By Halcyon

We all deal with the ups and downs of day-to-day life, but unless you’re Martha Stewart, the holidays can be especially stressful. In this issue, halcyon introduces us to some simple techniques to help you ground and re-center. Please remember that it’s always advised to discuss changes in your regimen with your doctor or other health care provider, as he or she will be in the best position to address your personal needs and special concerns, particularly with regards to physical activities to which your body may not be accustomed – however, if you’re interested in holistic care, we hope this article will provide you with some opening discussion points!

Peace and Mindfulness Edition

Sophrosyne: (n.) a healthy state of mind, characterized by self-control, moderation and a deep awareness of one’s true self and resulting in true happiness.

Even on a good day with the best of intentions, achieving balance and self-awareness – never mind true happiness! – can be a challenge. Throw into the mix the joyful noise of the holidays, with parties, family, gift giving, and a society that has been sucked into the commercialism of the holidays, and you have a potent mix that can be physically and emotionally draining. Complete with superhero cape, I’m here to the rescue to give you some tips and strategies to keep it together, even when the in-laws come to visit or crazy Uncle Al drains the punch bowl and wants to sing carols in his boxer shorts!

• Mindfulness: The act of having an awareness of the world around you.

By doing this you keep yourself in the present instead of running in all directions as you try to complete everything on your to-do list. Think of it as hitting a pause button, taking a few moments to breathe and focus on the here and now. I’m not going to lie and say that after using these strategies, you will suddenly be serene and magically centered, but with practice you can get there!

Slow it down

These days, technology is at our fingertips. Your boss can get a hold of you via text or email, all just a tap away on your phone. Likewise, we’re bombarded with news and soundbites of all sorts from all directions. It’s no wonder we’re running around frantically, feeling overwhelmed and unable to wind down. This first strategy places an emphasis on deliberately slowing down. I use tangible objects to remind myself – my favorite being cat’s eye stone, because it reminds me of the third eye chakra and focus. I keep the stones in my pocket, in my purse, even in drawers, so that when I see it, I know to tell myself to slow down, take a breath, and be present.

Breathe

We all do this without so much as a thought. Breathing, in the way I will outline, is a game changer in the art of mindfulness. This deep breathing technique is specifically created for easing nervous tension and is excellent for simply bringing some focus back into your day. It’s the 4-7-8 technique: 4 seconds inhale, 7 seconds hold, 8 seconds exhale. You can do this wherever and whenever you need to slow down.

Mantra Power

The same as breath control helps us to center and focus via the body, so does the mantra do for us via the mind. There is true innate power within ourselves and these words help to bring it out.

When using a mantra, or by utilizing it in a chant, visualize the words and meaning vibrating through your entire being.

There is a definite connection between the mantra and the chant itself. Both the repetitive nature and tonal quality influences an alteration in our brain that can elevate mood and leave you feeling invigorated.

Here are a couple of mantras and their meaning to help get you started:

Om

• Means the sound or vibration of the universe. It’s the single most important mantra and meaning in the east.
• Om goes beyond beginning or end and symbolizes the trinity of Vishnu, Brahma and Shiva.

By chanting Om, you bring yourself into a calm and balanced state. The vibration helps the mind to release restless thoughts and focus on the moment.

Om Mani Padme Hum

• This is the most important mantra in Buddhism. It means “Jewel in the Lotus”. It is a way of saying that in the mud of self-limitations, we are all jewels waiting to be uncovered.

This chant helps to unlock the compassion hidden within. By speaking or chanting this regularly, and with good intentions brings a cleansing sensation to the mind.

Keep Calm and Drink Tea

Don’t worry, it doesn’t have to be tea! Coffee, cocoa, or your personal favorite hot beverage all work great. The key here is making it yourself, as it become an act of nourishing ourselves that brings us right into this moment.

Have a conscious awareness of what you are doing at the time you prepare your drink. Even if you’re just heating water in the microwave, try to slow down and take note of your senses. Be aware of your breath and being present as you give yourself this gift of something warm.

Stop and Do Yoga

I’m not going to try to get you to turn yourself into a pretzel! While this is not one you can just do while you’re losing your mind at the mall during Black Friday, (though if you do, please Snap Chat!) once you get to a quiet place, give it a shot. I promise you’ll thank me.

Child’s Pose (Balasana)

• Helps to release neck, shoulder, and upper back strain. It can also help to calm the nervous system through steady conscious breathing.

Kneel on the floor and sit on your heels. Allow yourself to bend forward and relax into the stretch. You can either rest on your chest or your thighs, or for a full stretch, spread knees out to the side, keeping your feet together and lower your torso towards the ground. Your arms can be stretched out in front of you or reaching back towards your feet.

Legs Up the Wall (Viparita Karani)

• This pose can relieve a lot of tension in the hips, a great source of lower back pain.

Set up a folded blanket beside the wall. Lay on your left side with your hip on the edge of the blanket, as if you are sitting on the wall. Kick your legs up and lay on your back with your legs straight up the wall and the blanket beneath your hips. Relax into this restorative pose and if you can, stay here for at least 5 minutes. To get out of it, bend your knees to your chest and roll on to your side.

Seated Forward Bend (Paschimottana sana)

• This pose calms the mind, reduces headaches, and can lower blood pressure.

Begin by sitting up straight with your legs stretched out in front of you. Keep your spine straight and your feet flexed, so that your legs are engaged. When you exhale, lean forward, hooking your finger around your big toe if you can reach. If you can’t, don’t over-stretch; just rest your hands on your knees or whereever is comfortable for you. With each breath continue to deepen your stretch and find more space between each vertebrae.