave when you need, DO what you need to.

3) Express your needs

It is possible that your family and friends would be honored to know what it is you need and how they can comfort you. Whether it be during the holidays or any other time. If you can name your needs and it feels right, share them! Express your desires with your close ones so that they can support you during special occasions and so that you do not harbor unnecessary resentment.

4) Self-care

I have personally found that when I have engaged in even the most simplest acts of self-care I can handle grief with more grace. When I feel taken care of, I have the energy to feel my feelings and the ability to engage in the present moment where my life is happening. Leave time before, during, and after the holidays to engage in activities that leave you feeling nourished and taken care of. Keep it simple (or make it lavish!), and realistic. Some acts of self-care:

• walks

• naps

• time in nature

• rest: laying down and closing your eyes, putting your legs up the wall or chair, or simply looking out the window

• meditation and body scans (insight timer is my favorite app for this!)

• massage: with a massage therapist, your partner, or self-massage

• baths

• yoga

• exercise

• anything that leaves your cup full

Give yourself permission this holiday season to GRIEVE, talk about your loved one, laugh, cry, have fun, or all of the above

Sending you lots of love and support,

Amy

Mudita ~ Vicarious Joy

As March approaches,

I feel a sense of hope in the air. Perhaps this has to do with the fact that spring enters this month!
It has been about a year since the original lock-downs due to COVID-19 & I have some reflections I would like to share ...
March is often associated with the color green. This is due to St. Patricks Day, of course. The color green is also the color of the heart chakra. The heart chakra is the 3rd energy center located at the physical heart. Spiritually this is our center of connection. Connection to our highest Self, each-other, the Universe/God/Higher power (however it resonates with you), and with all beings on this earth and beyond.
One thing this pandemic has really taught us is how connected we all truly are. We have been asked to think not only of ourselves and our loved ones, but of ALL. We have been challenged to expand our hearts and open up to the unknown.

This week in class I have been sharing the Sanskrit word "Mudita". Mudita can be translated as vicarious Joy. It is empathetic joyfulness for another. One of my teachers offered up this practice of Mudita:"Be so happy for another, it is as if it is happening for your own self." This practice is not only meant for our immediate loved ones, but for all. The practice of Mudita is to practice genuine joy for another's peace and well-being - even a stranger.
I especially like to consider Mudita when I find myself in a comparison mindset. If I find myself comparing my own skills/success/experience to other Yoga Teachers or Yoga Therapists, I remind myself of Mudita and I feel relief. I can embody Joy for them and their successes. It has taught me that in this way, everyone "wins." The joy and love is sent to the other and it comes back to me. Comparison or envy is released.

I invite you to contemplate Mudita. Catch yourself when you are judging and comparing to another and share in vicarious Joy instead. The more we do this, the more it will come back to us. We are all connected this way.

Affirming Our Resiliency - Entering 2021

I remember seeing a lot of memes same time last year that talked about how terrible 2019 was and how many were happy to see it go. They alluded to the idea that 2020 would somehow be better. 
I remember seeing this and thinking to myself, how can we know what is to come? My perspective at that time was rooted in reflecting upon the hardest year of my life - 2019. It was the year I married my amazing husband, and lost my little brother unexpectedly just 10 short days later. I came into 2020 with my eyes open and with no expectations. I like to think, although I struggled in many ways this past year, that my hardships really served me well in the the tribulations 2020 has brought. 

I reflect on this to say, I think that that collectively we are going into 2021 in a very similar way that I entered 2020. The illusion of predictability, assurance, and security was lifted this year and the truth exposed: we do not know what 2021 will bring.

Kinda doomsy perhaps?

Yes and No. 

There is wisdom one of my healers imparted onto me a few months ago after I found out I was pregnant. I would like to share it with you. I was excited (and surprised!) after that positive pregnancy test AND I was terrified. Terrified of loosing someone else I love (in this case - the pregnancy). My healer let me know that I have gotten through loss before, and if I needed to - I can and I will again. 
This was so refreshing because I was not ready to switch my thinking into bright and shiny thoughts. However, what I could do is remind myself of my resiliency. 
Instead of trying to manifest something positive or to re frame our pattern of thinking into something hopeful when it simply will not shift that way, try affirming something like this:
 

I can get through whatever life brings me. 
I have done it before, and I can do it again. 
I can thrive despite what life throws my way. 
I have done it before, and I can do it again. 

& you guys: We all have done it this year. We have somehow gotten through. Maybe you do not see it now because you are in the darkness and the depths, but you are here. 

