Last weekend, during my kundalini practice, I was lead through a powerful kriya (kree-ya) that released an immense amount of heaviness from my mind and body. A kriya in Kundalini is a set of poses and meditations and this one focused on releasing anger.  

Our teacher guided us through it.  He encouraged us to really release.  To really get pissed.  To really go for it!  And once I got that permission, I had a flood of emotion come up.  I became so entrenched in that kriya that I almost didn't hear him as he guided us out of it.  I have been dealing with some stressful situations and I never realized how much anger I was storing about it.  It was one thing to get all pissed off in the moment and when having to deal with the frustrations that kept coming up, but when I wasn't directly dealing with that particular stress, I didn't think I had any anger within me.  Turns out.... joke was on me because a sh*t storm came up!  And it was one of the most powerful releases I ever experienced.  My arms shook afterward, my body felt exhausted and my mind felt clear.  It was a beautiful moment of peace.  And since then, I've been practicing this kriya with amazing results!  

It got me thinking back to when I was anxious.  I know there's a lot of fear that clouds our minds and bodies when we're dealing with intense anxiety, but I think it can even go deeper.  Sometimes we're just downright pissed! 
 
"why me?" "why can't I be strong enough to let it go?" "why do I always have to deal with this?"

If any of this sounds familiar, don't be surprised.  I can sometimes forget how much anger I used to have towards my anxiety.  

So I wanted to share this clip from Maya Fiennes on a kundalini practice to release anger. This isn't the exact one I did, but it's very close.  Pay special attention to the mantra and breath. Anxiety creates frustration and frustration creates anger... so it's an important part of our practice to work on letting it go.  Mentally, I believe forgiveness does this too, but sometimes that's a hard thing to offer when your body is riddled with angst.  When you practice this, AND forcus on forgiveness (remember, its for YOU, not them!), miraculous shifts can occur!

xo,b 

I wanted to share a Kundalini meditation with you today that you can literally do anywhere!  I have been practicing this meditation and love the peace it offers to both my mind and my body.  This is a great meditation to incorporate into your daily life and also right before or after a stressful situation. 

KUNDALINI MEDITATION FOR STRESS RELIEF 


-sit upright in a comfortable position and rest your hands on your knees in gyan mudra 

Anxiety often blocks our ability to find gratitude and contentment in our daily lives. Anxiety leads us towards feelings of fear, stress and insecurity.  


It's during these times that we need to focus on appreciation and santosha (contentment). Our santosha practice helps guide us to find peace regardless of what our path presents us with. Santosha is one of five niyama practices that can be found in the eightfold path in Patanjali's Yoga Sutra and encourages us to find satisfaction with what we are given in life.  


Here are 3 tips to help guide you to gratitude and practice santosha 


1- keep a journal with you at all times. during the day, write down everything you find yourself being grateful for and satisfied with. whether big or small, write it down! the act of writing it down makes you become aware of what you are thankful and happy for and at the end of the night before you go to sleep, pull out the journal, read what you wrote down and reflect on all of your daily blessings. *the coolest part about this practice is that you go to sleep with a heart full of appreciation. 

2- offer sincere moments of gratitude to everyone around you. go out of your way to show the people you love how much you appreciate them. tell your friends, family and co-workers that you are thankful for them and truly express appreciation for what they do. spread this appreciation far and wide- to the stressed out barista that makes your morning latte to the office intern who helps organize your files. when you operate from a place of gratitude, you will bring more things to be grateful for into your life. offering it outward, helps you feel it and experience it inward. 

3- create a mantra. make one that empowers you, reminds you to find peace with what is and be grateful for it. write that mantra on the cover of your gratitude journal. write it on post-its and stick them around your house. make it your background on your laptop and phone. incorporate it into your meditations. do whatever you can to expose yourself to this mantra everyday. and most importantly, say it when you notice ungrateful, anxious and disempowering thoughts come up. 

what are you thankful for today?
i am thankful for you. 

xo, b

-gabrielle bernstein

I love the above quote from gabby bernstein. I think what I love most about it is that I have so much experience with this!  

Many times in my life things happened that caused me to re-evaluate my relationships with those around me. I began to carry the heavy burden of anger, resentment and grudges towards people and situations that I felt I had no control over and were causing me pain. No matter how hard I tried to let these emotions go, something would come up again to make all of these feelings resurface.  Before I knew it, holding onto anger about certain situations was becoming my full-time job. 

