In this episode, Theresa & Sherry talk about the value of practices. They share the practices they use on their own journeys of embodiment and how their practices have contributed to living more mindful lives. They explore the nuances of language when it comes to ritual, intentional/mindful living and the more formal practices that help inform the ability to more present & responsive.
Theresa offers a beautiful practice that is an extension of her deep connection to nature. The Japanese practice of shinrin-yoku means “forest bathing" or "taking in the forest atmosphere.” It is a perfect balance to a tech-heavy lifestyle. It is a mindfulness practice of engaging the senses to truly appreciate our place in nature. With each step the sensations under our feet change, massaging, soothing and grounding into the present moment. Through the variety of landscapes (earth, sand, pine needles, pavement, etc.), consistent practice can illuminate daily and seasonal changes internally and externally. Sitting or standing beneath a canopy of trees, we may learn to connect with nature, choose expansion & growth while seeing the world anew. Step outside to recover, balance and restore.
Sherry offers what she calls a Pu Pu Platter of Practices (for mind, breath, body & sound/vibration), so one may choose what works on any given day, in any given moment.
Basic Mindfulness Meditation Instruction:
- Take your seat (spine tall, seat grounded - if in a chair, both feet flat on the floor)
- Place your attention on your breath
- When you notice your mind has wandered from the breath, label your thought "thinking" and return to your breath - anything that leads your attention away from your breath is considered a thought.
- Repeat as necessary (no one thought is better or worse than any other)
Equalizing Breath - Extending Exhale
- Start by noticing your breath
- count to a comfortable number (I start with 5 to assess) - and equalize the exhalation to the inhalation - so if it's a 5-count, breathe in for 5, breathe out for 5.
- After a few rounds, begin to extend the exhale a count or 3 longer than the inhale.
Gentle Stretches through the planes
- Side Bending - seated on the floor or a chair, starting with the right hand (on the ground or side of chair), lift left arm up, extending from root of shoulder to tips of fingers and arc over to the right. You may pulse here or find relative stillness. Repeat on Left side. Do a few rounds on both sides.
- Seated Cat/Cow - hands on knees, INHALE roll shoulders back, lift chest, look upward (with some control, do not let head just fall back), backhanding to your comfort. EXHALE, round shoulders forward, navel to spine, rounding in the upper back. Repeat. Do as many rounds as feels good.
- Gentle Twist - From your seat, inhale let the spine get long, exhale twist to the right (left hand on right knee, right hand outside right hip or at the base of the spine). With every inhale, lengthen, on every exhale twist (even if it's in your imagination - don't over-twist). Repeat on Left side.
Chant chakra seed sounds (singing or speaking)
- LAM (Muladhara - Root - Earth)
- VAM (Svadhistana - Sacral - Water)
- RAM (Manipura - Solar Plexus - Fire)
- YAM (Anahata - Heart - Air)
- HAM (Visshudha - Throat - ether/vibration)
- AUM (Ajna - Third Eye - Thought - beyond elements)
- NGG (Sahasrara - Crown - Light - beyond elements)
This is not a teaching on the chakras, but using these bija, seed sounds, is a nice way to introduce chanting. You could also just OM. OM contains everything in four parts: Ah (creation), Ooh (preservation), Mmmm (destruction) & silence (before creation). Do not articulate each part, just chant OM.
Also mentioned was the podcast, The Road Home with Ethan Nichtern (this is a link to listen on Apple Podcasts).
Our Amazing Team:
Judith George - Editor (video & audio)
Keith Kenny - Music
Cindy Fatsis - Photography