As we enter 2021 my question to you is: How can you better care for your heart and soul? Not in a resolution-Y type of way. In a way that really nourishes you and does not add onto to your plate. In fact, it might mean releasing something from your schedule to make space to care for yourself. 

Feel free to let me know your thoughts

Happy New Year

~ Amy

Supporting anxiety and depression through yoga therapy: How one client practices

Blog published by YogaTherapy.Health

Dec 17, 2020 

By Amy Gaster

Jessica* is navigating life in her 20s, including the changes that can come in this sometimes-tumultuous decade. She is sweet and speaks softly; her calming, grounded demeanor diverges widely from the way she explains her inner experience. Jessica’s goals for seeking yoga therapy are to support her ever-changing experiences of anxiety and depression. She also hopes to feel more connected to her body and her inner self.

Every client is a distinct individual, but a few snapshots of how I worked with Jessica illustrate the path of adjunctive care through yoga therapy and some of the ways in which the practices support the experiences of anxiety and depression.

Foundations for insight

Jessica can clearly describe where in her body she feels anxiety—in the chest and belly, neck, and face (especially the eyebrows)—and the way she experiences depression—as a general heaviness in her body. She also reports feeling disconnected from her physical body overall. She shares that her biggest life challenges right now are recovering from traumatic experiences, unemployment, and navigating medical leave from school. Jessica attends silent retreats, which she finds challenging but also life-changing. I notice that she often closes her eyes, even while talking.

One of the tools of yoga therapy is educating the client. Every individual is unique: Some yearn to know the how and why of what yoga can do to help them; others just want to know that they can feel better.

Yoga therapists do their best to assess who is sitting in front of them and to meet those individuals where they are. We are trained to assess people through yogic methods including the panchamaya kosha model. The panchamaya system views the person as an interconnected whole, from all layers (koshas) of being. From such perspectives—and with client involvement—a yoga therapist chooses not only the practices that may best suit the client, but also the ways in which the practices are presented. Depending on the client, for example, I might occasionally share information like the below, or we may sit and have a longer conversation about how yoga can support mental well-being.

How yoga supports anxiety and depression

Anxiety and depression are not foreign invaders of our systems—they are necessary survival skills we all have. Anxiety is an (over)abundance of the behavioral skill of projecting and analyzing the future to save us from potentially harmful situations, or simply to plan ahead. Depression is an excess of the behavioral skill that allows us to reflect on the past, learn from our mistakes or from things that went well, and carry forward lessons. Much more could be said here, of course. (Some of the yoga research in these areas is linked under “Mental health” here.) The point is that yogic philosophy views these “conditions” not as something to get rid of, but rather as experiences that may require balancing.

Yoga supports nervous system regulation. (Learn one way this might work here.) The practices of conscious breathing, relaxation, and physical poses have different qualities that can be stimulating or calming as needed. When someone is feeling anxious, we might reach for yogic tools that ground and soothe the nervous system. When someone is feeling depressed, we might reach for yogic tools that are uplifting and stimulating.

Yoga therapists seek to support people where they are currently, then offer a yogic intervention to help them find balance. For example; if someone is feeling anxious and jittery, we may help them to move through that energy physically or with the breath, discharging any excess. When they feel a bit more settled, then we can offer grounding breathing practices, relaxation, and poses that require stillness.

If someone is feeling depressed and lethargic, we can invite them to begin slowly, perhaps on their backs with gentle breathing and movements—again, meeting them where they are. Then, once we have brought in more energy, we can offer more stimulating and uplifting practices.

Yoga therapy invites us to practice svadhyaya (self-study) to observe how states like anxiety and depression can shift and show up on any given day. From there, the practice can vary depending on what mood is most predominant.

Meeting energy where it is: Jessica’s practices     

One session, Jessica let me know she was feeling very lethargic and down and so had decided to have a cup of coffee. That led to her feeling stressed, overwhelmed, jittery, and anxious by the time she saw me. Other times, she has come in feeling physically lethargic and mentally anxious and fearful.

Slow, flowing movements with even breathing may be especially helpful when someone is feeling more anxious and needs a gentle way of dealing with that energy. When I notice Jessica’s movements and breath becoming more even and fluid, I invite her to start holding postures for three to five breaths. If Jessica is feeling more depressed on a given day, I might offer a restorative backbend to bring subtle uplifting energy. In either case, we use props like bolsters and blankets to prevent physical strain and shift the focus to calming the mind.

Over time, the system learns to be with a spectrum of experience in a calm way, and clients learn tools they can apply to support balance in themselves.

