Professional Documents
Culture Documents
* I itation
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lu definition of good health in a sense ol
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complete guide to j i
pilates
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meditati
stress re
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programs descr
contents
w Introduction
Pilates
Yoga 68
Meditation 130
Index 254
riiunc GUIDE
Introduction
Modern living imposes stresses and strains on all of us — physical,
to help you to unwind and to enjoy life to the full. Learn how to
vitality, find serenity, and get the best out of every day.
The four sections of this book can be read as stand-alone modules, but they are
you to overcome he pressures of modern life the natural way, to maintain health,
Read them all and take elements from each to develop your own personalized
approach to taking care of yourself that suits your circumstances and your lifestyle.
the body. It is a great way of changing your body shape for the
in its own right, and there is more to it than just relaxation. This book shows how, with
practice, meditation can be used to restrain the wanderings or "chatter" of the mind, so
that you can bring yourself back to full awareness and experience things as they really
are. Meditation can improve your concentration, increase your self-awareness, and
combat stress in your everyday life by helping you to relax and cope. Meditation can
improve physical and mental well-being and can be a route to inner harmony.
The final section of this book shows you how to relieve stress in your life.
It reinforces many of the messages of the earlier sections, but also offers other options
No matter what your age or level of fitness, your life can be made better.This book
shows you how to find the time to take better care of yourself and guides you
of your life
— physical, emotional, and spiritual.
I
ft
E.
pilates
PI L AT E S
Introduction
I hroughout history, people have looked tor new and innovative ways to exercise.
\\^ i
.in trace yogi u> the Indian sub-continent as far back as 4,000 years, and t'ai chi
ch'uan, flowing torn oi movement, to the China of 2,000 years ago. Developed in
the 20th century, Puatet cornbtnes ancient wisdom with contemporary knowledge.
The Olympic Games, which started in held every four years are a world event. Like
Greece around the 8th century bce. the Games, many ancient forms of exercise are
attracted athletes from all over the world. still widely appreciated today, but all over the
Although the games were stopped in 393 CE, globe people have continued to find new and
>
in the spotlight. They football, basketball, and ice hockey, to the new
continue to attract body-conditioning systems, including weight-
practicing Pilates.
thing about
body as possible. This means that carefully designed exercises are very effective
almost anyone of any age and level for helping you to tone your body and achieve
of fitness can do it. Whether you a longer, leaner look and great shape, without
are young or elderly, a fitness creating muscle "bulk." They will help you to
fanatic or someone who hasn't reduce stress and beat fatigue, as well as build
exercised for years, you can reap up your self-confidence and heighten your
the benefits of Pilates. You do not sense of well-being. You will start to look and
need any equipment either —you feel superb, and move with a new grace that
can do Pilates in your own home. comes from improved coordination and
and put
time to start reshaping your body — all you
minimum strain on the body. need is a little time and the desire to succeed.
I PI L AT E S
PART I : BACKGROUND
What is Pilates?
PUatCf ii i System oi exercise that allows you to take control of your mind and your
body. It uses unooth, flowing movements thai tone and stretch your body and increase
ttfl 1
1
•_: i i i .tiul flexibility in \mir muscles and joints. It also utilizes the power of the
mind n> help with the exercises and to increase the harmony between body and mind.
take some of his inspiration from yoga, the work the muscles of the body as efficiently
exercises are different. If you have a Pilates as possible in the minimum time. These low-
studio near you whuh has special apparatus, impact exercises treat the body as a whole
such as pulleys and springs, these can be and are very effective. There is therefore no
helpful but are not essential. Through need to spend hours each day in the gym: you
performing the exercises in this book you will need to practice only two or three times a
see that the only equipment needed to reach week, and can start with 10-minute sessions
optimum fitness and health is the body itself. and build up to longer ones slowly.
Reshaping the body recognize that you cannot totally change your
The capacity of the Pilates exercises to shape. The chart below shows how the human
reshape the body has attracted many people body can be classified into three basic shapes,
from all walks of life over the years. While it is which are known as the ectomorph, the
certainly true that this form of exercise can mesomorph, and the endomorph.
alter your physical appearance, it should be These shapes help to define how we look,
remembered that each person has his or her but some people believe that a person's body
own individual body shape. It is important to shape can also be linked to certain personality
work with what you have already and to traits. Some of these are listed below.
'ft
^
=
Light
and
and
thin,
Ectomorph
delicate; often
chest, limbs,
Mesomorph
and muscles
* Endomorph
from rickets and other illnfmrn is 1 child and grew up determined to >tren#hen his weak
\\k\\. His interest in fitneM was Fueled during the World War 1, when he served as an
exercises that used various moved to America and opened a fitness studio
Pilates today
Originally there were 34 Pilates movements
W h do P i I a t e s ?
I he Pilates system often complete work-out tor the body that exercises not just the
m. ui' muscle group*, but weaker, less'iised muscles too* It therefore enables you to
achieve .1 perfectly toned hod) and realize your true fitness potential. It is also an
en it w lystem thai is open to all, because anyone of any age can do Pilates.
Benefits
of Si
circulate around the body.
adrer xxty
Lymph carries white blood
cells, which fight disease.
More efficient digestion
can help to tone and strengthen Sculpted body: l"he exercises help
the muscles of the stomach. Since you achieve a longer, leaner look
it
also helps to re
Greater strength and coordination:
help to ease the digestive process.
As you practice, your coordination,
which shuts dov. >es of
strength, and balance will increase. You
severest" on.
will move with greater ease and grace.
WHY DO ultima I 5
Learning to
The best physical fitness programs are practice Pilates
those that improve flexibility, build strength, This section provides a basic introduction to
and increase stamina. Pilates helps you to Pilates, and will be useful to anyone who wants
build your strength and flexibility, and to find out more about Pilates and learn how
improves your muscular coordination, but to do some of the basic exercises. It is
to get the maximum results you particularly suitable for people in reasonable
PI L AT E S
particular mutflt groups the\ work on the boch, as a whole, equipping you to perform
everyday t.i>k» more efBciently, Mich aa carrying shopping, gardening, and moving
rurniture* Practicing Pilate* will alto enable you to become more supple and flexible.
physical one. It can increase your self- on the body on many different levels:
Tissue
Pilates exercises can help to tone the
At the center of the nervous system are the Nerve impulses are sent to and from the brain
brain and spinal cord, but the nervous system and tell us how we feel. They also coordinate
is in fact a vast network of cells that carry our movements. Pilates helps us to find a
information between all the parts of the body balance between relaxation and tension, and
in order to control the body's activities. It is to develop awareness of the nervous system.
18 PI L AT E S
There are over 650 muscles in the body and physical exercise is contrary to the principles
they do a huge amount of work. They enable of Pilates. however. Pilates concentrates on
the body to move, they allow us to sit and working the whole body, and in this way
stand, and they control key body functions. prepares it more thoroughly for performing
The heart, for example, is a large muscle that everyday tasks. Muscles often work in pairs or
pumps blood around the body. The stomach groups anyway, and so concentrating on one
and intestines are also muscles that are muscle will only work to the detriment of
responsible for the digestive process. Pilates another. However, it is a good idea to know
helps to tone and strengthen these muscles where different muscles are situated in the
so that they work more effectively. body, so here is a quick reference guide.
I
*, Gluteus maximus A pair of muscles
angular muscle
Pilates exercises work to bring the bones of efficiently. Regular practice of Pilates can also
the body back into their natural and correct mobilize joints and keep the whole body
alignment. With regular practice, this helps working smoothly. This can be especially
to improve posture and coordination of valuable as you get older, because you will
movement. The exercises also increase be able to increase your mobility and stay
stability, which in turn enables you to perform more active well into your later years.
mandible
cervical vertebrae
clavicle
scapula
humerus
lumbar vertebrae
tarsals
metatarsals
phalanges
20 JITM1
PART 2 PREPARATION
Equipment,
environment, and safety
Although loseon Pilates devised man\ ingenious pieces ol equipment to enhance hi>
exercises, and these if no doubt thai the apparatus can produce \er\ beneficial results
If you have a Pilates studio near where you that it is worth investing in a thick sports mat,
live, this is helpful but not essential. Anyone but again this is not essential.
can practice Pilates in the comfort of their Your working space should be warm
own home. You do not need any special enough to keep your muscles relaxed.
apparatus to do the exercises, but you should However, avoid working in very sunny spaces
ensure that your working area is both or near sources of artificial heat because your
comfortable and safe For the floor exercises. body will become too warm. Ensure that there
a thick carpet or rug that helps to protect is a good air supply and that there is no
your spine is important. As you progress onto clutter around you or any other obstructions.
ideal because you can see your muscles Some people like to do one daily
as you work them. These are not vital, session of, say, 1 5-30 minutes, while
whenever you feel like it, at any four times a week. However, any
time of day. Some people feel time you spend doing Pilates will
you are tired or feeling unwell. the time and in the place that suits you best
22 PI L AT E S
Safety
Whether you are going to do a five-minute
exercise session.
Water helps you to Push toxins from
your system; a lack of it can cause
headaches, nausea, and tiredness.