Forgiveness is something I used to see as a weakness.  I used to believe that if I forgave someone, I was allowing them to continue to hurt me. I saw it as an external practice.  I thought if I offerered forgiveness, that meant I accepted the way I was being treated and accepted that person or situation. It took me a long time to see the power of forgiveness.  It is the exact opposite of what I used to believe it to be. Forgiveness is one of the most powerful things you can do for YOURSELF. 
This continues to be a daily practice for me and one I do truly for myself. I forgive and let go of resentments because it frees me. I let go of grudges so I can continue to grow into my truest self and not let other people's crap hold me back. And the forgiveness I offer releases much of my anxiety and stresses. It's definitely not an easy practice, but it's one I truly believe in as being key to eliminating anxiety and stress and allowing you to feel the freedom you deserve. 

I wanted to share with you my Forgiveness Meditation


-sit up tall in a comfortable position, rest your hands on your knees with palms down (for grounding energy)
-begin to breathe deeply into your belly through your nose
-after you settle into a deep and calming breath, close your eyes and begin to visualize the person or situation that you're struggling with offering forgivness to
-breathe in and acknowledge the experience, accept the feelings and emotions that come up 
-exhale and release them with intention and purpose


here's a mantra to use during this practice:


-INHALE: i accept you/this situation and i understand the resentments i feel no longer serve me
-EXHALE: i let you/this situation go, and with that i also let go of my anger/frustration/hurt (whichever emotion is most powerful for you and is holding you back)

INHALE: i offer forgiveness to both you/this situation and to myself
EXHALE: i release resentments and replace them with love 

don't worry if you're not a meditation maven, just do what feels naturally!  remember, this is a practice for YOU. we forgive others to set ourselves free. 
xo, b 

It's no secret I'm a big fan of EFT (emotional freedom technique, also known as Tapping). It's so easy to do and I love to incorporate anything into my life that relieves stress, renews my energy and can be done at a moment's notice.  

I put together a quick 101 on the tapping points:

The points to tap, in order:
 -karate chop edge of the hand
-between your eyebrows
-outside edge of eye
-under eye
-under nose
-chin
-center of chest
-underneath your arm (below the armpit)
-top of head

when you start on the edge of your hand, say a 'set up statement' 3x. this statement sounds something like this:
"even though [insert the issue you're working through] i completely love and accept myself"

the set up statement can really have any ending that works most powerfully for you. the issue can be anything from having immense anxiety, struggling with depression, feeling out of control, trouble letting go of anger... really anything you're working through. and the end part should be something that makes you feel powerful. i happen to believe strongly in always planting seeds in my mind and body of self love and acceptance, since i spent many years struggling with that, so that happens to be the end of the statement i use most. but it can be interchangable. it should be something that speaks to you. say this statement 3x while tapping the edge of hand. 

next, move onto all the other tapping points in order. doesn't matter what side you tap on. as you tap begin to say how your issue makes you feel, the emotions you're going through, what's happening in your body. be honest here. let it flow! i kind of compare this to the exercise of free writing. just free tap! let all your gripes, fears and feelings flow!  and tap out on each point for as many times as you like- start with at least 5-10 taps on each point.

when you're done tapping, close your eyes, take a deep breath and long exhale. feel the shifts in your energy! 

the most beautiful part of this practice is that there's really no right or wrong. your set up statement can be anything that speaks to you, you can tap as many or few times as you'd like, you can go through the whole tapping process for as long as you'd like. there's an element of being intuitive here that i just adore! 

so tap away wellness warriors! 

xo, b

I'm often asked by students and clients what I personally do to work through my stress and anxiety.  

I have a few practices (tools in my kit!) that I rely on heavily- and daily- to keep me cool, calm and collected and I'm very excited to share them with you!

My Go-To Stress Busters:

1) Yoga- of any kind! Any movement, whether a sweaty vinyasa or a chill yin class helps me untangle the knots of stress that I hold in my body.  Moving my body takes me out of my mind and keeps me focused on the present. 

2) Meditation- A quick 5-10 minute mini-meditation is usually all it takes.  I practice a visualization meditation where I relax every muscle in my body and picture myself strong, capable and overcoming whatever challenge I'm facing.  I also vividly picture my desired outcome. This helps plant the seeds in my subconscious of what I want and need to happen. 