Silent meditation can feel overwhelming for those with racing thoughts or who tend to engage in negative self-talk. Many yoga therapists avoid silent meditation for those coping with anxiety and depression. Guided meditations that include mudra (hand gestures) or mantra (sound) may be useful to give the mind something to “chew on.”

In Jessica’s case, we began practices with guided visualization, mudras, or guided breath awareness. A practice such as breath of joy with the sound LAM is a staple in Jessica’s yoga therapy plan. This active breathing exercise is meant to uplift and energize.**

Bhramari (bee breath) with shanmukti mudra (using the fingertips to gently close the ears, eyes, nose and mouth) is a harmonizing breathing practice Jessica really enjoyed. I offered sama vritti, or even breathing, when she was feeling depressed to support balanced energy. When Jessica felt more anxious we practiced breathing with a longer exhalation.

Tratak meditation (focusing on a single point) on a candle flame was a practice I chose to invite Jessica to engage with her surroundings with open eyes. Jessica was surprised at how helpful this type of meditation was for her, as she was accustomed to practicing silent meditation with her eyes closed. She reported that tratak helped her to feel focused and centered. Because Jessica already practiced silent meditation, I often ended our sessions with a few moments of silence together to provide familiarity.

Moving forward 

Jessica explains that yoga therapy has helped her get to know herself more, connect with her body and mind, and identify practices and activities that support her in creating more even moods. She looks forward to continuing to attend silent meditation retreats with the new knowledge and tools of breathwork, mantra, and movements to prepare for stillness. She also reports that even if she does struggle with silent meditation, she now knows that there is nothing wrong—she may just be out of balance!

Amy Gaster, RYT-500, C-IAYT, practices yoga therapy in New Haven County, Ct., and from anywhere online via Zoom. Amy supports individuals and small groups in the experience of chronic pain, mental and emotional well-being, and back pain. Find her on Instagram and Facebook.

*Name has been changed to protect the client’s privacy.

**If you have uncontrolled high blood pressure or any kind of head or eye condition, such as migraines or glaucoma, it’s best to skip this practice. If you start to feel light-headed, stop for a minute, breathe normally, and find something in front of you to look at. As with many breathing practices and other yogic tools, working with the guidance of a well-trained teacher is recommended.

This post originally appeared on yogatherapy.health, published by the International Association of Yoga Therapists. Used with permission.

Supporting Anxiety & Depression - the 3 Gunas - Aspects of Nature

Supporting Anxiety & Depression Through Yoga Therapy

As we enter another lock-down due to COVID-19, the angst in the air is palpable. I have heard from many this week that this time around, they are just not sure how they will cope. With the holidays coming up, it is a new experience this pandemic can add to its long resume. I wanted to offer a case study on how Yoga Therapy can help support our mental health. This is my way of contributing to my community, and the world. I feel called to share.

Jessica* is navigating life in her 20s and all the changes that can come in this youthful, yet sometimes tumultuous decade. She is sweet and speaks softly and presents with a calming, grounding demeanor, although that is far from how she explains her inner experience. Jessica’s goals for seeking Yoga Therapy are to support her anxiety and depression, as it changes each day. She also hopes to feel more connected to her body and feel a sense of belonging to herself.

Jessica can clearly describe where in her body she feels anxiety; chest and belly, neck, face, and eyebrows. and the way depression presents; feels like general heaviness in her body. She also reports feeling a disconnection to her body over-all. Her biggest life challenges right now are recovering from traumatic experiences, unemployment, and navigating medical leave from school. Jessica attends silent retreats of the Vipassanā tradition. She finds the retreats very challenging, but also life changing. I notice Jessica often closes her eyes, even while talking.

 One of the tools of Yoga Therapy is educating the client in yogic philosophy. The intention is to empower one with ancient knowledge and to offer new language outside of the labels of anxiety or depression.

The emphasis is always to first meet ourselves where we are at and then invite in the other quality to balance. 

The Gunas

The Gunas are natures 3 fundamental forces. All the qualities of the world contain the Gunas: Rajas, Tamas, and Sattva. Rajas is the quality of energy, wakefulness, and movement. Tamas is the quality of inertia, stillness, and sleep. Sattva is harmony, balance, transcendence. Sattva arrives when the balance of rajas and tamas is met in each unique being. It is the goal of Yoga. Just like the ever-changing state of energy, Sattva too is always shifting. What brings us balance at one point, may not always. That is why present moment awareness is so important on our journey of wellbeing.