24 Jifin
utci iti. powei oi the mind to help with the physical exercises. This mind-hody
Btnftfi ui.ihlni': tlu Ihk1\ and the mind to work together to create a
Before you begin your new exercise strength, and achieve a greater
you hope to achieve. If you want to sculpt you want to be slimmer. Pilates
your body to make rhe most of its natural will help you to tone and shape
shape, you can do so v.ith Pilates exercises. your body, but it won't make
You can also look taller, ind be leaner and you lose weight on its own
more supple. You can also improve your you will need to adjust your
The power of
visualization
The mind has enormous power to bring about
page 1
6), which will release adrenaline and I
anti-inflammatory agents into the system, and
Likewise, if we visualize ourselves experiencing thoughts before, during and after exercise.
a really joyous occasion, the body will respond to do the exercises correctly. For example, if
accordingly by releasing "happy" chemicals you imagine that your lower back is anchored
such as endorphins into the system. to the floor, or that you are pulling in your
You can learn to use the power of navel toward your spine, it will help you to
visualization to help you while you exercise. work the right muscles and to perform the
For a start, simply visualizing yourself how you required movement correctly.
want to be will help you to manifest that wish Visualization can therefore be a great ally
on a physical level. It will also help to keep in any fitness regime —and it costs nothing to
your motivation up. Practicing visualization can incorporate it. You should use it as much as
also help you get into the right positions and possible to get the quickest and best results.
Learning to
breathe correctly
c orrv.t breathing if vital to ensure a good tlow oi oxygen into the lungs: life-giving
oxygen cleansei the bloodstream and energizes the whole body. Although as babies,
ui naturally breathe correctly, main people develop poor or incorrect breathing habits
lu >ut their li\cs. The correct technique can be mastered with a little patience.
The breath is the very stuff of life and there When you inhale, you take oxygen into the
are many benefits to be gained by learning to lungs. The act of breathing also circulates
breathe correctly. It can: blood around the body. When you exhale,
Cleanse the bloodsn 2am you expel stale air and gases, such as carbon
t_ m
umani 27
each breath. This ensures a good intake and abdomen was a crucial part of his exercise
expulsion of air, but is not suitable for Pilates. regime, because it gave the whole body the
Pilates way It is not difficult to do. but if you around the bottom of your chest in order to
have been accustomed to a different method help you perform the movement correctly.
of breathing, n may take a little time for you When the technique becomes natural to you.
to get used to it At first, you will need a long you can dispense with the cloth.
Place the cloth homomawy around your bock and bring the ends round
naiunBf apart, then u bock on your hecfe 10 that four buttockt to the front H mddk. so that you are holding
should be around your it
ant rmnf on them Ake motne*, ut upr^ht on o chow
. Do not fee around the bottom of your chest and nbcoge Keep your
shoulders
your body rest on cne bock of the chow ut down and let your dbows moire out a lrttk from the sides of your body.
LEARNING TO BREATHE nnmm 29
IiR Caution
Remember you should exhale on the point If you feel unwell or dizzy while you are
of exertion. If you are unsure, just breathe performing this exercise, stop immediately
rhythmically —do not hold your breath. loosen the cloth, and breathe normally.
Pull your hands together, pulling the cloth tighter around you as you Take a slow, deep breath, and feel the back and sides of your ribcage
do so. If necessary, allow your hands to cross over in front of you to push against the cloth. Let the cloth loosen, keeping some resistance. As
ensure that you have a firm hold. However, do not pull the cloth so you exhale, feel your back and the sides of the ribcage contract Tighten
tightly that it starts to become restrictive or feels uncomfortable. the cloth a little to help empty the lungs. Repeat 8-10 times, then relax.
30 PI L AT E S
the center oi our body. Imagine the area as a band, stretching round the body at the
ku k and the front. He called it the "powerhouse," and devised his exercises so that all
I ik r-\ m\A effort travel outward from the center of the body.
Pilates was not alone in believing that the energy is generated from the abdomen and
abdominal area is the source of bodily carried to the arms to give the power needed
strength. In many Oriental disciplines, for to make the movement. Likewise, the powerful
example, the source of good health, energy, kicks that are a well-known part of kung fu
and strength is believed to be located here. are generated from the abdomen and the hips.
Chinese Medicine, ti chi ch'uan, and kung fu, What the powerhouse
teach that the storehouse of ch'i (life energy) of your body can do
is situated at the t'an tien, or abdominal area. Think of the powerhouse as the center of
For physical movements, such as punches. your body, from where all your energy and
Improve balance
Strengthening Note
the powerhouse Once you have mastered this exercise, you
To strengthen your own powerhouse, try the will be able to perform thoracic breathing
following exercise. You can perform it while (see page 28) while keeping a strong center
cannot take in enough air, you are using the wrong muscles. Relax
and try again.
When you have found the right muscles to use, you can start
toning your pelvic floor at the same time. You can do this as follows:
while you are pulling in your navel, gently pull up your pelvic floor.
Hold them both for as long as possible, then release them at the
When you have got used to these movements, you should hold periods, breathing comfortably. As a guide, when you are pulling in
them for as long as you can. You will need to loosen the tension your navel, pull it in only one quarter of the way. Similarly, pull up
a little, but not completely, so that you can keep it up for longer the pelvic floor part of the way so you can hold the position longer.
3 2 PI L AT E S
The importance
of good posture
:
postun ii absolutely vital in our daily lives. It can affect our health and the wav
wi function, and it ^.m .iInk haw an influence on our bearing, our balance, the way we
novei and 1u»\s wt appear to others. It can even affeel our moods and emotions.
M
pain or develop
any people pay little
^^^p^^ Yet with a little perseverance lifestyles cause us to adopt some postures
^| ^k most postural problems can more than others. If we do not know that a
^^^Jr be avoided. Here are just a particular posture is bad. we will continue to
£ few i f the problems that bad use it until it becomes a habit. Over time, our
Poor circulation
slumped or stand incorrectly, our bodies will
.
i:ijihi:h OF GOOD POSTURE 33
outward
in
In this lumbar lordosis, you circulation and digestive process are impaired.
can see that the lower back is
pushing too far inward, with a In cervical lordosis, the muscles at the back
corresponding distortion at
of the neck contract while those at the front
the upper back and neck.
posture is perfectly possible, but it takes standing or sitting incorrectly. One useful way
patience and time for it to become of checking your posture is to ask someone to
comfortable and natural. Some incorrect take two photographs of you: a side view
postural habits can be sorted when you are standing up and a side view of
out fairly quickly, but of you sitting down. Try not to alter your posture
course in some cases the for the camera: just adopt a position that you
problem will have developed normally use —one that feels comfortable and
over many years and will need natural to you. When you get the photographs,
a longer time and more examine them for any "tell-tale" signs of bad
perseverance to put right. The postural habits. Here are a few of the most
rewards of good posture far obvious signs you should look out for:
Protruding stomach
Stronger muscles
i chest
and i
system to
THE IMPORTANCE OF GOOD POSTURE 35
mentally when you are and comfortable postures when you are
you are sitting at a desk or exercises more efficiently and to feel less
standing at the kitchen sink. tired, because there will be less strain on the
Work from the top of your muscles and body systems. You will be able to
head to the bottom of your breathe more easily, and will feel invigorated
Pilates instructor or
physiotherapist as soon as
physical fitneai program. Correct movement and coordination will help you to get the
Byudmum benefil out oi the mrrnff and lessen the risk of injury.
Human beings tend to use short, sharp when you move. Regularly scan your body
movements, which appear very jerky when both before, during, and after movement
compared with the movements of more so that you can keep tension at bay.
Too much tension restricts movement and you do not pause after each repetition. The
exposes the body to injury. When we are movement is continuous, so that one
tense, we need to use more energy to get into repetition naturally and smoothly flows into
motion, and expending too much energy over the next.The only time that you stop in Pilates
a period of time can lead to fatigue and place is when you come to the end of an exercise.
an unnecessary strain on the body's systems. Slowing the movements down makes the
We need to be economical with our energy, exercises harder to do and more effective. To
and not squander it unnecessarily demonstrate this, try the following exercise.
BODY AND MOVEMENT 37
Make sure you stay as relaxed as possible neck muscles will feel more tired after step 3
while you are performing this exercise. Use a than after step 2, because lifting and lowering
thick carpet or rug to help protect your head your head slowly requires more effort. This
and spine. Avoid practicing this exercise if you is how Pilates exercises work, using slower
have a neck problem or neck pain. movements to get the maximum benefit.
t.- explore this system of exercise further, you should find a qualified Pilates teacher
who can give you an exercise program suited to your own body and flexibility.
you should always warm up your body first. slow, controlled movements.
How to warm up
There are different methods you can use to
Never be tempted to warm up the body sides. Do not lock your knees.
2
Slowly raise your arms Inhale and swing your arms back up above
until they are stretched your head, uncurling your body as you do
out above your head. At so, until your body and arms are straight
the same time, pull in Keep your abdominal muscles pulled in
and blood flow. Do not drop your arms as exercise, but the movements are wider,
they come down; control the movement. although still slow and smooth throughout.
Your legs should be straight but your knees Stand up straight, with your feet
should not be locked PuU in your abdominal shoulder-width apart and your arms
by your sides. Again, make sure that
Progressive hoops
This exercise is similar to the previous hoops Make more circles with your
arms, but each time your arms
exercises, but the movements are in the come down to their lowest
lowest point
spine aligned and do not lean forward or backward. Use thoracic you have made 20 circles,
'
Standing exercises
I | u foUowin us on exercises you can u\> while you arc standing. In order to
do them properly, however, you need to learn how to stand correctly. A good standing
_. turc will help you to perform the exercises more efficiently and
^L* -V improve how \our hod\ looks, too. You can appear taller and leaner
G etti ng into
I
near the kitchen sink or refrigerator, or you
The most effective and home at eye level to remind you to stand
quickest way of making good correctly whenever you leave your home.
Moke sure that your legs are straight, Contract and relax your upper
and ensure your knees are not locked. back muscles to release tension.
Consciously relax the muscles in your Let your shoulders and arms
lower legs and your thighs. hang naturally.
