How do I live a joyful life even with this pain?

I was asked this week how I “deal” with my pain.  Here’s what I have to say about this…

Because of a previous head injury, I have been experiencing thunderstorms and sledgehammers in my head non stop for over a decade. These types of migraines are so painful that they have been nicknamed the “suicide headaches”, as more people kill themselves from this type of chronic pain than any other. While we’re on this topic, each year more people end their lives because of chronic pain than depression. This is serious kids!

So how do I do it? How do I live a joyful life even with this pain?

Here’s my top 5 things:

#1. Education

“Decrease in pain starts with knowing about pain” - Brainman

All this new brain science is good news! 10 years ago, Drs did not know what they know now about pain science and the nervous system. It was difficult to be hopeful. Now doctors are beginning to understand pain more and more, and the information is readily accessible to all. Being educated about my nervous system and how pain works has contributed to reducing my pain and giving me hope that change is possible.

Tell it to me plain and simple though, my brain already has enough going on in there! Here’s a great little video explaining pain in 5 minutes. Love it!

#2. Daily Awareness Practice

"When we change our daily lives- the way we think, speak and act- we change the world." ~Thich Nhat Hanh

It is important to have a mind/body practice to consistently come back to day after day. This cultivates greater awareness of breath, body, thoughts, and emotions. And it is from this awareness that change can occur. I can not change anything that I don’t even know exists. My top 3 practices are Yoga, Meditation and Qigong. For you, it might be something different like prayer, gardening or dancing.

Daily practice also gives a sense of strength. Maybe I can’t work or walk my dog or visit my friends, but I can always come to my practice because it meets me where I am in that moment. No need to force anything, just notice what’s happening. Having some sort of practice that brings you to the present moment is fundamental in getting to know and caring for your pain.

#3. The Great Outdoors.

"I go to nature to be soothed and healed, and to have my senses put in order.”  - John Burroughs

Nature is powerful. It just is. You can argue this, but you know it is true. When I feel awful, I go outside and something shifts. If I let myself really take in the surroundings, the smells, the sounds, the colours, the textures, I start to breath deeper and my whole body calms. I suddenly have a sense of the vastness around me and therefore the space around my pain. Make yourself go outside. Go ahead try it out. See what happens.

#4. Connection & Community.

"There is simply no pill that can replace human connection. There is no pharmacy that can fill the need for compassionate interaction with others. There is no panacea. The answer to human suffering is both within us and between us.”  Dr. Joanne Cacciatore

Pain is so very isolating. I can go into hermit mode very fast. And sometimes that is needed as a way to recharge. But too much time spent in my hobbit hole is never helpful. Connecting with others produces endorphins that are needed to reduce pain. The more hugs, the less pain. As fearful as I was to volunteer, once I did, I realized how much I needed to feel of service to my community. Connecting with people, being of service, reduces pain. It just does. But do it in a way that you can. Start small. Try little random acts of kindness.

#5. Ridiculousness! A Sense Of Humour.

“It is impossible to overcome passion, aggression, and ignorance with a long face. We have to cheer up. When you begin to see yourself fully and thoroughly, then you discover your sense of humor. It is not the same as telling bad jokes. Humour here is natural joy, the joy of reality.” ~Chogyum Trungpa

Being in pain gets serious real fast. I need to get a good dose of ridiculous each day. Maybe that’s dancing in front of the mirror, or playing pranks with my son, or singing out loud, or just having a playful time with friends. JUST BE RIDICULOUS! I dare you. Be silly for a second, shake out the serious. You can come back to it later. Notice what it would be like to approach your day with that childlike sense of wonder.

That’s it! So basically, learn about your pain as knowledge is powerful. Practice daily, awareness is the key. Go outside, connect with your community, and take a moment to laugh out loud and just be childlike.

“Be Kind whenever possible. It is always possible.” ~ Dalai Lama

Last note: If I was to choose just one thing to practice in my day, it would be kindness. Being kind to myself and others brings with it an authentic sense of Joy. This is the best therapy, and it’s free!

Wishing you all peace and a big dose of kindness!

Anie

My most challenging practice... drinking water!

"Pure water is the world’s first and foremost medicine." ~Slovakian Proverb

I don't need to tell you the benefits of drinking water. You've heard it all before. The question is, why is it so hard to actually drink the necessary amount of water?

Here is a simple little trick to get your body nice and hydrated first thing in the morning:

Place a tall glass (or mason jar, if you roll like that) of water  beside your bed at night. This way, you have the pure liquid goodness ready to go first thing in the morning. Your body is in super need of rehydration upon waking. Try drinking it before you even get out of bed.
Try it out! See what happens.... :)

Calming Breath for Fiery Times

I saw a great quote yesterday that said:

"Sometimes it's OK if the only thing you did today was breathe".