When one experiences both anxiety and depression, an understanding of the Gunas can help them to understand themselves. It gives them a way to check in with the aspects of nature present in their own being each day. From there, their Yoga practice and daily choices can reflect the state of energy they are currently in and what may help bring them to balance.

Excess rajas leads to overwhelm, stress, insomnia, anxiety. Excess tamas leads to lethargy, resistance to change, excessive sleeping, and depression. I explain to Jessica how one may experience excess rajas in the mind and tamas in the body and vice versa. When we feel excess rajas, we want to bring in tamas to balance. When we feel excess tamas, we want to bring in rajas to balance. The emphasis is always to first meet ourselves where we are at and then invite in the other quality to balance. 

Jessica’s Practice       

One session, Jessica let me know she was feeling very tamasic so she decided to have a cup of coffee. That led to her feeling stressed, overwhelmed, jittery, and rajastic by the time she came in to see me. At other times she has come in feeling lethargic (tamas) in the body, and anxious and fearful (rajas), in the mind. Yoga Therapy invites us to practice Swadhaya (self-study) to observe how anxiety and depression can shift and present in an individual on any given day. From there the practice can vary depending on what mood is most predominant.

Slow, yet dynamic flowing movements with even breathing are best when someone is feeling more anxious and the energy needs to integrate. When I notice Jessica’s movements and breath becoming more even and fluid, I invite in static holds for 3-5 breaths. At the end of the physical practice forward folds invite in the energy of tamas to ground. If Jessica was feeling more tamasic that day, I would offer her a restorative back-bend to bring in Rajas to balance. The utilization of props in either case helps to prevent strain on the body and shift the focus on calming the mind. During longer held forward folds the mantra “I am here” supports anxious or depressed minds. I guided Jessica to inhale to the crown of the head, saying silently “I am”, and to exhale to the seat: “here”.

 Silent meditation is usually not recommended for those coping with anxiety and depression. Guided meditations that may include mudras or mantras may be more useful in order to “throw the mind a bone”.  Otherwise, silent meditation can feel overwhelming for one whose thoughts are racing or who tend towards negative self-talk.  We began practices with guided visualization, mudras, or guided breath awareness. A practice such as Breath of JOY with the sound LAM is a staple in Jessica’s Yoga Therapy plan. Breath of Joy is an active breath-centered breathing exercise meant to uplift and energize.

Jessica explains that Yoga Therapy has helped her get to know herself more, connect with her body and mind, and to empower her to find practices and activities that help support her in creating more balance in her mood.

Bhramari (bee breath) with Shanmukti mudra is sattvic breathing practice Jessica really enjoyed. When she was feeling more tamasic (depressed), 1:1 even ratio breathing helped uplift. Even breathing supports balanced energy. When she was feeling more rajastic (anxious), 1:2 ratio breathing was supportive. The longer exhale is more calming. Tradak meditation on a candle flame was a practice I chose for Jessica to invite her to engage with her surroundings with eyes open. Jessica was surprised at how helpful Tradak mediation was for her, since she typically practices silent meditation with eyes closed. She reported it helped her feel focused and centered. Since Jessica’s primarily practice is silent meditation, I often ended with just a few moments of silence together.  This provided her with something familiar.

Moving forward:

Jessica explains that Yoga Therapy has helped her get to know herself more, connect with her body and mind, and to empower her to find practices and activities that help support her in creating more balance in her mood. She looks forward to continuing to attend silent meditation retreats with the new knowledge and tools of breath work, mantra, and movements to prepare to sit silently. She also reports that even if she does struggle with her silent meditations, she now feels that there is not something wrong with her, she just may be out of balance!  

Amy Gaster C-IAYT, RYT 500, practices Yoga Therapy with individuals and small groups through-out New Haven County, CT and from anywhere online via Zoom. Amy works with individuals to support them in their experience of chronic pain, mental and emotional well-being, and back pain, utilizing a client-led approach incorporating accessible tools of Yoga. Find her in Instagram, facebook, and her website: yogawithamylauren.com

*Name has been changed to protect the client’s privacy.

The Yogic Kosha Model and Mental Health

The Pancha Maya Kosha Model

This is the framework we follow in Yoga Therapy to support individuals in their physical, mental or spiritual well-being. We are multi-dimensional beings made up of many different, yet interactive levels.

My intention is to introduce this model so that one may get an idea of what to expect in Yoga Therapy AND to educate others in the many ways we can approach our well-being. Perhaps you have tried talk-therapy and it was not enough for you (disclaimer: I believe in and personally benefit from talk therapy). The Kosha model reminds us that we are more than our mental and physical bodies. It teaches that there are other layers to who we are, and therefore other ways to “enter” our healing path.