Make sure that your powerhouse Let your head and neck rest
pull up your pelvic floor to about You might like to move your head
25 percent of the tension (see around a little to find this point
Arm lifts
This exercise helps you to improve your It may seem a very slow and gentle exercise
standing posture by encouraging you to find at first, but as with all Pilates exercises, it is
the right position for your shoulder blades. very effective. Keep the movements smooth
Caution
f -\ Avoid this exercise if you have weak or
UandtoM.feet shouHet^tMh opart Make sure your weight a eventy tihate and kft your rqht arm upward and ocross your middle until your
^ your feet, and your knees on not locked Pul r> your rfht palm n resting on the top of your left shoulder Your palm
left at
rtyoufipnondpvMuponyouipehic (bo*. hokkng at thn pom* ihouU st* be resting on the outside of your left thigh. Make
2S youtspmefat (mart the floor. lute that you keep breathy m and out rhythmically using the thoraac
neck and ifww shoukj be breothng technique (see page 28) and are maintaining a
strong
okgned. and your hands rexbng modes of yout th+n powerhouse, through novel and petnc floor tension (see page 3 1 ).
STAN D NG I
4H.HH 4 45
J&
Always breathe out on the point of
J
Inhale. As you exhale, lift your left
slowly 1 times.
*=
Stand up tvognc fart OxxMer ««ith opart weight evenly attributed Inhale, then os you cMhak very slowly, lift your arms in front of you
over your fart Keep the left strofht but don't lock your knees Put to shoulder height four pakm should be /bang ^^h otner Keep your
m your no*t toward your ipme and pul up your pehK floor muscles, orms straight out but don't lock your elbows. At the same vme, bend
to about 2S percent tenvon. let the base of your spme fat toward your knees slowly to an angle of about 45 degrees. Keep your weight
the floe, w«hout mowng the pehn forward Keep neck and spme evenly distributed on your /eet do not rock forward or backward.
akgned Rest your hands on the outstdes of your th^hs Don't forget to use the thoracic breathing technique (see page 28).
STANDING EXERCISES 47
When your arms are straight out in front in line with your shoulders, Repeat this exercise, raising and lowering the arms and bending
inhale and slowly lower your arms again until your palms are and straightening the knees 1 umes, making sure that you do not
touching the outsides of your thighs. At the same time, straighten pause between each repetition. The whole exercise should form one
your legs until you are standing upright, but do not lock your knees. continuous movement throughout Then, pause and relax for a
The movement should be slow, gentle, and controlled throughout minute or so.
48 J1T.HI
and good posture while enhancing smooth injured shoulders or neck muscles. If you
movement and coordination. It also gently are in doubt about its suitability, seek
stretches and tones the chest, shoulders, and professional medical advice first.
(see page 3 1 )
and keep the
neck and spine in alignment
Hold the cloth or pole in front
controlled. Repeat
slow, gentle, and
this exercise E
1 times, without pausing
G
*"'•"« 49
Spinal release
Exhale, and very slowly let
This exercise is very effective for releasing
your chin drop down toward
flexibility in the spine. You should try to repeat gentle, so do not let your chin
Stand up straight, with your contact with the wall. Let your
back against a wall and your head and arms hang down.
feet shoulder-width apart Your
I
weight should be evenly
with the wall, or get them as body bit by bit The whole
near to it as you can without movement should be slow
straining. Your heels should be and smooth. When you have
near to the wall but not returned to your starting
touching it. Your body should position, take a couple of
stand straight — if your heels moments to check your posture
are too far away or too near, (see step I). Repeat six times.
Caution
Do not attempt this if you have high or low
I
50 JIT.lll
Sitting exercises
In this lection we will be looking at several different exercises you can do while you
re Miring down* Once a-ain. good posture is vital here. Practiced correctly, these
ffirrrfotf will help all your k>d\ systems to function more efficiently, which in turn
Learning how 1
to sit correctly S/t upright with your lower back supported against the back of
the chair. Do not lean your upper back into the chair and try not
You can practice correct posture whenever to slump or lean forward, you should sit erect but not bolt upright
or you will not be able to sit comfortably for long periods of time.
you are sitting down — such as when you are
Sitting correctly
the Pilates way
Adopting a good sitting posture is not difficult,
Tip
Your lower back should not arch too much,
front of a mirror so you can check. and spine should be ofcfned and your head central. Keep your
Powerhouse st/onf by puting m your navel toward your spine and
poftoj "P four t**K musdes. holding
floor at 25 percent tension.
SITTING =mi-iM« 5 I
lower back moving and for toning the waist. or shoulders are weak or injured.
3
Sit facing the chair's back, legs Feel the stretch down your left side. When you have
straddling the chair. Make sure leant over as far as is comfortable, breathe in and
that you are sitting erect your straighten up slowly, resting your palm on the chair
body should not be leaning. back again. Repeat on the other side. Then repeat
Put your palms on the top this exercise 10 times.
Ti^
Remember not to pause between
more of a twist.
c
Move your right hand and place your right
IS
SITTING 4»HH41 S3
Mori workout! in the Pilates system focus on matwork, or floor exercises. In this
Id tkM we will look .it some oi tin exercises you can do on the floor. There are main
Othtrt, SO it yoil would like- to explore Pilates further, we would recommend that you
leek out a qualified POateS instructor or studio near to you (some useful addresses and
ii ( v in tfw n >»() page h7). When you have finished these exercises, tr\ doing the
these exercises, but you will need to practice is just as important for matwork as it is for
them on a thick carpet or rug to help protect the standing and sitting exercises. It will enable
your spine. As you process onto a more all your body systems to function at optimum
challenging program, you may decide to buy efficiency, so that you can get the most benefit
a thick sports mat. but this is not essential. For out of your exercise program. For all the floor
these exercises, you will also need a couple of exercises, you need to make sure your spine
small cushions or pillows, or two small towels and pelvis are in "neutral"; the exercise on
that you can fold easily. page 55 shows you how to do this.
MAT WO RK 55
This method will help you to find the most your lower back while you are doing this
relaxing position for your spine and pelvis exercise, stop immediately and seek advice
while you are working on the floor. You will from your doctor or another qualified
a comfortable position.
,v
your are looking up at the the floor Lower them as slowly as possible.
ceiling. Repeat this exercise
chest and neck muscles, and tones the upper or back or have any injuries in these areas.
t
knees, feet flat on the floor and
1 inches (25 cm) apart. Hold
Ejhoie. and slowfy turn your body to the right, until your
Ji*
Inhale and slowly lift up your left arm, and let it stretch out behind Do not let your arms or knees fall heavily
you in line with your left shoulder. Let your head turn toward the
left to maximize the stretch, but keep your knees where they are. to the floor Lower them as slowly as you
You should now feel the stretch in your upper body, from the waist
can to get the most out of this exercise.
upward. Now exhale and lift up your left arm, and
1 times in total.
Inhale and slowly lift up your right arm, and let it stretch out behind
you in line with your right shoulder. Let your head turn toward the
right to maximize the stretch, but keep your knees where they are.
Now exhale and lift up your right arm, and move it back over to the
left and let it rest on your left arm again. At the same time, move your
head back to the left. You should now be lying on your left side once
again, with your knees bent Repeat this exercise on this side 1 times.
60 EOX3Z
Backward swimming 1
or folded towel.
a small pillow, cush.on.
X
youf lower bock <n the
bthmd you Keep
neutral position do not Iff « "*e upmord at
IiR
When you have extended your arm as far as feels comfortable, Keep your head centered and do not let it
inhale and slowly lift your left arm again, moving it back in a
semicircular motion the other way until it is resting by your side drop to the side during this exercise. Keep
with your palm flat on the floor. At the same time, bring your right
leg back up to its starting position, with the knee bent and the looking up at the ceiling as you move.
foot flat on the floor.
Caution
Avoid this exercise if you have a weak
I R
MAT WO RK 63
Caution
If you feel any pain in your hip, thigh,
Ti^
Keep your abdominal muscles pulled in
64 PI L AT E S
GLOSSARY
Adrenaline Deltoids
A hormone secreted by the adrenal gland, These are the thick triangular muscles
which prepares the body for "fight-or-flight." that cover the shoulder joints —they are
It has widespread effects on the muscles, responsible for raising up the arms from
circulations and sugar metabolism. the sides of the body.
Alignment Ectomorph
Positioned in a straight line. One of three basic body shapes —the
other two are endomorph and mesomorph.
Biceps Ectomorph people tend to be light and
This term is most often used for the muscles delicate, often tall and thin with long limbs.
at the front of the upper arms, but there are This body shape is often linked to an alert,
also biceps at the back of the thighs. inhibited, and intellectual personality.
the neck contract, while those at the front stress, it gears up to meet the immediate
overexpand.The chin protrudes forward threat by releasing adrenaline and other
and over time this condition can cause hormones into the system. The heartbeat,
inflammation of the joints, including arthritis metabolism and breathing become more
rapid, and any bodily function that
Ch'i is not essential to immediate survival
According to Chinese tradition, this energy, or including the immune system and digestion
"'life force", permeates everything it is within processes — are automatically shut down.
and around all things, living or otherwise.
Gluteus maximus
Cortisol These paired muscles are located within the
This is a steroid hormone produced in the fleshy part of the buttocks.
body that is important for normal stress-
response and carbohydrate metabolism
fc
GLOSSARY 65
Trapezius
A flat, triangular muscle covering the back of
the neck and the shoulders.
Triceps
Muscles at the back of the upper arms.
Visceroptosis
A postural problem that causes a weak, bloated
abdomen and impaired circulation.