3) Morning Ritual- I literally wake up 2 hours before I need to be out the door.  Whether to teach a class, run an errand or workout, I'm always up 2 hours (if not earlier!) beforehand. A lot of people laugh at this, but it ensures I always start my day in a relaxed way.  I read, write, meditate, listen to my favorite tunes in the shower, have a filling breakfast, enjoy some coffee, walk my dog... and then i'm on my way. If I start my day rushed and chaotic, it usually stays that way! And I get very stressed when I'm rushed. 

4) Sleep/Bedroom Tranquility- I have worked my schedule out so that I do not teach late evenings anymore.  I make sure to always get my rest when I need it.  It keeps me centered. I have made my bedroom an oasis that I love to unwind in.  Having this tranquil room to escape to at the end of a long, busy day helps me rejuvenate. It is a phone-free/work-free zone. 

5) EFT/Tapping- I LOVE to tap! I have experiened monumental shifts in my perception and energy since I started tapping.  I tap in my car, before class, during stressful times and sometimes even when I first wake up in the morning. I am in love with how I feel after I work through a tapping session. It's quick, easy and powerful!

Those are some of my stress-busters I practice in my daily life.  I also like to sprinkle in workouts, journaling and deep belly breathing when needed. While many of my tools in this kit ebb and flow (such is life!) those top 5 are my everyday essentials.  And every now and again, a glass of wine doesn't hurt either!

xo, b

It's funny how the thought of inversions tend to conjure up images of handstands and balancing on one's head.  Inversions are actually very calming poses, but the initial thoughts about them cause anxiety and stress to plenty of people!  So let's shine the spotlight on INVERSIONS today.  

Why do inversions?  From just a general health perspective, inversions reverse blood flow and improve circulation, they increase our immunity, prevent illness and even energize us!  From our perspective of being over-stressed and anxious, inversions calm our nervous systems.  Inversions trigger our parasympathetic nervous system which enables us to feel calm and balanced.  Our sympathetic nervous system is responsible for our stress response, so the more we activate the parasympathetic nervous system, the more grounded and stable we'll feel!  

Now, not every inversion is built the same.  Yes, you can pop into headstand for a couple of minutes and enjoy the benefits of flippng your world upside down, but what if that's not in your practice yet?  Are you out of luck?  Nope!  Here are some beginner-friendly inversions that you can try today:

These are all gentle inversions that most of us feel comfortable trying!  Next time you're stressed, literally flip yourself (and your world!) upside down! Change your perspective, change your life. 

**contraindications: unmedicated high blood pressure, some heart conditions, neck injuries, recent stroke, detached retina, glaucoma, and epilepsy are common issues that should be addressed before inverting. Always talk with your doc if you're unsure before adding something new into your practice and life!  

xo b 

Panic attacks suck.  That's the only way I can describe them.  And I've definitely had my share of them.  I used to have one almost every other day at the peak of my anxiety.  

Let's break down these TIPS on how to handle a panic attack in yoga terms, shall we?

1- Practice TAPAS (self discipline). Panic attacks are mentally draining and physically stressful on our bodies, but they cannot hurt us.  When panic attacks happen, we often spend time trying to 'fight' against it or push it away.  Once an attack happens, the best thing to do is ride it out.  Just sit with it.  It's not easy, but there's no sense in fighting it.  Our bodies are already in 'fight' mode.  You know what anxiety is, you know it's causing this attack, so sit and move through it. Be present with what is happening.  Tapas teaches us that sometimes "burning" through something is the only way to get through it.

 2- ASANA. Do some yoga.  Move your body.  Stretch, vinyasa a bit or do some restorative yoga. Stay present with what you're doing and how you're moving your body.  Become aware in subtle shifts in energy and return your focus to your breath.  Legs Up the Wall and Forward Bend are great places to start!


3- Remember SATYA (truthfulness). You know what anxiety is.  You are, on some level, probably aware that what you are experiencing is indeed a panic attack and not an actual heart attack or stroke.  You know it will pass. You know what is happening to your body and you know you will live through it. So literally talk yourself through it.  Keep focusing on these TRUTHS.  If you can, let someone close to you know what is going on.  Shine light on what is happening to you.  The more light you cast on anxiety from speaking the truth about it, the less darkness it can bring to your life. You have the knowledge to talk yourself off the edge.  Or at the very least, talk yourself through the symptoms you experience from a panic attack. 

4- PRANAYAMA (breath work).  Breathe it out!  Deep belly breaths, alternate nostril breathing, equal breathing...  All of these are yogic breathing practices that help alleviate anxiety and either stop, or significantly shorten, a panic attack.  