The Pancha Maya Kosha Model: Pancha means five - 5 layers. Maya is illusion or that which separates. Kosha can be translated as sheath or layers.

1) Anna Maya Kosha- The Physical body. Anna means food. This is our “food sheath”. The part of us nourished by what we eat and consume physically. Our physical body is our most familiar aspect of our being. This is the body we can touch and feel. The body we feed, move, sleep, rest, exercise, and do Yoga asanas (postures). Many people report feeling better after exercise. Even a short walk can provide a mood boost and soothe anxiety. Physical Yoga classes often leave people feeling more grounded and uplifted. “In a large US sample, physical exercise was significantly and meaningfully associated with self-reported mental health burden” This is one way “in”

2) Prana Maya Kosha- The Energy body. Prana translates as energy or life-force. It is the energy that flows through and creates life in all of our systems. Breath is the most physical manifestation of Prana. Breath contains Prana and is the most accessible way for an individual to influence their Prana. Prana can get stuck and stagnant and create lethargy or depression. It can also get scattered or uncontained and create feelings of anxiety. Breath awareness and breathing practices, called pranayama, increase and facilitate the flow of prana in the body and balance the flow of the life force to all the physical systems. I always like to say, if one can breath one can do Yoga. Creating even breaths in and out supports depressive feelings. Lengthening the exhalation calms the nervous system and supports anxiety. Here is an article about breath and mental health by BetterHelp (an online resource for finding a therapist). This is another way “in”

3) Mana Maya Kosha- The Mental-Emotional body. Manas means mind, and the Manamayakosha is the layer of our being expressed as mind, emotions, and feelings. These are our thoughts and emotions. The way we interpret our thoughts and emotions and those of others. This layer is responsible for processing input through our 5 senses of the physical body. It often takes on a bigger role then it may have been intended by creation. Many benefit from processing emotions and mental patterning through Talk Therapy. Some resources: https://www.betterhelp.com & https://www.psychologytoday.com/us This is a way “in”.

4) Vijnana Maya Kosha- The Wisdom body. Vijnana means knowing, and this sheath represents the higher mind, intuitive wisdom, a sense of knowingness. Believe it or not- we ALL have this layer. Here we approach the subtle body. This is the wisdom that lies behind the processing, thinking, and reactive mind above. Think of our mental/emotional body like a shout, and the wisdom body like a whisper. When we are in touch here we are able to trust our higher wisdom, see the bigger picture of our lives and the world around us, & access higher levels of integrating our lives & living in our truth. Practicing meditation, Yoga Nidra, and Journaling are some ways to nourish this layer. I love the free app “Insight Timer” for guided meditations and relaxations. This is a way “in”

5) Ananda Maya Kosha- The Bliss body. This is the fifth and final sheath of our being. Ananda means bliss, - an expanded, unbounded experience of reality. Bliss in the yogic sense, is not the way we typically describe it in our modern language. The experience of bliss is steady without high-highs or low- lows. It is an everlasting contentment - the experience of the soul itself. Again, we ALL have this layer. It is the core of our being beneath the other 4. So it makes sense that it can be hard to sense or access. You may have experienced this feeling of deep contentment before - even if it was fleeting. One can access this “layer” through any of the 4 above.

Here is where I would like to explain what I mean when I say “in” . I am speaking of the Bliss body. The deepest part of ourselves that comes with us when we leave our physical bodies. When we are in touch with this part of ourselves; knowingly or unknowingly, we feel the ultimate connection to source. I believe, this is what we are seeking all along.

These sheathes are not separate or linear. They integrate with each other. For example, it is not unusual to feel connected to your higher wisdom body during exercise, or perhaps talk therapy. The purpose of the intellectual understanding of our different layers is to understand that there are many ways to find support for our unique needs.

My hope is that this has helped you acknowledge the multi-dimensional human you are & learn ways to advocate and take care of you.

I am here to be a guide on that journey.

~ Amy

Global Grief & the benefit of Self-Study

What I know about the grieving experience is that you often don’t realize the extent of its effect on your life until it's pointed out to you or you take the time to observe. At the time I am writing this it is April 2020, and we are in the midst of a global pandemic. It is also a time whether we are aware of it or not, that we are facing Global Grief. Grief happens as a result of the loss of anything or anyone we are attached to. In my experience with grief and any other human emotion or experience, is that acknowledgement softens the blow. When I can acknowledge that I am in pain, and not resist it, then my suffering lessons, a bit. This is not my own self-discovery. The roots of my perspective begin with the yogic principle of “Swadhaya” or self-study/self-observance. It is the practice of observing the self: emotions/mind/feelings/physical body. The key is to observe the self without judgement.  An example: I am observing the pain in my upper back. I am observing I feel angry. I am observing I feel angry and recognizing beneath the anger is a lack of control. The latter being a bit more nuanced in our “observing”. Through this observation, the yogis say, we get to know the “Seer”, the one who observes, the higher Self. How does this support us now?