Yoga
A school of Hindu philosophy, which
incorporates physical and mental techniques in
lb
USEFUL ADDRESSES AND ;:j ji nh j^a 67
Useful addresses
and websites
The Pilates Center Pilates Method Alliance
4800 Baseline Road, Suite D206 2631 Lincoln Avenue
info@thepilatescenter.com
Body Balance
The Pilates Center of Austin 1 009 North Rush Street, 4th floor
info@pilatescenterofaustin.com
Introduction
It tlm section "t the book inspires you to explore the system oi yoga, it could become
s»»ur tirsi Hep toward tlu liberating journey oi ^It-realization. Many people find that
ilu \ choofc yogi m .1 Btnesf program! to increase tluir flexibility and improve their
musck tonei bul ^Uv » gain .i great deal from the philosophy behind it.
The benefits of yoga far surpass a simple creating health, happiness, and fulfillment. It is
physical fitness routine. The mind and important to learn to let go of the negative
body are linked, and it could be said that if the conditioning of the past, in order to become
body is out of alignment, the mind cannot be more conscious of how the emotional content
bring balance and harmony to the mind, thus So what begins as a simple quest for
B
i:h m 1'mEC
On a more "down-to-earth" level, yoga is Yoga has been practiced in India for
Yoga is generally thought of in the West a raft of complaints, such as pain of the joints
as a means of gaining a sense of physical and and muscles, anxiety, stress, postural problems,
mental well-being. In addition, it can have a and bowel tone and function problems.
conditions, such as high blood pressure. yourself to positive change, and to allow the
By allocating time every day to a sequence many powerful benefits to start working
mind and body, and achieve a state of deep When you start out on a program of yoga
relaxation. This can result in greater self- you will discover a range of benefits:
achievement and an inner calm that will help • a greater level of fitness
required for yoga will help you to deal with • a positive, healthy outlook on life.
72 YOGA
PART I : BACKGROUND
Why yoga?
It \i>u u.ini ti> relax rod bfcwn? balanced, centeredi and calm, yoga will lead you
there* It you wan! In icbievc peace o( mind rod discover \our hidden potential, yoga is
the .iihui r. Yogi will also lulp improve \mir physical health, tone your muscles and
internal organs, relieve inner tension, reduce weight, and strengthen your bones.
about your fitness level. Forget about practitioner, the benefits of yoga are many.
Forget
your age. Let go of your preconceived With commitment, time, and effort, yoga can
notions of what yoga is about. Yoga is for change you as much or as little as you desire.
and enjoyable activity that can produce truly Yoga as art, science, and
amazing results. You start at the beginning and philosophy of ife I
you continue at your own pace. Whether you The origins of yoga are shrouded in the mists
mind, body and spirit —the union between pace of life, technological advances, and
us and the intelligent cosmic spirit of financial pressures, more and more of us are
creation
—"The Oneness of all Things." turning toward the principles of yoga. Recent
experiencing our true potential. These negative practice of yoga decreases problems with
balance of health. The aging of the tension, and helps people suffering
Harmony and
balance with hatha yoga
I heft .ire ni.im tonus o\ yoga, but hatha yoga is the one most
gaining control over the body is the key to controlling the mind.
a magical fitness new energy can flow into the empty spaces.
Yoga is
balance emotions, sharpen the practice, you will find yourself changing.
yoga so popular in our culture. You do opposing forces in the body, such as
where they lead you. If you make the inhalation and exhala-
choice to practice regularly, not only tion, joy and sadness, and so
will your body become more flexible, so on. thereby restoring the body
will your mind As we open our minds to to its natural equilibrium.
of the past and leave the baggage behind. inversions, contractions by expansions.
Resistance will then break down so that and movements to the left by
4 A nourishing diet
1 Relaxation
Rests your entire system and releases 5 Positive thinking and meditation
tension in the muscles. Exercise followed by Yoga promotes positive thinking as one of
relaxation dislodges blockages in the system its most important principles. It will train
and restores the body's normal energy flow. your mind to purify your thoughts so that a
It helps to calm the mind. more confident you emerges. Meditation will
Making a commitment
to a healthier lifestyle
I he word "commitment" implies discipline and finding the time to develop a regular
prac tia . "Yet mother routine to tit into an already luetic lifestyle," you may say in
taki lome time to llo* down, take a deep breath, and let out all the tension?
more
Once you begin to realize the benefits of of finding the time. You will achieve in
a system that not only promotes well- each day when your mind is focused, your
being but also reduces the accumulated stress pulse is normal, your blood pressure is
of your working day. the discipline no longer regulated, your muscles are more relaxed, and
seems such a chore. Th*. mind will soon your breathing patterns are steady. The more
practice as a part of everyday life— a natural become centered and balanced, the more
and enjoyable habit. Forget about the problem empowered and successful you will become.
r
then required is peace, quiet, and commitment.
B
MAKING A COMMITMENT TO EEEHMaHMMHBim 77
know to your own personalized program. one or two half-hour sessions at home. The
Over time, however, the best way to learn is most important objective is to practice
with a teacher who can give you proper regularly. Stick to a plan and soon the benefits
guidance, answer your questions, and help you will become obvious. Remember that yoga is
fine-tune the postures. You could begin by not about guilt. Some yoga is better than
committing yourself to a class once a week, no yoga. No two bodies are alike and no
and then perhaps make a plan to practice particular technique is suitable for everyone.
that is long enough for become more adept you the posture until one
your entire body to rest will be able to generate day —whoosh —the break-
on comfortably. your own body heat. through will occur!
78
expression »>t this intelligence. Our bodies and all we perceive is the transformation
ot this consciousness from the unknown and invisible into the known and visible.
The physical univei se is pure According to the yogic sages, our physical
most important.
.the subtle force that to the spinal column; the ida nadi
creation We extract this 'life through the trunk and ends in the
current" from the oxygen we left nostril; the pingala nadi rises
There are seven main chakras (wheels the skull, is linked to the glandular system
of energy) in the astral body and many and to expression. Blocked energy in
nadis come together here. Six chakras this area creates difficulties with
The crown chakra absorbs the violet ray and is center for healing and the main store for prana.
through meditation practices can — after much This chakra is located just behind the genitals.
time and effort — lead to the ultimate goals of It absorbs the orange ray and is concerned with
The sixth chakra is located between the result in sexual or reproductive problems.
this chakra that conscious and unconscious At the base of the spine, this chakra draws in
knowledge meet. Opening the third eye and the red ray. It is concerned with our ability to
allowing universal energy to flow freely through survive and adapt and gives us stability. Too
it will put you in touch with your innate intuitive much or too little energy here can block us
Yogic breathing
Yogi* breathingi or pranayama, revitalizes the entire body, balances the emotions, and
promotfl clarity oi mind. All the breathing exercises described here are performed
sitting down, keeping the spine, neck, and head in a straight line. This will facilitate
tlu tlow ol prana .md create the space tor the lungs to expand more fully.
Srt cross-legged (sitting on a cushion relieves tension in the lower As you exhale, the air will leave the lower lungs first, then the rib
bock and knees) Place one hand on the rib cage, the other on the cage area, and lastly the chest Check that you your enure lungs
fill
abdomen Keep your bock stiotghi and shoulders relaxed. with air and that your breathing is slow, rhythmic, and deep.
as the ujjayi (pronounced ooh-jai-yee) strengthens the whole respiratory system and
breathing. In Sanskrit, uj means "to expand" rids the body of toxins that have built up
and jayi means "success" —so we practice the through stress and pollution. Try to practice
ujjayi method of breathing "to expand and flow alternate nostril breathing every day.
eyes dosed.
you need to do is narrow the vocal chords
count of four
right hand
or ring finger ofjrour
Oo*e you' left nostnl with the third
the thumb
Tom the M two ISngen ^word to touch the Dose of
Kapalabhati
Kapalabhati means "skull shining" and its clearing space for fresh oxygen to cleanse
effects are to clear the mind. The forced the respiratory system.The movement of the
exhalation rids the lower lungs of stale air, diaphragm tones the stomach, heart, and liver.
then exhale, contracting your the same way but this time
abdominal muscles sharply, hold your breath between the
raising the diaphragm, and inhalation and exhalation for
Asanas
91
i
.•. tlu word eeana meant "posture* The movements arc gentle and take into
account tlu entire being. I he\ form part of a paycho^physkal system intended to
awaken marviduali to tlu nprrmrf oi tluir hill potential. Performed regularly, the
postures httVC •• profound effect in freeing a person from fear and conditioning.
A sanas are performed slowly and mind will then naturally move into stillness
XjL meditatively using deep abdominal and equilibrium. Once you are comfortable in
breathing. They are designed to make the body a position, you can take yourself in deeper by
strong enough to hold the positions for a stretching just a little further.
sufficient period of time without discomfort. It has been said that there are as many yoga
The real work occurs vhen you are holding postures as there are creatures in the world,
the pose. The idea is to keep still while the but of course it is only practical for us to
performing. So for example, when you are The power of the mind
performing the Cat posture, you should feel
Before entering into a posture, visualize
yourself possessing the qualities of a cat as
yourself performing it perfectly. Then, with
you move into the exercise; try to feel as you focus and control, move into the pose.
The various postures of a basic yoga session health. The techniques are designed to
will stretch, strengthen, and tone every muscle maximize vitality and youthfulness,
in the body, and there are many other benefits reduce stress, depression, and
postures will work on a particular organ of and help balance the emotions.
the body, while others will help regulate the When you start practicing yoga, it will
endocrine system. The twisting, bending, and be the physical experience that will affect you.
stretching movements increase flexibility of As you gradually develop and progress, you
the muscles and joints as well as massaging the will begin to experience the sensation
internal organs and glands. They also improve of pranic energy as it starts to flow
I
the circulation, insuring that a rich supply of more freely through the channels.