5- Let go with ISHVARA PRANIDHANA (surrender).  Have trust that you can heal from this. Anxiety can make us feel helpless and unable to see a light at the end of the tunnel.  Stay dedicated to your journey and trust in the universe.  Have faith in your practice and strength.  Believe in yourself.  And lastly, surrender your struggles.  


xo b 

One of the questions I get asked most frequently is 'what breathing do YOU do when you're stressed?' 

I don't even need to think about it anymore.  The answer is always clear: Alternate Nostril Breathing, or Nadi Shodhana.  

If you've never tried it, it can be quite powerful.  This pranayama practice slows your breathing down, it lowers your heart rate, it syncs both hemispheres of the brain and it purifies the energy channels in your body.  And, most importantly, it REDUCES stress and anxiety!

Sound amazing?  It is!  But it is definitely a practice.  Before you try this at home kids, start with some deep breaths through your nose.  Then for 30 seconds at a time practice the alternate nostril breathing.  Eventually build yourself up to 5 minutes.  You'll feel instantly blissed out! Once you're comfortable with the belly breathing, you can give this a go. 

Here's how to start:

Sit upright in a comfortable seated position, begin deep belly breathing through your nose.  Allow your brain to quiet down and rest your attention on the breath

Press your right nostril closed with your thumb and inhale through your left nostril.  Once you've taken a full inhale, gently exhale through your left nostril

After your exhale, close the left nostril with your ring and pinky finger.  Inhale through your right nostril.  The exhale through the right nostril.  

That's one cycle.  You can repeat for 30 seconds, and again, work your way up from there!  Once you've completed a few cycles of breath, release the nose completely and enjoy breathing normally. Begin to notice any subtle changes.  

This will be one of your most powerful 'stress-less' tools!  Have it handy in times of challenge and when you feel anxiety creep up!

xo b

My class theme this week has been Totally Tapas.  I created a flow that focused, quite literally, on heat.  The heat we create physically AND mentally. I felt it was appropriate after talking with someone about her journey with anxiety.  

I think the most important thing I've ever shared with my students and clients is that we don't lose our anxious tendencies overnight. We weren't born anxious.  We didn't come into this world with OCD and phobias.  It took time for us to create them through our perceptions and experiences.  The same is true for us to heal from anxiety.  It takes time.  There are so many times I see people have monumental breakthroughs, only to feel they are "cured" and then they slide right back into old patterns- which in turn cause the same anxieties to arise.  I know it gets frustrating when we find relief through yoga, breathing, EFT, etc. and it doesn't stick around that long.  Healing from anxiety is literally a practice, just like yoga.  There's no such thing as a "cure" because anxiety is an emotion. Just like happiness and anger.  We don't just eliminate it.  We learn how to work through it.  Similar to when we step on the mat in yoga.  Perhaps you're being challenged with a tough sequence full of poses that you struggle through.  You don't just step off your mat and leave, right?  At least I hope you don't!  You find a way to make the pose work for you!  Maybe you modify it or even just sit it out and take a child's pose.  Whatever it is, you figure it out.  And you go back again the next day, or the day after that. You keep working, practicing, and opening up new experiences.  I remember when I used to find headstand traumatizingly scary!  Now I love it!  It took patience, perserverence and commitment to get to that place.  Same with anxiety.  We will constantly be challenged along the way.  We just have to remember to stick through it and find a way to cope.  

So a tapas themed practice really called to my soul this week.  Tapas is the Sanskrit word for heat.  In yogic philosophy it is the fire that burns within us.  It is our self control, our focus, our drive, our discipline.  It is the discipline that we need to obtain a goal when we are faced with struggles along the way.  

So tap into your Tapas this week.  Identify your challenges and open up the space within you to have the discipline and mindfulness to keep pushing through.  Whether kicking into handstand or conquering a fear, you have the power within you to make it through! 

xo b


photo cred
https://www.google.com/search?q=handstand&source=lnms&tbm=isch&sa=X&ei=uSqAUe-WHqaT0QGgnYDQDg&ved=0CAoQ_AUoAQ&biw=1366&bih=667#imgrc=BynKu219vE0doM%3A%3BGnUIE-hqXBinFM%3Bhttp%253A%252F%252Fwww.yogirose.com%252Fwp-content%252Fuploads%252F2010%252F07%252Fhandstand.jpg%3Bhttp%253A%252F%252Fwww.yogirose.com%252F%253Fp%253D30%3B333%3B500