A little breath awareness goes a long way....

Here's a little video of a breathing exercise (Pranayama) called Anuloma Viloma or Alternate Nostril Breathing which is said to calm the mind and nervous system. This breath can feel very calming and grounding in the season ruled by the fire element, summertime!




 


 Try it out! See what happens...

Honouring what was in 2012

In our Phoenix Rising Yoga Therapy groups there is a theme we explore that I feel is appropriate for this time of year. The theme is Flow, which means that really there is never a conclusion, that the beginning of one thing rests in the end of the thing before it.

"Consider that there is a metaphorical birth and death process to living, where old ways of being in the world, that use to serve us very well, no longer do, so we make the choice to let them die, so that something new, a new way of being in the world, new belief about ourselves can be born and tried on in day-to-day life."Elissa Cobb - PRYT CD

Looking back at the year 2012, your road travelled, notice all the things that have served you well. To what extent can you honour what was? Notice what has earned the right to die, to be let go.

Shedding old skin can sometimes make you feel all shiny and new. It can also leave you feeling raw and vulnerable. Neither is better or best. It is helpful to notice what's happening for you so that you can move forward with choices that serve you best.

As you make your New Year resolutions, consider what it would be like to wear a new skin, a new way of being, even if there's an edge around it. What would serve you best in 2012? What would you like to explore, experience, receive?

What we call the beginning is often the end, and to make an end is to make a beginning, the end is where we start from. T.S. Eliot

Happy New Year everyone!

#1 Stress Reducer: Breathing!

photo source: shawnzrossi, Flickr, creative commons

To what extent are you able to connect with your breath, right now, in this moment? What does your breath have to say about the state of your being right now?

Obviously we are constantly breathing, but are we consciously breathing? Taking a few moments to connect with the rythmn of your breath can almost instantly calm your nervous system. A little breath awareness goes a long way!

Elizabeth Scott explores the question: "Is it possible to effectively relieve stress by just changing one thing?"

The answer is YES! Just breathe!

Learning stress relief breathing may just be my number-one stress reducer recommendation, because it can be used quickly and easily by just about anyone, at any time and in any place. You can use stress-relief breathing when you’re still in the middle of a stressful situation, and in doing so you can reverse your stress response and change your whole experience of a stressful situation. You can also do breathing exercises at any time during the day when you realize that you’re stressed, and calm your body right then and there.

Read full blog here: Breathing As Stress Reducer

My favourite breath exercise, used in PRYT, is the Falling-Out Breath.
So simple! Stop what you're doing. Take a big breath in through your nose and let it out through your mouth like a sigh. Haaaaaaa... Much better!

A brand new day, a brand new way of being with myself

Today is the day before a brand new day, a brand new way of being with myself, no matter what the outcome.
To all of those who have stood by me, in the flesh or through the ethers, thank-you. I'm taking a piece of your beautiful wisdom in my little pocket as I walk down the path of healing. Life is amazing! The light always shows up, even in the darkest places. We are that light.

The Early Bird gets more than just the worm

Photo Source: Bruce McKay~YSP, Flicker, Creative Commons

4 weeks ago, I put out an Early Bird Yoga challenge. Students came to Yoga class 4 days a week for a month, early in the morning (7am-9am). For most of them this means coming in just before work. The results of this challenge have been more than I could have ever hoped for.

All of the participants expressed how it has changed their outlook on work and life in general. They feel more awake, more focused, less rushed and more capable of dealing with the stresses that show up in their day.

Apparently this in not an isolated case:

University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunchbreaks - were better equipped to handle whatever the day threw at them.

Read more: http://www.dailymail.co.uk/news/article-1095783/People-exercise-work-days-happier-suffer-stress-productive.html#ixzz1dRcxAN1k

Just your luck! The Early Bird Challenge continues in January! Contact Mountain Waters for more info.

Yoga + Breakdance = Awesome!

I love it when the body movement arts jam together. This video shows a beautiful marriage between yoga and breakdancing.

Break ton Neck from Alex Yde on Vimeo.

Awesome! Anyone wanna try?

Message from the Hopi Elders

Photo Source: rob's lensonlife, Flickr, Creative Commons

We have been telling the people that this is the Eleventh Hour

Now you must go back and tell the people that this is the Hour

And there are things to be considered.

Where are you living?

What are you doing?

What are your relationships?

Are you in right relation?