I believe many of us are tumbling around these past few weeks (or months) unaware of our grief. We might be expecting to react “business as usual”, maintaining routines or setting new ones, beginning new projects or endeavours, perhaps expecting to do something transformative! I know I did. If this is you and it is going well - great! I am not here to discourage you. If you found that at some point during this experience you were completely exhausted, burnt out, sad, unmotivated, agitated, distracted, numb sleeping a lot or too little, the list goes on - I am hoping this post softens the blow for you, and you acknowledge that you may be in some way affected by this Global grief, if not directly, indirectly. 

Are you not as productive as you hoped? Maybe you’re forgetting conversations that happened or misplacing things in your home. Perhaps you feel an intense need for withdrawal, or the contrary - to be surrounded by people. 

Just the other day I went to look for an important document in my file cabinet that in my “right” mind would have been correctly filed and placed where I could find it easily. The thing is, I put it away sometime this last summer, when I was deep in the throes of grief over my brother. So needless to say, it’s nowhere to be found. I look back at those times and I was giving myself time to grieve but another part of me had my foot in the world, trying to stay in the loop. I made many silly mistakes, I didn’t feel like myself. Sometimes I still don’t. My whole being was consumed in grief. Of course I was forgetful, confused, unproductive.

Some days I would numb out, preferring to be distracted from the pain, watch netflix, neglect my Yoga practice. I had to do that for a period of time, to cope, to get through. If this is you and you desire change but just cannot begin - my advice would be to try to stop shaming yourself first. Do your best to release the shame of what you are doing, or how you are acting in order to cope and instead treat yourself like you would a dear friend, a beloved, a child, a pet. In order to do this you first must acknowledge and observe your actions/reactions. Do your best to simply observe where you are at. You can ask yourself:

Are you sad/anger/confused/scared/lonely today or in this moment?

What makes you feel better?

What makes you feel worse?

What brings you some peace?

What were you doing when you felt totally present?

If we do not stop to observe and ask, we miss the opportunity to really know ourselves in these hard times. I invite you to get to know yourself in “sickness and health”, in happiness and sadness, in grief and in love. This is the practice of Swadhaya - self-study. It is a spiritual process, the biggest gift to not only ourselves, but the world at large. When we get to know ourselves we pave the way for others to do the same.

When we know ourselves, we know what our triggers are, we know when we need some space, we know when we need to reach out for support. There comes a time when we might feel that nudge to shift, to begin to invite healing. When that time comes and we have gotten to know ourselves, we may be guided to the paths of healing that suit us best; Yoga, Private Yoga Therapy, Holistic medicine, Medication, Therapy, reaching out to friends/family, exercise, nature, getting a pet, etc.

As we grieve together in this crisis, how much do you wish you could go walk into your Yoga studio and smell the scent of oils or incense and be in that moment like nothing else mattered. How badly do you want to sit with your loved one that you're not quarantined with and hug them and listen to them and watch them speak, in the flesh. How about these moments now: your time alone, or your time in nature, or with your work, or with your children. How present are you now? Are you truly seeing it for what it is. Have you given yourself space so that you are able to? 

So the invite is simple - not easy, to be aware, to observe. To practice seeing - really seeing; yourself and the world around you. Closing your eyes and observing your inner self. Try practice observing first with no decisions or conclusions, or solutions. Just open eyes and open heart. When years go by and you look back on these tough times, it could be a blur and that would be OK - or it could be a time where you gathered useful information about you, your inner workings, a time you really observed and were awake and alive. Yes - alive- after all, suffering is what binds us earthlings.

{{ Sending prayers to those who are sick, who lost a loved one, who are worried, who are in situations that don’t allow for the opportunity for self-observation, who are busy working keeping our planet going, and more - I see you <3}}

Best wishes,

Amy

Free Loving Kindness Meditation For Challenging Times

Hi dear ones,

I am writing this in the midst of the COVID-19 pandemic crisis that is currently happening on a global level.

 Wherever you are right now, whether it be stuck inside, going to work, navigating being out and about, because you have to - I am sending you peace.

