Mind Body Messenger
Issue #12 April 2004

Keeping Up with Heather

We’ve been hearing the dire warnings for years now, we are living in an ‘Adrenaline Age’ where extreme is in, faster is better, and multi-tasking is no longer a special skill, but a survival necessity. In quick ten-second spots, the media warns us that extreme sports and video games keep getting more intense as boundaries are pushed to the limit. Behaviour is more extreme as road rage, grocery queue rage, and air rage is on the rise. And, the expectation that faster is better is everywhere. The TV tells us that we can have flat abs in 1 minute; a delicious home-style meal in 2 minutes; whiter teeth in 3 minutes. Not that we’re watching commercials, we are usually flicking channels, trying to find something to entertain us during the breaks in our entertainment.

Now, I’m not suggesting that our society is going down the tubes. We are, of course, ever evolving, and the resurgence of mind-body modalities is a good sign that we are shifting gears. However, I am suggesting that, even with yoga classes now in our schedules, a lot of our physical, mental and emotional issues today can be directly linked to the pace at which we are choosing to live our lives. A pace that may seem necessary when we compare ourselves with others, and a level of productivity that perhaps helps us to feel more valued. However, when we consider our personal goals, needs, and desires for a happy, healthy, satisfying life, are we really being fulfilled by this constant action?

The physical impact of this type of stress includes chronic tension, anxiety, adrenal problems, skin conditions, weight gain, low back pain, foot problems, headaches, neck tension, irritable bowel syndrome, digestive and elimination problems, breathing difficulties, heart conditions, skin eruptions…the list goes on. In our efforts to bring our bodies back into harmony, our use of anti-depressants, mood stabilizers, digestive pacifiers and sleep aids is rising rapidly, but a real solution will not come in the form of a pill.

What’s my point? We ‘drive-thru’ for coffee every morning. We talk on our ‘hands-free’ while picking at a muffin. We listen to music or books on tape while we go for our morning power-walk. We check emails while we talk on the phone. We get to the end of yoga class and jump up, turn our cell phones back on and return to ‘reality’, always onto the next thing. With all this multi-tasking and scheduling there is no time to savour, to reflect, or to observe an experience. Like flipping channels on the tv remote we skip from experience to experience without any transition time. In seeking something better, bigger, newer, more entertaining, we have lost the transition time in our lives. It is my suggestion that this is a mistake of grand proportions.

Transition time is magic. It is the “space between”, a zone where you make an experience your own. Where you internalize, process and integrate each experience in your life. Without the ‘space between’, we only record our experiences on a very shallow level, never finding satisfaction. Thus, we need more and more experiences to satisfy us-quantity over quality-speed over depth of experience. Take eating for example. Why do you think the diet gurus tell you to eat in a quiet space, to take your time? Because, of course, your body and mind registers the food you are eating better when you are calm, reflective, and focussed on your meal. When we scarf down a meal at work, or in front of the TV, we don’t ‘register’ the experience in any depth, and therefore we need more of the ‘experience’ to achieve satisfaction. The same goes with sleep. Reflect for a moment on that magical space between sleep and waking. You’ve pushed the ‘snooze’ button, and you drift in that timeless zone where you are in complete contentment. An exquisite time, the ‘space between’ is found in the cuddling after making love, the dressing room after a game, the ride home on the bus, and the quiet after a meditation. And, without that space, I’d like to suggest that would be living like robots.

Keep in mind, especially for those of us who suffer from fatigue, that when we do we are expending energy. It is in the ‘space between’ that we receive the energy made available by our actions. Thus, when we are always doing, without rest and reflection, we cannot draw on the energy available in an experience, and thus our energy dissipates. We are giving, but not receiving.

So, with this in mind, my suggestion is to take some time this week to reflect on how much transition time you have. How much ‘space between’ do you allow yourself to enjoy, whether alone, with a partner or with your family? After giving to an experience, do you allow yourself to receive? Does your schedule allow for time to observe and reflect? Can you create more ‘space between’ in your life to receive, reconnect, and imagine?

As always, I look forward to hearing your feedback, comments, and suggestions in this process.

Namaste, Heather!

(P.S. If your stress level is affecting your sleep, pay attention to the tips for better sleep below, and observe how a more restful sleep can improve your outlook.)

Sleep On It zzzzzzzzzzzzzzzzzzzzzzzzz

Current statistics indicate that between 60 and 80% of North Americans are suffering from sleep deprivation. High stress levels while multi-tasking work, family and financial responsibilities, poor self-regulation skills, and poor nutritional habits top the list of causes for sleep deprivation. Well, tell me something I didn’t know, right? Our minds are cluttered with thoughts and worries. Our bodies are cluttered with sugars, caffeine and toxins. And, our lives are cluttered with pressures, responsibilities, and demands. So, with all this clutter, how can you get a good night’s sleep? The following techniques will help you to not only improve the quality of your sleep, but will also assist you in maintaining a calm, balanced, and pro-active approach to everyday life.

Daytime Strategies for Better Sleep:

1. Stop consuming caffeine at noon. Caffeine can stay in your system for up to twelve hours, so if you are planning to get a restful sleep, you must stop drinking coffee and sodas and eating chocolate at noon. Choose water, juice, herbal teas, or at least switch to naturally decaffeinated brews.
2. Drink water. A consistent fluid intake throughout the day will help your body to flush toxins, will assist your digestive system in it’s cleansing process, and will help to keep your body and mind cool under pressure. This step will pay off when it’s time to turn in.
3. Exercise. Burning off the stress hormones in your body, focusing your mind on a physical task, and keeping your spine, nervous system, and musculo-health is essential to a good night’s sleep. Exercising earlier in the day is better…but wherever you can squeeze it in, it will be of benefit. A few yoga stretches at the end of your day can go a long way to improving your mind/body health.