Where is your water?

Know your garden.

It is time to speak your truth

Create your community.

Be good to each other.

And do not look outside yourself for the leader.

This could be a good time!

There is a river flowing now very fast

It is so great and swift that there are those who will be afraid.

They will try to hold on to the shore.

They will feel they are being torn apart and they will suffer greatly.

Know the river has its destination.

The elders say we must let go of the shore, and push off the river,

Keep our eyes open, and our heads above water.

See who is in there with you and celebrate.

At this time in history, we are to take nothing personally,

least of all ourselves.

For the moment that we do,

our spiritual growth and journey comes to a halt.

The time of the lone wolf is over. Gather yourselves!

Banish the word "struggle" from your attitude and your vocabulary.

All that you do now must be done in a sacred manner and in celebration.

We are the ones we have been waiting for...

--- THE ELDERS, Hopi Nation, Oraibi, Arizona, June 8, 2000

Taken from Karuna Erickson's book, Heart Yoga (page 7)

15 Minute Yoga Practice

Photo Source: Orange42, Flickr, Creative Commons

No more excuses of not having enough time to practice. You can get the stress reducing effects of a Yoga practice in just 15 minutes!

What I hear the most often from my students is that they "just can't find the time" to practice at home. Sometimes I feel that this is the result of holding an unrealistic pre-conceived idea of what a Yoga practice should look like.

Micheal Lee, founder of Phoenix Rising Yoga Therapy, describes a 15 minute Yoga practice that, given the opportunity, could create a little bliss in your day. Read the whole blog "15 minutes Stress Prevention".

Try it out! All you have to lose is a little stress!

Connection

photo source: tracyshaun, Flickr, Creative Commons

These are my two favourite quotes of the week. They are both offering the sense that everything within our bodies and beyond is connected. Yoga has taught me this, over and over.

"Healing is not selective. You can’t heal one thing in the body without healing something else." --Dr. Max Gerson

"When you physically stretch... you create space and allow for greater movement, greater vulnerability and more growth. It’s the same when you stretch yourself emotionally, too. Your physical and emotional selves aren’t separate––stretch one, and you usually stretch the other, too. It isn’t always comfortable at first, but it’s a wonderful thing. Surrender to it. You won’t regret it." -- Unknown

What's your favourite quote?

3 Simple Ways to Start Your Day

photo source: emrank, Flickr, Creative Commons

What would it be like to take a little time for your body and yourself, before you jump into the hustle and bustle of your day?

This week was the beginning of the Early Bird Yoga challenge. A group of 6 daring students have committed to practicing Yoga 4 mornings a week, from 7am-8am, for the next 4 weeks. It's been amazing to see all the benefits that Yoga has to offer, already shining through in the first week.

I thought I'd share with you some really simple Yoga exercises that you can practice at home. Commit to your own personal Early Bird Yoga challenge!

#1.One of my all-time favourite morning Yoga sequences is the 6 movements of the spine. It helps to slowly wake-up and warm-up your body, as well to calm your whole nervous system. Bonus: In Yoga it is said that "your youth resides in your spine". No botox required! What have you got to lose, really?
Here's how to practice this the 6 movements of the spine.

#2. Another really great practice for the morning is the breath of joy. How can you go wrong, with a name like that!? The breath of joy brings heat to the body and increases circulation. Letting out a really loud HA! breath is a great way to release any emotional stress that might be showing up as well. Here is how to practice.

#3. Although swinging twist is borrowed from Qigong, I love it! It reminds me of waking up in my old neighbourhood in East Van and seeing all the little ladies in the park practicing this exercise together every morning. So awesome! It's an amazing way to wake up the spine and release tension in your neck and shoulders. I know this comes as a huge surprise to everyone, but we hold a lot of tension there. It's also known as a kidney exercise as it helps stimulate the kidney area. This makes it a very energizing practice. No coffee needed! Well maybe just one cup... Here's how to explore!

Try them out! See what might happen if you gave yourself a little time to connect with your body in the morning. Have fun!

Practice from the Dark Side

Photo Source: TheDreamSky, Flickr, Creative Commons

What would it be like to explore your least favourite poses? You know the ones. The poses you somehow "forget" to practice, that you keep in the dark.

I love attending Yoga classes because every teacher has a different practice to offer. A pose that can feel so amazing to one person, can be a moment in hell for another. Left to my own devices, I might skip certain poses. But if it's suggested in class, I'll usually give it a try and take a moment to wonder why I despise it so much.