I m aping from the body. I lu\ also refer to certain hand gestures performed during
pranayarna (tec page 80) and meditation. The word "mudra" means "seal."
relaxed Exhale
Exhale and then, keeping your buttocks on your heels, stretch your
spine from your hips by slowly bringing your head toward the floor.
Hold, with your forehead on the floor, and breathe for a minute,
relaxing the abdomen Come up and rest on your heels, palms on
your thighs
pelvic muscles that control the bladder and and evoke energy. The chanting of mantras
rectum. It is an especially good exercise for calms the mind, awakens the senses, and
women. Start with 30 seconds and build up stimulates the chakras.Through repetition,
to five minutes. You can kneel, stand, or sit. mantras can help the mind on its quest
toward enlightenment.
Yogic mantras
The highest mantra of all is "Om." Yogis
believe that this is the sound by which
the universe was created. It means "all
Lie
20
on your bock with your knees bent Breathe rhythmically
seconds. Now contract the sphincter muscles (at the opening of
for about
that is" — infinity and eternity.
your rectum), hold the tension for a count of five, breathing rhyth-
mically while you do so, and then relax. Repeat six times. Women
The natural sound of the breath
should simultaneously contract and relax the vaginal muscles. SOHAM (pronounced SO-HAM) is also
OM NAMAH SIVAYA
(pronounced OM NA-
MAH SHE-VAYA) is a
Pull the sphincter and all the pelvic floor muscles inward and
blocks the pathway to
upward. Hold the tension for a count of three, breathing rhyth- self-fulfillment.
mically while you do so, and relax. Practice this exercise for up
to half a minute in total.
controlled b\ the system, anxious about the future. You could say we are overloaded as
X V most of our time in a state of mental practice. Most people find it difficult to relax
and physical tension. We clench our jaws, because they have never learned how to do it.
frown, hold our breath, and tighten our To relax the body and focus the mind, you
muscles. The consistent contraction of our need to be either lying down or sitting up
muscles drains our energy, causing fatigue. with your back and neck properly aligned.
We suffer from bad backs, headaches, poor This allows the neuroelectrical system and
digestion, heart problems, and a string of the blood circulation to function efficiently.
fc
Once your body is relaxed, you need to Even when lying down, we can hold onto
body tension. Make yourself as comfortable
relax your mind by letting go of all your as possible — a folded towel under the head
helps relieve tension in the neck — then
preoccupations, fears, worries, and anxieties
simply allow the ground to support you.
Slower, deeper breathing will lead you to a stillness, you will feel calm and peaceful and
calm and centered space. Allow yourself to let you will begin to open up to a new awareness
go, relax, and enjoy the sensation of surrender. of who you really are. A few minutes of deep
As the body starts to relax, certain relaxation will be more effective in reducing
physiological changes will occur —the pulse tiredness than a whole night of restless sleep.
rate will drop and tension will be released. A yoga session should always begin with a
Relaxation will bring mind and body into period of relaxation. The body will also need
balance, reduce fatigue, release and expel to rest between postures to recover from the
toxins, and revitalize the entire system. When exertions of the exercise and to give the mind
you truly start to experience yourself in space to prepare for the next pose.
90 YOGA
learn to ream can are lOon energy to flow freely through our body. Relaxing can be
OOC oi tlu most dittieult potei tor us to master. You just lie on the floor and relax.
I he essence oi peace comet from within and the aim of Savasana is to relax the body
'inpleti l\ that the mind is set tree and energy ean flow freely.
unite the self with the Absolute, to Make sure that you are warm enough. Lie down comfortably
on your back and close your eyes.
become conscious of "I AM" in the infinite and
Turn your legs in and out and then them flop out to the sides.
The Corpse pose teaci ^s us to relax so
let
completely that our bodies become irrelevant, toes are turned outward. Turn your arms and let them fall out at
a 45-degree angle to your body. Palms are upturned.
like a corpse —dead— for it is only when we
floor.
Relax your feet Now, take your attention to your calves and feel them Breathe into your abdomen and with each exhalation feel the weight
relax. Next, relax your thighs, then let your hips relax onto the floor. of your body sinking deeper into the floor. Focus your attention by
Work up to your buttocks, relax them, then your lower back, your listening to the sound of your breath. Enjoy the sensation of the
abdomen, your middle and upper back, and your chest Relax your weight of your body being fully supported by the Poor beneath you.
shoulders and feel the tension dropping out onto the floor.Then, relax
your arms, hands, and neck. Let your eyes relax into their sockets
and feel your face muscles and scalp becoming soft and relaxed.
7
If your mind starts to wander, gently bring yourself back to stillness
m It is
with about
important to end every yoga session
1 minutes' relaxation
Warming up
up tin muscles and loosening tlu- joints before moving on to the asanas.
Neck rolls
For this exercise you should sit cross-legged, energy in the neck, shoulders and upper back.
with your back straight but relaxed. Rotating Take care to work through the exercise slowly
the neck slowly will help to release blocked and gently, and stop if you feel any pain.
w> that your chtn rests on your chest for Turn your head slowly to look over your right shoulder Look back
a few moments Then, slowly drop your head bock as far as you as far as possible Return to the center and then turn your head
comfortably con and feet the stretch Repeat this 5-6 umes to look over your left shoulder Repeal this stretch 5-6 vmes.
Nom. take your right down to your nfjht shoulder Hold for a few Drop your chm to your chest and then slowly rotate your head in a
moments firmf your \d back to the center, then take your left ear clockwise direction 2-3 umes Bring your head back to the center
down to your left Return to the center Repeat on both sides and then gently rotate it counier<hckwise 2-3 Umes.
WARM I NG UP 93
Sit cross-legged on the floor. Place both of your hands gently on Sit on the floor with your legs stretched
your shoulders with your elbows pointing downward. out in front of you, heels together.
Inhale and slowly rotate your arms backward, trying to close up Gently bend the right knee and bring your arms forward (without
your shoulder blades as you do this. Go only as far as feels tensing the shoulders). Take hold of your toes with both hands.
comfortable.
Exhale and bring your arms forward, making big rotations with your Straighten the leg and raise it up as far as possible. Bend the leg,
elbows. Repeat the movement eight times. relax and repeat Change legs and repeat twice.
94
.ts back.
arch.ng and stretching
Uttanasana —
Forward Extension
for
Th.s >s an excellent posture
of your legs.
obout
Stood wt* your f*«t
I ft
Tadasana —
Mountain pose
This is the basic standing posture. It involves
Exhale and slowly bend downward bringing your arms as close to Pull up your thigh muscles from
your chest as possible. Pull your elbows toward your body and down your knees. Make sure that you
to bring your trunk as far down as possible. Now bring your hips are equally balanced and root
farther forward to keep your legs vertical. your feet into the floor.
Keep your knees straight (but not locked) and your leg muscles Using the ujjayi method of
pulled up. Relax your head. Blood will now rush to your head, breathing (see page 81), take
nourishing your brain with nutrients. Remain in this position fot a few slow, rhythmic breaths.
about 30 seconds, remembering to breathe slowly and smoothly. Remain focused and balanced.
Su rya Namaskar —
the Sun Salutations
This graceful sequence
It is
r
o Inhale. Take the left leg back, left
Inhale
arms
and stretch your
your hands and toes The head, back, and legs make a straight line.
As you exhale, lower your knees to the floor Let your chest, then your
forehead touch the floor Your hands should be flat on the ground.
8 11
Exhale, roll your weight onto your feet and raise up the hips. Inhale, straighten, and raise the
Push your heels down and hang your head (Downward-facing arms. Stretch back from the
Inhale, step back with the right leg, right knee on the floor. The
left leg is in front, knee bent and foot flat. Look up and back (this
10 Stimulate digestion
Exhale and, without moving your hands, move the back leg
Increase flexibility of the spine and joints
forward, then bend down from the waist as in step 3.
98 YOGA
ih ho* ti> stand with presence and self-assurance and how to remain centered in the
moment. You will notice thai the times you lose balance in these poses will be times
O
Stand in Tadasana (see page Exhale and bend the body
95). Exhale and relax. Your feet from the waist to the right
should be slightly more than Slide the right hand down
shoulder-width apart the right leg as far as you
minutes at a time
on each side.
I 00
Adho M ukha
Shvanasana — Downward-
facing Dog
It doesn't take much imagination to visualize
Lift up your tailbone and bring your knees off the floor so that your
as a dog stretching forward. Besides stretching
body forms an upside down "V" shape. Your hands should be shoulder-
width apart, fingers open, with your weight evenly distributed on your
the spine and hamstrings, the Downward-
palms and all 1 fingers. Keep your arms straight
Now take your head between your arms and look to your navel.
Point your hips upward. Slowly take your heels to the floor and
straighten your legs. Hold the position, taking five ujjayi breaths
If you have trouble getting your heels on the floor, try concentrating
on the sected forward bends (see pages 1 02- 05)1 to help loosen
the backs of your legs first Eventually you master
will this posture
and it will feel very relaxing, but it can seem quite hard work at first
—
THE STANDING POSTURES
1
Stand in
position (Namaste).
the Prayer
the Warrior pose
Think of the strength, balance, and nobility of a
Focusing inward
with forward bends
I he forward bends are excellent tor helping you focus inward — you bend forward
and sour hear! moves inward. I lu\ arc great tor stretching out and loosening up the
Paschimothanasana —
the Forward Bend Sit up on the floor with your
head, neck and back in a straight
A v
This is a stretch all the line. Your legs should be together
j
i to rejuvenate the system.
c
ft
FOCUSING INWARD WITH FORWARD BENDS 103
your back up, stretching up Increases the elasticity of the lower back
through your spine and pushing
A
104
janu Shirshasana
— you bend forward
from
,ure that
Bend). However,
prev.ous
th.s pos.t.on
on opening up the
hips.
one (the
will also
Forward
work
Be patient with
body feels stiff
regular practice
yourself if at first your
open up.
you will gradually start
d
to stretch out and
Couh hoM of
ri I
you
your onkie for those of
I
FOCUSING INWARD WITH FORWARD BENDS 05
This is a wonderful relaxing posture; it makes and the backs of your legs if it feels more comfortable.
in the womb. It stimulates respiration, relieves Bend forward, taking your forehead to the floor. Your buttocks
relaxing the body between postures. dropping out from your shoulders onto the floor.