The past two weeks have felt like months as we all adjust daily to the current crisis due to COVID-19. I will admit, the first few days I found myself stuck in "self-centered" mindset, worried about my business, worried about my loved ones who are immune-comprised, etc. 

This week, it felt like each day brought a new awareness to the huge impact this is having on so so so many beings. Thinking of those who are already battling an illness and have to go to hospital and doctors, their loved ones who can't accompany them. Funerals that must go on despite lack of attendees and the healing touch that is SO needed during those times. Families who are about to welcome a new baby. Families who cannot feed themselves or their children. Homeless people who are lacking resources more then ever, small businesses - I can go on and on. Please feel free to share with me your own personal struggles. (just reply back to this email) <3

The more I open my heart to all who are impacted, the more gratitude I feel for all that I have. 
 

Opening our hearts can be a painful process. Worrying about others and the world can feel like a heavy burden. It is suffering that truly binds us. Through opening our hearts, we can feel connected to others, connected to the essence of existing.
During this time I find comfort in meditations such as Karuna meditation, also known as Loving Kindness meditation. Karuna means compassion in sanskrit. This meditation helps us to send loving kindness and compassion to ourselves and others, as we all need it right now. 

I would like to offer you a free recorded Loving Kindness meditation that you can do wherever you may be right now: 

Karuna - Loving Kindness meditation

2020. Time to stop thinking there is not enough to go around. A vent and remedy?

Do you know what a skeptic is?

It is someone who throughly looks at all sides, openly takes in information, and makes a decision based on that. It is not someone who blindly follows societal views, never questioning, never open to something different or "uncomfortable".

So before you call yourself a skeptic the next time someone brings something to your attention that you do not believe in and you shut down -- Think twice, you are not a skeptic, you are currently close-minded.

I have been hearing in the circles I surround myself, and on the podcasts I listen to ;-), that 2020 begins a time of increased evolution, growth, moving towards unity, and learning to understand ourselves (seek therapy, healing, etc). I pray it is so.

It is time we vibrate higher.

I am SO tired. I am filled with grief with the state of things.

I am SO tired of watching my family and friends seek out medical help and are failed, who think that the answers only lie outside of themselves and are hurt by modern medicines when there are an abundance of other options. I was there too. I felt hopeless and broken. No more.

I am so tired of watching them think there is nothing else and therefore literally dying adhering to the system that was manufactured, packaged, and sold to us last century. Perhaps even worse -watching them give up. I am sad for the ones who want to seek help holistically and simple cant afford it, or aren’t sure if it is worth the investment because of the incessant belittling and fear-producing content coming from the western medical community.

(Disclaimer: i acknowledge modern medicine and its place, the amazing people who follow that path, and its great advances and healing powers) However. It is not and has never been enough.

I am SO tired of a world where we are fooled thinking there is not enough to go around -->

A modern medical system who will NOT acknowledge natural medicine (not in a way that really matters yet anyway). SO sick and tired of insurance companies who think there is not enough to go around so they hyper-focus on pharma, thinking only it will fill their pockets, the only thing they care about. It is the biggest lie and it is devastating to watch. My soul hurts.

So tired of us killing our earth, "fighting it" when it cries for help, because at that point - we have no choice. All she wants is us to feed and honor her and she will show us how she can and will feed us, heal us, tenfold.

SO tired of a world where we think there is not enough land to go around.

We will destroy our planet and destroy ourselves. Is this our fate?

When we finally leave this realm and look back on this beautiful earth, many will be in deep grief that we were so, so so, OFF, if they are not already.

A healer and friend taught me something that has helped me so much when this intense grief and sadness comes up around these topics.

The Control model. There is the things I can control, and the things I cannot.

Simple.

I can control how I react, how I treat others, what I do for a living. I can control how I care for the environment, myself, and my loved ones. I can seek my own healing so I show up purposefully in this world. I can control my vote. I can control how I vote with my dollars. I can grow my own food, buy local. I can control the information I share, praying it somehow makes a difference, even if it is for someone else to feel heard and understood.

& I can be angry and sad over the things I cannot control. I can feel them and ask God or higher power to help guide me to my purpose here, listen more, treat our earth kindly, and always do my best.

Image

Grief Pondering's

Yoga Sutra Contemplation: Through sincere and consistent effort the practice of Yoga provides: 

“Identification of oneself as living within the infinite stream of life” Sutra 11.47

This is my deepest hearts desire at this time
~

Summers bright and warming sun is turning into cool fall evenings, a transition we go through every year. This year, in my current experience, this transition is a bit more heavy and complicated. 