Here's how to connect with your Dark Side:

Without searching too much, place your body in a pose that you would, without a doubt, say NO to. Make sure that it's safe for your body. To what ever extent is possible, settle into this pose and ask yourself: "what is it about this pose that I say NO to, that I keep in the dark?"

Now ask yourself: "how does this relate to what's happening in my life right now?"

Consider that what kinds of things you choose for and against leads to realizing life patterns.

Remember to simply be curious. Notice what's happening. No need to figure anything out today.

It may be helpful to know that even Darth Vader makes it out of the Dark Side in the end. Given the chance, your least favourite pose may become your favourite someday.

Have fun exploring!

Surrender To This Moment: Child's Pose

Photo Source: Sugar Sweet Sunshine, Flickr, Creative Commons

"I am child of the universe. I am safe and protected." Phoenix Rising Yoga Therapy

Child pose is up there with my top favourite poses. It is so simple, yet so powerful. Phoenix Rising Yoga Therapy believes that Child Pose engenders nurturing, caring for, and loving oneself. Some Yogi's say that, when held for longer periods of time, Child's pose is better than any other hip opener. Try it out! See what happens.

Here's how Yin Yoga describes getting into the pose.

As you explore this pose, ask yourself: "To what extent am I able to surrender to this moment, just as it is, without trying to fix, change, or figure anything out?" What do you notice?

Once again, no need for a long complicated Yoga practice. Simply surrender to the child within you!

Photo Source: Nicholas_T, Flickr, Creative Commons

"This most excellent of all asanas, Paschimottanasana (Seated Forward Bend), makes the breath flow through the Sushumna, rouses the gastric fire, makes the loins lean, and removes all diseases." Hatha Yoga Pradipika,
Chapter 1, verse 29

Although Seated Forward Bend is one of my favourite poses, I do recognize that this pose can be "edgy" for many people. By that I mean it turns on the "angry yoga faces".

Here's how my friend Renee Dumouchel eloquently describes Seated Forward bend:

With no need to effort, push or perform, I lengthen over all that is grounded and supported so that I can begin to let go...

So here's what I've understood about this pose. In Yoga therapy it is said that the hamstrings are where we store control. How we control or environment, our relationships, ourselves shows up in the backs of our legs. If this is true then wouldn't it be redundent to try to control control by forcing ourselves into this pose or demanding a particular outcome?

Consider that the ultimate test in letting go lies here (or sits here), in this pose. To really get somewhere in this pose , you must first be OK with getting nowhere in particular. There must be an acceptance of where you are now, and trough that acceptance the process of change can begin. Tricky, tricky...

Here's how to approach the pose:

Find your edge: fold forward slowly and stop when you find that place where a little more sensation would be too much and a little less just wouldn't capture your attention.

Accept support: Use support if you need it (pillows, blankets, bolster). A little support goes a long way!

Notice with curiosity: Close your eyes and be curious about what it's like to be at this edge. Find a way to notice what's happening in your body (and beyond) without trying to fix or change anything that you notice. Wonder to what extent you can allow your experience to be just as it is, in that moment.

Let go - Allow your breath to be present. Take a Falling Out Breath - inhale through your nose and let it fall out through your mouth like a sigh.... Ahhhh....

Try it out! See what happens....

Benefits of Seated Forward Bend:
Lengthens and strengthens hamstrings
lengthens spine
opens chest, shoulder girdle and arms
grounding and calming
offers an opportunity to surrender or let go

For a more detailed description of the pose check out Yoga Journal's page.

Lets get emotional!

In my experience, my Yoga practice is a safe place to not only explore my physical edges, but my emotional edges as well.

If you’re interested in the emotional aspect of Yoga, check out Dr. Melissa West‘s blog “The Yoga of Emotions“. She raises some interesting self-exploration questions.

By being present to all we discover in our emotions we are able to observe, recognize and validate each emotion that rises within us. From that spacious place of awareness and acceptance then and only then do we have the gift of choice. At any moment we are choosing for some emotions and against other emotions. What motivates us to choose certain emotions? Where do our choices for certain emotions and against other emotions coming from? What emotions do you choose to keep in the dark? What emotions do you choose to shine light on? How are you choosing to be with your emotions in this moment? Will you choose more of the same, or something different?

Dr. West invites you to explore your emotions on the mat. Over the next eight weeks, you can practice with her on Namaste Yoga (free on-line classes) as she shines light on fear, sadness, anger, calmness, courage, wonder, joy and love through meditation, the movement of our bodies in asana and breath practice with pranayama.

Kids Know Best

What I love about Children is that they keep it simple.