I he following seated poses work to Open up the hips and flex the spine and so can
help to counteract long-held had habits. As with all yoga poses, it is important to move
into the postures slowly, working to die capacity oi your own body and using your
breath and focus to help you deepen and lengthen into each pose.
Bhad rasana —
the Butterfly Inhale and move the thighs
Srt on the floor with your head up and your bock straight yet
relaxed Using your hands, brmg the soles of your feel together
and. hokimg onto the toes, draw your heels close to your body
stoge Feel a
strong stretch on
c
WHILE YOU ARE IJ.IHB 07
Align your spine, massage the internal organs, Decreases back and hip pain
and twist to the other side, reversing the legs and arm. Sit on the
floor with both legs straight in front of you. Bend your right leg and
take your right foot outside your left leg.
The lotus flower has its roots in the mud and do not force yourself into this or any other
stretches up through the water to blossom yoga posture. It can be easy to damage the
into a beautiful flower, its petals facing the knees in Lotus, which requires flexible hips.
heavens above. Padmasana represents the Half Lotus (step 2) and Butterfly pose help
flower with its leaves open in the light. The to open up the hips and you should master
Lotus position opens your chest and these postures before attempting the full
stimulates the heart chakra. It is revered as a Lotus. It can take people many years to
position for meditation and pranayama (see master the advanced position of Lotus.
Re™'
i
id. neck and
ergy.
left
of the
foot so that it rests at the top
t
WHILE YOU ARE li.ma 109
you, try sitting in the Half Lotus, with only one foot on the top of
the opposite thigh; the other should just have the heel upturned
and as close into the body as possible. Repeat on the other side.
I I
aligiu -d. you will be out ol balance; energy will become blocked in certain areas,
causing physical and emotional problems. It doesn't look too good either! Yoga will
teach you lu>\\ to gel in touch with the poise and strength of your "inner warrior."
Vrikshasana — the
Practicing this asana can bring you a wonderful
L
sun. Keep your breathing regular and steady
Stood strotght and get yourself balanced on your left fool Bend the
right knee and phce the left foot against the opposite thigh with
the knee pointing outward Do not lean forward The right foot
should be flat agoimt the left thigh, the left leg should be straight.
Tip
Focusing on something steady in front of
ta r!
\d\ *
Keeping both palms together, extend the arms above the head and
stretch to your fingertips. Hold the position for about 30 seconds,
breathing gently. Now go back to step I and repeat the exercise
with the right leg straight and the left leg bent You can gradually
increase the time that you hold this posture to up to three minutes.
I I 2
Natarajasasana — Tips
the Cosmic Dancer Keep the weight firmly on the left leg.
The god Shiva as Natarajasasana. the cosmic Keep the arm straight, alongside the ear.
breathe normally and stretch the left foot away from the buttocks
behind you. as far back as you can. still keeping hold of the ankle.
Inhok and stretch your right arm Focus on a point on the floor )ust in front of your body. Keeping the
up strotght alongside your right right arm alongside your ear. bring the weight of your body
forward
ear. To help momtom bolonce. until both the chest and the arm are parallel to the
floor. Hold the
focus on a pomt in front of you. pose for S-6 breaths and then repeat on the other side.
IMPROVING FOCUS WITH THE BALANCING POSTURES I I 3
Squat on Heels
and Toes
Although not a classic yoga pose, this exercise
Rock back on your heels, come back onto your ankles and
the chesl urea, and strengthen the hack of the body. On a subtle level, tightness in the
front of tlu shoulders and the chest indicates a protective psychological mechanism
against emotions. I he heart chakra is blocked through fear of feeling, and energy is
unable to tlo\s through treek. When we begin to stretch out and breathe into the chest
.ire. i with the backhending postures, we open up the heart. While the forward bends
are about conquering ego, the backward bends open us up to confronting our fears.
Bh ujangasana —
Cobra pose
The Cobra pose helps to plign the spinal disks,
be on your ttomoch with your heeh and toes together Ptoce your
forward with the tips in line with your shoo/derj Your forehead
should be on the floor
OPENING THE HEART AND STRENGTHENING THE BACK
Benefits of Bhujangasana
Inhale, lifting your forehead, chin, shoulders, and lastly your
Massages and tones all the back muscles
chest off the floor. Keep the hips pressed down to the floor.
Expands lungs and chest area Elbows should be slightly bent and shoulders relaxed. Roll
the body up and back. Breathe and hold the position for
Helps ease menstrual problems
10-15 seconds, then relax back to the floor.
For this exercise, imagine your body as an elbows straight in this pose. Your shoulders
archer's bow about to launch an arrow. This is should be pressed down and back.
upward to lift
ground Hold your head back and look
your chest higher. Hold the position
EC
and take five deep u]jayi breaths (see page 81).
ft
OPENING THE HEART AND STRENGTHENING THE BACK I I 7
Salabhasana — Tipi
the Locust posture The shoulders and chin should remain in
development of the cardiac muscles while Avoid the tendency to twist the hips.
Lie on your front, legs straight and dose together, with your chin
Exhale and gently lower your leg. Inhale and repeat on the right
i
Inhale, and this time raise up both legs to an angle of 45 degrees.
Again keep your legs straight, together and with toes pointed. Hold
the posture for five ujjayi breaths (see page 81). Exhale and lower
your legs. Relax.
I I 8 YOGA
3
As you bend backward, try to catch hold of your heels with
Kneel on the floor with your feel slightly apart behind you
and your bock, neck, and head forming a straight line.
Tip
If you find that you can't grasp your heels
time expands and opens the chest. The most Increases lung capacity and helps with
regulation of the four parathyroid glands in the Relieves stress and regulates moods
neck. These endocrine glands control the Increases prana in the neck, shoulders,
all know, strengthens bones and teeth. It is Energizes the parathyroid glands and
Lie flat on your back, with your legs together and your knees
straight Place your arms under your thighs with your palms
facing downward.
Bend your elbows and push them into the floor. Lift your chest
upward but make sure that your legs and buttocks remain on
the Poor.
Tips
Take your head back and rest the top of your head on the floor, Check your weight is on your elbows and
with your chest wide open. Keep your weight on your elbows. Breathe
that they are not sticking out.
into your chest and abdomen. Hold the position for 10-20 seconds.
As you gain strength, try holding it for a little longer each time.
Arch up your chest as high as possible.
I 20
mind in preparation tor relaxation and cool down the body. Blood flows more easily to
the upper body, heart, and brain, helping to improve the circulation and combat
lethargy. Being upside-down also helps to give you a different view of the world.
the Shoulderstand throat. Since it limits the use of the top of the
This is an inverted posture that will invigorate : lungs, it encourages deep abdominal breathing
and rejuvenate the whole of your body. Its and can promote patience, relaxation, and a
most important function, however, is to feeling of letting go. You can practice the
stimulate the thyroid am- parathyroid glands shoulderstand for many minutes.
Benefits of Sarvangasana
Stretches the spine, helping to keep it
Exhale and support your back with your hands, keeping your arms
as dose to your shoulders as possible. Thumbs are around the front
Caution
Do not perform the Shoulderstand if you:
are very overweight Breathe into the posture, keeping as straight as possible by pulling
in your buttocks. Keep your arms close to your body with your hands
are menstruating or pregnant near your shoulders.Your feet should be relaxed and pointing toward
the ceiling. Hold the position for five ujjayi breaths (see page 81).
22
Decreases insomnia
Start from the Shoulderstand poswon (see page 120, step 2). Keeping
your legs stratght and together, exhale ^nd. with control, take them over
your heod If your legs remain straight, and you feel no strain on your
neck, touch your feet onto the floor behind Do not move your head.
If your feet can reach the floor, place your palms against your
back. Push your hetH to the floor with your toes tucked in toward
your body Press the toes firmly down, lifting your hips to give a
stretch to the hamstrings Hold the pose for about a minute As you
become stronger, you can hold the posiuon for a longer period.
to
THE INVERTED POSTURES I 23
Setu Bandha
Sarvangasana — Lie flat on the floor on your bock with your knees bent and
shoulder-width apart Your arms should be alongside your body.
the Bridge
This position counterposes the previous two
Exhale and raise your hips, supporting your lower back with
your hands.Your thumbs should be around the front of your
Si rshasana — Caution
the Headstand Practice the headstand with a wall
This king/queen of postures stimulates the behind you in case you lose balance.
You should not attempt it if you:
entire system; it improves circulation,
suffer from high blood pressure
nourishes the spinal column, nervous system
and brain, increases memory and focus, and have any eye problems
Begin from the Pose of the Child (see page I OS) Sit back. Keep
the elbows on the floor and clasp each with the opposite hand.
