Keep Calm and Yoga On
Every day can seem like a blur when you have a million and one tasks to complete on your to-do list. Even with the restrictions of COVID-19, we may feel like we’re just simply doing more and more. While “staying-at-home” may seem like a blessing and an opportunity to place a pause on our hectic lives, the truth is, staying-at-home hasn’t necessarily been synonymous with relaxation at home. Instead, staying-at-home has triggered new stresses and anxieties that have prevented us from focusing on our mental health and wellness.
So, I ask, how often do you focus on your health and well-being? How has it changed since the COVID-19 pandemic?
Consider this quote…
“You should sit in meditation for 20 minutes a day unless you’re too busy, then you should sit for an hour.”
We may chuckle at this statement on the onset, only to realize the hard-hitting reality of it. Essentially, there isn’t an excuse to not invest in our mental health! We need to start somewhere, even if it’s starting small.
Why not start with some simple yoga exercises during the day and gradually work towards something that fits your lifestyle?
Below are three tips that can help you get started on a journey to a better you!
Tip #1: Breathing — Ujjayi Pranayama (Victorious Breath or Ocean Breathing)
“Wait! What do you mean? I breathe all the time!” You may say.
Yes, we breathe all the time. But, it’s essential to become aware of our breathing, including its depth and rate. Are your breaths shallow? What increases your breathing rate? How much time do you spend on inhalation? On exhalation? If you have absolutely no idea and have answered: “I don’t know” or a shrug, you’re in the right place. Drawing awareness of this fundamental process can help to slow your breathing down, calm you down, and allow you to experience the present moment — a key component to stress resilience and mindfulness in mental health.
Imagine standing near an ocean and listening to the waves break as they meet with the shore. This sound is soothing and relaxing. To transform the sound of the ocean waves into your breath, take a seat, relax your body, and close your eyes.
- Inhale deeply and slowly through your nose, allowing your lungs to expand fully.
- Slowly exhale while making a “Haaa” sound with your mouth open. The whispering of the “Haaa” will promote the constriction of the throat essential to the Ujjayi Pranayama.
- Inhale again, but this time close your mouth. Exhale slowly through your nose while making the “Haaa” sound. You will start to hear the ocean sound as you begin inhaling and exhaling through your nose.
- Repeat several times, slowly and mindfully.
Tip #2: Breathing — Nadi Shodhana Pranayama (Alternate-Nostril Breathing)
“Another breathing exercise?” You may ask.
It’s no surprise the power of focused breathing can play in your life! The term shodhana means purification; therefore, alternate-nostril breathing provides a means to cleanse and purify our mind and body. The benefits are plenty as it helps remove toxins, reduce stress and anxiety, balance hormones, improve concentration, mental clarity, and alertness, while also helping alleviate respiratory allergies!
Begin by sitting in a comfortable position. If you’re sitting on a chair, place your feet firmly onto the ground.
1. Close your right hand into a fist. Extend the thumb, ring, and pinky finger.
2. Using your right thumb, close the right nostril, and exhale gently entirely through your left nostril.
3. Once you’ve exhaled completely, inhale deeply through the left nostril, keeping the right nostril closed with your right thumb. Allow your breath to travel and fill the left side of your body.
4. Next, use your pinky and ring finger to simultaneously close the left nostril and release your thumb from the right nostril.
5. Exhale through your right nostril.
6. Repeat. But this time, keep the left nostril closed, inhale deeply, then use the right thumb to close the right nostril and exhale using the left nostril.
You’re probably wondering where the neck rolls, the cat-cow stretches, or the seated eagles are. Why aren’t these basic yoga poses mentioned?
Well, the ancient spiritual discipline of yoga involves eight progressive components — known as Ashtanga Yoga. Pranayama, Level 4, controls the prana (life energy) through purposeful, synchronous breathing. Mastery of this level allows us to proceed to Pratyahara (withdrawal of senses from objects), then Dharana (concentration), Dhyan (meditation), and finally, Samadhi (transcendental realization) — allowing us to calm the senses, stabilize the mind, and focus on God. This brings us to our third and final tip in exercise: meditation.
Tip #3: Meditation
There’s a common saying spanning many religious scriptures, ‘Jitam jagat kena, mano hi yena,” meaning those who conquer the mind, conquer the world. The mind is always wandering, never satisfied, and unable to focus on a single thought. Yet it is the most powerful tool we possess!
On June 23, 2018, 12 boys and their soccer coach became trapped while exploring an underground cave in Thailand. They had no food, water, and minimal oxygen supply. After two weeks, two British divers located them, calmly sitting in the dark and meditating. There were no cries or signs of panic. They seemed serene and at peace. An extensive rescue process took place over two days, but many questioned how they survived for so long. Was this a miracle, some unexplained science, or merely the wondrousness of meditation?
Let’s begin! To meditate, sit in a comfortable position and use one of the two yoga breathing tips outlined earlier. Close your eyes and focus on your breathing. Bring a level of awareness and mindfulness to every inhalation and exhalation. As your breaths become slower, a set of physiological responses will accelerate your progression into a state of relaxation. Your muscles will begin to relax. Your mind will start slowly decluttering all the extraneous. Many of us are inclined to aim for a state of no-thought. But what happens when you open your eyes and return to reality after your meditation session? The overwhelming, overburdening, and stressful thoughts return instantaneously, removing the experienced peace and happiness. How can we make this state of peace and calm remain constant? Instead of working towards a no-thought state, it’s better yet, to fill our minds with positive, uplifting thoughts.
Positive Thoughts Through Spirituality
In March 2006, a high-ranking office-bearer of a Lions Club met with His Holiness Pramukh Swami Maharaj, a Hindu monk and the former spiritual leader of BAPS Swaminarayan Sanstha, in Ahmedabad, India. Being an active social worker, the office-bearer revealed his frustrations before Pramukh Swami Maharaj: “Despite offering many services for society, I do not have peace of mind.” Pramukh Swami Maharaj blessed him and advised him, “Chant the name of God, focus your mind on God, and pray. You’ll gain peace of mind.” It was such a simple piece of advice! And yet, it was offered as a powerful tool in finding solace.
To know God is critical in life. It is the numeral ‘1’ of life. During mediation, focusing on everything but God represents zero. Whether you have one zero or a hundred zeros, the end value is still zero. However, suppose you involve and focus on God during meditation and all other activities. In that case, the ‘1’ of knowing God comes before the zeros and gives value and meaning to the zeros. Bhagwan Swaminarayan uses this analogy in Vachanamrut Gadhada I-22 to emphasize the need to put God as the inspiration for our thoughts and actions.
If we maintain God as the center point, we can begin to conquer our mind and the roller coaster we call life. And when we open our eyes after meditation, the happiness experienced will continue to persist. This time, it won’t be dependent on what we have or don’t have in our lives. It will be constant, ever-lasting happiness due to the connection we’ve formed with God in our minds and our hearts!
Despite our best intentions, it is not easy to breathe purposefully or meditate with a spiritual focus. The true spiritual meaning and the culmination of yoga is to unite oneself with God and to recognize His divine form and glory. There is no spiritual endeavor more difficult than to engage the mind on God continuously. Although challenging, it isn’t impossible! With sincere practice and dedication, these yoga tips can be a great starting point to a powerful, peaceful, and rewarding journey between oneself and God.
Preetal Makan
Registered Nurse, Scarborough, Canada