Yesterday, during my Kids Yoga class, I asked the children what they felt Yoga was. The little girl answered: “well I know it’s all about breathing”. And then she took a big falling-out-breath. So true, so true. Love it!

So if you think you don’t have time to practice Yoga, you do! Keep it simple. Just stop what you’re doing and take a big inhale in through your nose and let it fall out through your mouth, like a sigh…. Ahhhh! Try it a few times, and notice what happens.

Practice done! No poses required, just a little awareness. Kid’s are so smart!

Put Your Legs up!

Yogis claim that Legs-Up-The-Wall pose will cure any ailment.

I've recommended this poses so many times this week, that I thought it would be a good one to share with you. I often use this pose as a way to cure insomnia. When I can't sleep, I literally flip myself around on my bed, put my legs up the wall and notice my breath come in and out. And... Ta Da! Presto! I'm back to sleep. I highly recommend it over the old counting sheep method.

Yoga Journal writes that Legs-Up-The-Wall pose is good for almost anything that ails you including:

• Anxiety
• Arthritis
• Digestive problems
• Headache
• High and low blood pressure
• Insomnia
• Migraine
• Mild depression
• Respiratory ailments
• Urinary disorders
• Varicose veins
• Menstrual cramps
• Premenstrual syndrome
• Menopause

Check out the whole article for a more detailed explanation of this pose. Then, try it out! See what happens.

Befriending My Body

Photo Source: joshDubya, Flickr, Creative Commons

In my practice this week, I've been exploring the question: What kind of relationship do I have with my body?

In the past, I would say that my body and I had nothing short of an abusive relationship. My life at the time was all about Mountain Biking and Snowboarding, and I could not have given a rat's behind about what my body had to say regarding my lifestyle choices. If my knees hurt, I would tape them. If my back hurt, I’d pop a few pills. Basically, anytime my body screamed, I would plug my ears and sing "La La La".

Then one day my body said: "Stop! Listen missy! I won’t let you do anything you love until you pay attention!” And so the riding stopped, my heart slowed down, and I began to listen.
For the first time I wondered “What does my body need? What do I need?” And that’s when Yoga showed up at my front door and took me on my crazy inner-journey.

"The most profound pilgrimage I can ever make is within my own body". Saraha

Yoga has taught me to honor my body just as it is, in the moment. It showed me that, if I really take the time to listen and be curious, all I need to know, about my body and my Self, is available to me. While my mind shoots out an insane amount of unrealistic advice, my body has simple and practical solutions for me to apply in my daily life. By listening to it, I stay present and open not only to what's happening for me physically, but emotionally and spiritually as well.

“Though at times we look for outside sources to guide us, somewhere deep inside we know that we must slow down, reconnect with ourselves, and listen to our own inner voice.” Phoenix Rising Yoga Therapy

Today my body and I are like old friends. We know each other very intimately, we piss each other off periodically, and we love each other regardless. Thank-you old body, old friend. You’ve brought me joy and wisdom in the most unexpected ways.

What has been my most significant learning through all these years of practice?
Less is more and consistency is the key. A short, simple practice everyday, with the intention of getting acquainted with my body, has helped me feel so much more anchored in my life.

Here's my favourite way to "befriend my body". I invite you to try it out and see what happens.

Conscious Bubble Bathing!

• Ease yourself into the full tub.
• Sit and allow yourself to breathe. Nothing to do, nowhere to go…
• Enjoy the bath and be present to it. (10 minutes or longer...)

I leave you with my favourite reading to take with you as you soak in the tub:

"My old friend. My dear faithful body. How you’ve stood by me my whole life! Supporting my movements and strength, providing a solid structure with which I walk the earth. You have been with me through heaven and hell, ceaselessly serving me well. My dear old friend. My body. How may I now serve you?" Source unknown

And back to Fall...

Well kids! It's been a while since my last post. Sorry.... Lots has happened in my little world. I have now moved my Studio to my home located at 15 View St. Nelson. I am teaching classes and facilitating private sessions here. It's a cute little space. I think you'll all enjoy it.

I have recently launched a little contest to win free tuition to my upcoming Yoga Program (8 classes!). To win you must write a short essay answering the question "what type of relationship do I have with my body?"

Let me tell ya! My relationship with my body is ALWAYS changing. One minute we're best friends, the next minute we're squabbling siblings. It's always "interesting" to check in and actually listen to what my body has to say, and notice to what extent I'm willing to really listen.

I'd love to hear your perspective! Whether you're in Nelson or not, why not share your story?! Who knows what putting it all into words could do for you, and your body!

Send your essays to communityyogatherapy@gmail.com

Peace to you!

Anie Bou