Release the hands and interlink the fingers, making a tripod of
elbows and hands
4
Slowly start to straighten your
Now
down to c
the floor relax m the Pose
elbows Your body should take the form of an inverted V shape of the Child (see page I OS)
i:i'n.in POSTURES 25
Like the Tree (see pages I 1 0-1 I I), the Crow Stretches out the arms, wrists, and
shoulders, increasing flexibility
is a good exercise for improving physical and
mental balance. It's fun to practice but requires Strengthens the arms, shoulders,
wrists, and hands
focus. It may look advanced, but it is relatively
The posture will develop strength in the Develops mental focus and your powers
of concentration
upper body, but the trick lies in keeping your
hands. Ensure your hips are raised, your knees Promotes inner balance and improves
vitality and energy
resting on the upper arms and your head up.
From a squatting position, place your palms firmly on the floor. They
should be directly under your shoulders and between your knees.
Bend your elbows outward, rise up on your toes and rest your knees
on your outspread upper arms. Inhale, retain your breath, and
gradually transfer your weight forward and onto your outspread hands.
I 26
Be mindful with
your thoughts
Our thoughts and beliefs serve to create our reality. Because of this, changing our
thought! can c hange our lives. You could say thinking is a serious responsibility.
C rh ing Ul) thought our attention will help it Co grow. A negative thought will grow
as much as a positive one and will affect our experience of life accordingly.
When we
The basic component of our and feelings. are positive in attitude,
thoughts are composed of finer The practice of yoga is one that fully
energy. Whatever we create, we create embraces positive thinking as one of its most
creates an image, a form, which thoughts, beliefs, and attitudes that no longer
magnetizes energy to flow into the support us. It connects us to the intelligence
image and eventually manifest itself on and wisdom of our bodies and helps us to use
the physical plane. We will create, and the power of our minds constructively.
therefore attract into our lives Our successes and failures are not caused
the beliefs and desires that we by "the world out there," but by our inner
focus on the most intensely. If world. By exploring our inner world and
will attract experiences into our understand the hidden agendas through which
lives that echo those thoughts we create our reality. We don't have to spend
Working creatively
with your thoughts
To work creatively with your thoughts, you need to learn to control them. You can do
this by learning to still the reactive mind and release it from negative conditioning and
old patterns of behavior that no longer serve you. Meditation, mantras, affirmations,
Meditation is the tool for cleansing the mind bu can begin by constantly repeating the
of limitations and fears, releasing creative I mantra verbally and later mentally.
energy, and finding peace by connecting the Alternatively, you can meditate by
personal self with the universal self. In order concentrating on the sound of your breath
to meditate, it is important to develop powers and detaching your mind from the thoughts
breath control will help you to develop focus. Once you are sitting in a comfortable
Affirmations are positively stated words position with your back straight, you can begin
repeated over and over to reprogram the to relax by breathing rhythmically. Let go and
subconscious. You need to think very carefully enjoy the feeling. Now choose a mantra or
about the qualities you want to acquire in affirmation and repeat it again and again
yourself and state them in the present tense. mentally, or focus on an image. It can be a
The subconscious mind will respond to flower, color, or any image. When your mind
exactly what you tell it. If, for example, you starts to wander, guide it back to the object of
say: "I am going to be fit and healthy," it puts it focus. It may take quite a while to develop
in the future, so the mind will respond to concentration, but continue the practice even
"going to be" and not to "being." If you say, "I if it is only for a few minutes a day. Gradually,
am fit and healthy," you focus on the present. as your concentration improves, your time
Mantras are sounds that resonate in the spent in meditation will lengthen.
body evoking certain energies. Gradually the If you can't think of a suitable mantra, try
chanting of mantras will produce an altered repeating this one: Om Shanti Shanti Shanti
Glossary
Adho Mukha Shvanasana Dhanurasana Kundalini
Downward-facing Dog; The Bow; a backbend. The cosmic energy that
Ida Matsyasana
Astral body One of the three main The Fish pose; a back-
The subtle body containing the meridians in the astral body bending exercise.
prana. emotions, and the mind. through which prana, or
energy, passes. Located to the Mudhasana
Aswini mudra left of the sushumna. The Pose of the Child; a
A lock that strengthens the forward bend.
pelvic muscles. Janu Shirshanasana
Sitting One Leg; a forward Mudra
Bhadrasana bend posture. A hand position or yoga
The Butterfly pose. "seal" that channels prana.
Kakasana
Bhujangasana The Sanskrit name for the Muladhara chakra
The Cobra; a backbend. Crow; a balancing posture. The lowest chakra, located at
the base of the spine.
Bilikasana Kapalabhati
The Cat pose. A cleansing exercise to clear Nadis
the lungs, sinuses, and The subtle channels in the
Chakras respiratory tract. astral body through which
Energy centers in the prana can flow.
ethereal astral body.
G LOSS ARY 29
The Shoulderstand; an
Padmasana inverted posture. Trikonasana
The Lotus pose; a meditative The Sanskrit name for the
posture which is said to Sattva Triangle; a standing posture.
resemble the lotus flower. One of the three gunas,
sattva has the qualities of Ujjayi
Parsvottasana purity and lightness. A breathing technique that
The Side Angle stretch; a produces a throaty sound.
standing posture. Savasana
The Corpse pose; a Uttanasana
Pingala relaxation posture. Head to Knee;
Standing a
Located on the right of the forward bend.
sushumna and one of the Setu Bandha Sarvangasana
three most important nadis The Bridge pose; a back- Virabhadrasana
for channeling prana in the bending posture. The Warrior; a standing pose.
astral body.
Introduction
People have used meditation tor thousands of years in their quest for inner harmony.
All the major religions, including Buddhism, Islam, Hinduism, and Christianity,
use it iu tluir teac :hings to help attain spiritual enlightenment. Meditation improves
us in relax and cope. It even helps us to get on better with others. Many people who
meditate improve tluir physical and mental well-being, and some have been able to
Mind control
There is no doubt that the mind's ability to
-V feS<, .
J Ssj and take time to seek for what is within, and
The Buddha reached enkghtenmem through
you will surely find it"
mcd«at>on and devoted the rest of ha hfe to
teaching others what he hod homed Eileen Caddy
INTRODUCTION 33
1 Nowadays, meditation is
Its
rt SE
individuals and groups, including celebrities
MED ITAT I O
What is meditation?
Meditation IS much more than simply relaxation: during relaxation the mind wanders
uncontrollably, whereas during meditation the mind stays alert and focused. By using
meditation ti> restrain the wanderings of the mind, we can bring ourselves back to
controlling the mind and there are many There are many different ways to meditate.
different ways to do it. In fact, there are Some call for exercises that focus on a
Some use chanting, or withdrawal or When we are awake we are usually in beta
expansion of the senses in some way. Others most of the time, and spend only about an
involve contemplation on a concept such as hour in the alpha state. Meditation helps to
love, anger, or growing old. You can also mix restore the balance by increasing our time
different methods and approaches. For spent in alpha: it helps us to recover feeling
example, you may start off by focusing on and to experience the world directly, in the
your breath, and then move on to present, before the sensations become
contemplate the nature of friendship. "interpreted" by the left side of the brain.
Alpha Beta.
Restoring balance
Meditation helps us to restore balance
-.•:o" '-o.T-
between the left and right sides of the brain.
tunc fof regular meditation. Main oi u^ have work and family commitments, but often
all thai if needed is a Little planning and reorganization to help you incorporate
meditation into your dairy life. Alter a while, it will become a habit.
When the word "meditation" is mentioned, make steady and noticeable progress you
meditation do spend their time like that, for you may not find it easy to think about having
the majority of people there is no need to go to fit in something else, but it may help if you
to such extremes. You only need to meditate look on this one as a commitment to yourself.
Writing down a timetable of your week may themselves. If you find you have plenty of blank
help you to pinpoint times for meditation.
spaces in your timetable but can't account for
Making time for meditation needn't be difficult. of all your activities for a week, and note
Start by drawing up a timetable for yourself: it carefully how much time you have spent on
doesn't have to be exact, just a timetable of a each one. You may find that the shopping
typical week laid out on a piece of paper. List actually takes you twice as long as you
all the things you normally do on a regular thought, or that you forgot to include a
basis, such as going to work (include traveling regular task in your schedule. A diary will help
time), taking the kids to school, or doing the you to spot these things, and to plug
them off as you do them. an' add any new spare slots for meditation, but if your
ones to the list as they arise. Renumber timetable is still packed, then you should look
When you have done this, study your is work, then do another timetable for work
timetable and see what time you have left. and prioritize all your tasks within it. If you
Very likely you will have some still can't fit them all in, then you will have
.
< request to spur people into action.
\ >c
40 M E D I TAT I ON
Preparing to meditate
Id an ideal world, we would each have a special place for meditation: a quiet sanctuary
where, as soon as we enter it, everyday stresses melt away and we are instantly in the
mood tor meditation. In reality, however, most of us do not have the luxury of such a
we ma\ not even be able to choose where we meditate at any given time.
If you do not have a spare room at home that where you can meditate regularly, don't worry.
you can devote to meditation, there may be a There are many other places you can try — all
corner or a peaceful spot in a quiet room that it takes is a little improvisation. For example, if
you can reserve for the pu-pose. If you keep the weather is dry, why not go to your local
this spot just for meditation, your brain will park? Find a bench, or sit with your back to a
associate it with peaceful feelings and instantly tree, or sit on the grass in a quiet spot. If it is
put you in the right state of mind whenever raining, there may be a gazebo or other small
you go there. If that's not possible, you shelter that you can use.
atmosphere by adding a
to fall asleep.