The Body/Brain Connection

One reason many of us have difficulty sleeping is that we are not in synch with the body/brain drugs that wake us up and put us to sleep. When the sun comes up in the morning, it stimulates the Seratonin group to move through your system and wake your mind and body. When the sun goes down at night, it triggers the Melatonin group to put you to sleep. This is an impeccable system, however, with the advent of the light bulb, we now have an artificial ‘sun’ keeping the Seratonin flowing long after dark, and resisting the normal release of Melatonin.

Unwinding Plan

To get in synch with your bodies’ natural sleep system, it is important to reduce the stimulation of your mind/body, and create a ritual ‘unwinding plan’ that slows your body and mind down after a hectic day and prepares you for sleep. Having the same bedtime every day is a great start to improving your sleep habits. To enhance your sleep further, try the following:

1. Stop eating 2 hours before you want to go to bed. Digesting keeps your body awake, and impedes the bodies’ need to cleanse the internal organs overnight.
2. Reduce Stimulation. Dim the lights about an hour before you want to go to bed. Turn off or lower the volume on the television or stereo. Better yet, turn off the television, get off the computer, and turn off your cell phone. The combination of light, sound, and electrical energy produced by your computer or TV can over-stimulate your tired system and seriously impair your ability to release Melatonin and therefore get a good night’s sleep. Try reading instead.
3. Drink some cool water or herbal tea. Avoid alcohol, caffeine, soda, or carbonated beverages before bed.
4. Have a warm bath, light some candles, use some aromatherapy salts, and enjoy your relaxation time.
5. Have a ritual. Your evening ritual tells your body that you are preparing for bed, thus triggering sleep drugs. Washing your face, brushing your teeth, applying lotions, putting on your pyjamas…all of these actions send a message that sleep is coming.
6. Massage your feet gently before you get into bed with relaxing aromatherapy oils like lavender, geranium or camomile.
7. Once in bed, use gentle deep breaths to relax your body and focus your mind. Focus on how the breath feels moving in and out of your body.
8. Use your imagination to relax your body, starting with your feet, ask your body to relax and feel the warm, tingling sensation of relaxation move through your body. Move from feet to ankles, up to knees, and follow each limb or joint up to your head. Try not to think about ‘fixing’ your body at this stage, just let your body relax.
9. Before you drift off to sleep, focus on thoughts of harmony, peace, and love. Let go of the stresses of the day, and instead send benevolent thoughts to your family, your community, your world. This is an important step in creating a deep and restful sleep.

Please note: Due to a death in his family, Christopher will not be contributing to this month’s newsletter. His third instalment in his series ‘2004; The Year of Dreams and Commitment’ will return next month. We will be welcoming Chris back to Toronto in early June, and will update you on courses and personal services available in next month’s issue of the Messenger, once he has returned to work. Many thanks for your thoughts and prayers.

Quotes On…
Making a Difference

A great email forward that I’ve been hanging onto for a while. It’s apparently from ‘Peanuts’ creator Charles Schultz. But, whoever wrote it, it’s got a great message.

A simple quiz:

1. Name the five wealthiest people in the world
2. Name the last five Heisman trophy winners.
3. Name the last five winners of ‘Miss America’.
4. Name ten people with a Nobel or Pulitzer Prize.
5. Name the last 6 Academy Award winners for best actor and actress
6. Name the last 10 of World Series winners.

How did you do?

The point is, none of us remember the headliners of yesterday. These are no second-rate achievers. They are the best in their fields. But the applause dies. Awards tarnish. Achievements are forgotten. Accolades and certificates are buried with their owners.

1. Here's another quiz. See how you do on this one:
2. List a few teachers who aided your journey through school.
3. Name three friends who have helped you through a difficult time.
4. Name three people who have taught you something worthwhile.
5. Think of a few people who have made you feel appreciated and special.
6. Think of three people you enjoy spending time with.
7. Name half a dozen heroes whose stories have inspired you.

Easier? The lesson:

The people who make a difference in your life are not the ones with the most credentials, the most money, or the most awards. They are the ones that care.

A continuing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for inspiring and taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

The Pidgeon ... printer friendly version

This posture is an essential tool in opening the hips, extending the spine, and expanding the chest. Practice this posture only when your body is warm, after a workout, a walk, or near the end of your yoga practice. Note: this is not a suitable posture for those with hip or knee replacements.

Beginning in the downward dog or plank pose, draw the right knee forward to rest just ahead of the right wrist, allowing the heel of the right foot to rest just ahead and outside the left hip. With hands supporting the weight of the body, begin to rest your weight equally onto the outside of the right hip and the top of the left hip. To Maintain the posture, ensure the your hips and shoulders are square, chest is open, and shoulders down. This posture is called “the pidgeon” because your body should resemble the rounded breast of the pidgeon. Repeat on other side.

To Intensify the posture:

Beginners: Relax your hands, elbows, or entire arms onto the ground, forehead to the ground. Extend the foot away from the body until the knee is at a 90 degree angle. Intermediate: Bend the left leg, reach back and catch the inside left foot with the left hand.

Advanced: Reach back with the left hand, thumb facing up. Reaching from the outside of the left foot, catch the big toe of the left foot. At this stage the back of your left hand will be resting on the top of your foot-again from the outside of your foot. Keeping the hips grounded, slowly lift the left elbow out to the side, and then up overhead, drawing your left foot to your head. It is essential that you can breath deeply and keep both hips grounded before you attempt this level of the posture. Any benefits to this posture will be lost amidst struggle, competition, or tension.

Note: If you experience knee pain in this posture, flex the front foot. Do check with your health care provider before beginning any new exercise program.