June 8 2019 I married an amazing man, we went on our honeymoon & just 10 short days later, I lost my little brother suddenly on June 18th 2019. My wedding and the beautiful memories I have of him and our family will always be the last moments I had with Justin.

It was almost 4 months ago. So this fall has been very transitional for many reasons. I struggle with the change because I realize he was here for summer, but he is not coming with us in the fall.

The first 2 months of my mourning I spent sleeping and weeping and isolating. My grief manifested as extreme exhaustion. Most of the time I did not want to hear about healing and for a bit there I thought it best if I never do. I help others heal and inner growth is not only a career, is it the way I live my life. So this was out of character. I knew enough to hold space for myself as grief settled into my bones.

I felt that this dark gaping hole was my new home and I liked it that way. All the while, another part of me knew that I will climb out of this with more awareness and growth then ever. I am still shedding and growing, always. One thing is certain, the path is not linear. There are just as many set backs are their are growth spurts.
My brother is apart of me, and my heart is utterly shattered. I am learning how to continue to have a relationship with him & the divine, wherever he is now. 

What I am experiencing now that I am crawling out of the debilitating period of my grief - is a new found lense for life. One I thought I already had. However, it turns out I haven’t scratched the surface. This lense allows me to see the bigger picture and soak up the little moments where I used to be inpatient, waiting for what comes next. It invites me to open my eyes, look around, and soak up this earth -a very very temporary home. 
The questions: Why are we here? Why am I here? What is this for? What is my hearts deepest longing? Are all apart of my daily contemplations. 
 I don’t know if I will get the exact answer for these questions but the ask is enough for now.

I have found I am more present and that I choose to make space for only what is meaningful for me. I am finding it is more natural to be vulnerable and speak from the heart. I place a higher priority on soaking up the beautiful pieces and people of my life that God has still left for myself and my family, because if I don’t fully embrace them, why else have I been chosen to remain with the living? What could be more important during our time of living, if Love is simply the only thing that matters in the end?  I choose more then ever to not allow a joyful moment to just pass by as if it isn’t the most important thing there is in this world. Love really is all that matters, it is the glue between this world and where we go after. What if that is our only purpose? To love and be loved. To learn to love oneself and offer our authentic gifts to our little corners of this planet. It can be as simple as baking someone something, adding light into the life of a stranger, helping out a friend, etc. Our authentic gifts do not always present as big passion projects. 

All for now..

Soak it up<3

Amy

Setting Boundaries for emotional health

Setting boundaries is a common topic in the spiritual community these days. It is for good reason. Setting boundaries is an important contribution on the journey to emotional well-being. When we do so we are standing our ground and affirming that we are worthy enough to ask for what we need, and say No to what we do not. 

My top 3 thoughts on Boundary setting: 

Boundaries are so hard to establish. Trust me, I know. Establishing boundaries is much more difficult then it may seem. First, we must get clear on our own personal limitations. We each have our own personal limits in our personal lives, relationships, friendships, and in our professional lives - i.e: deadlines, obligations we place on ourselves or allow others to place upon us. Everyone has there own limit. Our limit or edge is the place where if we push further we loose our peace and don’t show up the way we would like to for ourselves and for the people you love. It can also contribute to a host of other things such as anxiety, panic, depression, insomnia. Learning our limitations occurs through Self-Awareness. In Yoga we refer to this as Witness Consciousness. Practice by simply pausing and noticing through-out the day. How do you feel when you overextend yourself and where is the place right before you do so? You can also journal on it or talk to a friend about there own limitations to get an idea of a place to start.  

Second, we must obtain confidence in the fact that we are enough and worthy of boundaries. We are enough even when we say No, or I prefer this - respectfully. Most people will accept your boundaries with open arms. If they don’t, pretty high chance they have blurred boundary lines as well. We must not let this sabotage our own growth. Practicing Yoga and meditation builds our confidence and helps instill a belief that we are worthy of our space in this world. 

3rd is practice. Practice establishing a clear boundary. Because it simply does get easier with practice. It becomes your new norm. For example: “I would love to stay and talk with you longer, I so enjoy it, but I must get going.” Or: "I would love to take on that additional task at work, but I feel I work best and most affectively with the current workload I have already". Then once you are in a different setting with yourself, check in. How does it feel? Maybe strange at first. Maybe freeing. Once you are grounded in your boundaries, you will know when they are being crossed and you can take action to set them. Your health, emotional wellbeing, and loved ones will all benefit when you create boundaries. It is not selfish. It is an inspiration for others to do the same.

May we all continue to strive for freedom and wellbeing because we deserve nothing less.