PREPARING TO MEDITATE
The most important thing is to find a quiet spot and create the right atmosphere
spot where you will not be interrupted, even before you meditate, there may be
if this turns out to be a quiet nook in a city times when you suddenly feel like
street. If the weather is bad, try your local meditating wherever you are, without
library, a church, or even your car. any preparation at all. For example,
To create a good atmosphere, try listening you may suddenly feel like meditating
before you start and after you have finished, and as you will see later in this
f\
for example, or carry something with you, book, as your concentration
such as a flower or other inspiring object. improves, you will find that you
loose. Take some extra clothing if you are going the most crowded of situations.
have to torture yourself with difficult yoga stances and complicated breathing
lequeiM 1 ft. Meditation should be enjoyable. It you make sure you are comfortable, you
to choose from, but you need only no need to raise your feet and rest them on
concentrate on the ones given here. your thighs the way the Indian yogis do — in
r Seated posture
You can use a chair, stool, or bench
fact you should avoid
at yoga.
legs, feet
Simply sit
for this posture. Sit up, with your back back straight and your head
straight. Hold your head and spine in and spine in alignment. Rest
L against the
^W back of it.
buttocks on your heels, and toes posture, in yoga. Simply lie down on your back
almost touching. Keep your back on a carpeted floor or rug. Your legs should
straight, head, and spine in be straight but relaxed. Let your arms rest
alignment, and rest your palms on comfortably by your sides. The lying down
your thighs. Put a cushion on the posture is not ideal for meditation because
backs of your heels and rest it is much easier to fall asleep in it. However,
on this if you find it it can be useful if you are feeling stressed and
feels comfortable. A few minutes may be all you can manage at first, but try
Adopt the seated or cross-legged posture (see Feel the air going in and out as you breathe. You will
opposite). Close your eyes, relax your body, and soon notice how your mind tries to distract you from
breathe normally for a few breaths. counting, with all manner of thoughts. Just bring it gently back
each time you realize you have been sidetracked. When you
Focus your attention on your breathing. After each
have finished, come back from the meditation slowly and open
exhalation, but before breathing in, count silently as
your eyes.
follows: "One" (inhale, exhale), "Two" (inhale, exhale) and so
on until you reach "Five," then start again from "One."
I 44 M E D I TAT O N I
Relaxation
Being able to relax u essential tor meditation, but many people find it hard to do.
I ifestyles toda^ .»r«. more- stressful than ever, with increasing work, family, and
Financial pressures taking their toll on our bodies and our peace of mind.
take action and can even help to save us from systems — close down. If you then run to
danger. Imagine that you are about to be escape danger, the physical action releases the
attacked by a tiger, for example. The stress stress. Your body relaxes and returns to normal.
kick in. Adrenaline is pumped into the system, outlet for stress; we can't run out of a difficult
the heart, breathing, and metabolism speed up, meeting, for example. Stress chemicals stay in
and anti-inflammatory agents such as Cortisol the body, obstructing the digestive and immune
to learn the iktll of total relaxation term effects of this can lead to serious illness.
RELAXATION 45
Learni ng to relax
Relaxation is vital to good health: it helps to
Have a massage
Receiving a massage can be a wonderful
Adopt the lying down posture (see page 1 43). Close Move your focus to your neck, then down through
your eyes and breathe naturally. Move your attention your shoulders, arms, and hands. Release all the
to the top of your head, and notice any tension there. Once tension in those areas. Then shift your concentration to your
you have located the tension, relax and let it go. Feel the chest and heart, stomach, abdomen, buttocks, and genitals,
gentle movement of your breathing. relaxing each area as you go. Finally, move your attention
to your legs and feet and remove all the tension here.
any tension go from here. Relax your eyebrows and Breathe for a few moments. After a while you may
eyelids, ears, nostrils, mouth and jaw, releasing the tension as find that tension has started to creep back into
you go. Keep breathing normally. some parts of your body. If so, try to feel where the tension
-"' -
"
->.-.- - - -
46
Mindfulness
M.m\ oi us spend our time "sleepwalking.
91
We perform actions automatically and are
unaware ai whal is happening around US. While we are sitting on a bus, for example,
we iu.i\ be thinking about the past. As a result, precious moments in the present are
Ktst. We iu.t\ not notice the scenes passing by or who is sitting next to us. Mindfulness
helps us to reclaim each moment) to live in the present so that nothing passes us by.
Cultivating mindfulness
A certain amount of automatic activity
sensation and every detail of what is going on. everything takes on a new
If you are writing a letter mindfully, for meaning. Colors are brighter
example, you will notice everything about it: and more vivid, objects appear
the smell of the fresh sheet of paper before in striking detail, and you can
you start writing, the feel of the paper against hear every note in a piece
the skin of your hand, the weight of the pen of music. Flowers sme
and how it rests between your fingers, the heavenly, and every
form, even the speed of the pen's movements, You can cultivate this
Mindfulness meditation
This meditation is excellent for cultivating mindfulness.
Pull your mind away from wherever it is, and concentrate Mindfulness meditation
on what you are doing at that moment It doesn't helps you to see the
matter whether you are standing up, walking, or sitting down. beauty in everything from
Whatever you are doing — walking home, eating, having a shower — the vniest flower to the
start doing it with all your senses. Smell the fragrance of the air people closest to you.
around you, taste every mouthful of food you are eating, feel the
what you are doing, and what you are experiencing and feeling.
but don't follow them. Let them go, and bring your mind gently
Affirmations
Affirmations .irv statements thai you can rcpc.it silently or out loud to yourself, over
nd mtr, until the constant repetition becomes meaningless and you are aware only of
the sound oi the affirmation in your head. Although repeating statements in this way
m.t\ seen pointless at tir^t, try to persevere because they are a powerful tool and can
have some \ir\ positive effects on your mind and overall well-being.
^
49
I am very confident
I forgive myself
I am at peace
I am completely /^l-w Affirmations in meditation
In meditation, affirmations are often used for a
something else, such as sensations. Since the you are relaxed. In this way, you will be better
purpose of the affirmation is to block able to counteract the chatter of your mind,
out invading thoughts, the meaning of the and the suggestion behind the affirmation will
affirmation is unimportant, but it does no move from the realm of thought into the
harm to choose to say something positive so realm of feeling more quickly. If you are having
that, after constant repetition, the idea will trouble relaxing, perform the "Relaxing the
take root in the subconscious mind. However, body" exercise first (see page 1 45). The main
remember that the main aim here is to thing to remember with affirmations is that
counteract the chattering of the brain, not to you should repeat them regularly. Repeat them
feed it ideas that may distract you further. for as long as feels comfortable, but as a guide,
Other affirmations
Try the "Affirmation exercise" opposite, then
Regular proct/ce can help to
comfortable with it, try choice. The most suitable ones will be those
experimenting with other
simple phrases that are that help you to counteract inner chatter; they
meaningful to you
should be easy to fit into the rhythm of your
let It go
peace forever
wide awake
joyful and free
AFFIRMATIONS
Affirmation exercise
This exercise is very effective for controlling the mind and improving concentration.
Adopt either the seated, kneeling, or lying down You may find your mind tries to
posture (see pages 142-143). Make sure you are sway you with other thoughts.
really relaxed before you start If necessary, perform the Just bring your mind gently back and
"Relaxing the body" exercise first (see page 1 45). Let go continue to repeat the word "RELAX"
of any tension, allowing it to fall away from your body. in rhythm with your breathing. Repeat
it for as long as feels comfortable.
and out naturally, following the rhythm of your breath When you have finished the
rather than trying to control it exercise, notice how you feel.
When you feel ready, repeat the word "RELAX" note any other feelings as well.
syllable, "RE," as you breathe in, and the second syllable, "LAX"
as you breathe out Don't try to force your breathing into any Consciously let go of
particular rhythm or pattern. Just keep breathing normally and tension in each area of
match the speed of the affirmation to your breathing. your body to reach a
Mantras
Mantras arc similar to affirmations, in that the\ arc statements that you can repeat to
yourself. I nlikc affirmations, however, the sound qualities of mantras are important,
Hid ire laid to resonate through the body to brin*j about a transformation of
Well-known mantras
Probably the most famous mantra of all is
Followers of the Buddha use the mantra Om the universe" and all of creation.
Mam Padme Hum to evoke compassion
OM MANI PADME HUM is another
There is no doubt that some mantras do have Buddhists to evoke compassion and dispel
a magical quality about them, and they are negative feelings toward oneself or others.
often found in spiritual traditions. The Hindus This mantra is also said to help keep you alert
have used mantras for thousands of years and while you relax. It is pronounced "AOOM-
so have Buddhists. Muslims, and Christians. MANI-PADMAY-HOOM."
You don't have to be religious to use If you are a Christian, a popular mantra to
mantras, however You can choose mantras use is ALLELUIA, pronounced "AH-LAY-LOO-
that are not linked to a particular deity. YA" It is also intoned as HALLELUIA,
peace and tranquillity or they can be used to from the Hebrew hallelu (praise) and Jah
You can use any mantra you like for this only in thought, will still resonate through the
exercise, but it helps to choose one that body. You can repeat a mantra in rhythm with
has a particular resonance or special quality your breath or heartbeat, or intone it freely.
of sound. You may only be able to do this At first, it is probably better to use mantras
exercise for a few minutes at first, but try that are known to work well. Later on, you
to build up to at least 20 minutes. can try creating your own. Just make sure the
'
tdaaitouiuwaiiiiuaBiKli"--
limn er
Standing and
walking medit ation
You don't even have to be sitting
litatkM can be don,- anywhere, at any time.
or lying down. You can meditate while standing, walking, or even dancing.
Standing posture
Stand erect with your feet about Golden flower meditation
apart. Your This meditation is excellent for developing
18 inches (45 cm)
curve inward. Above growing upward, from your lower back up between
so that you can Between the flower above your head and the roots that are
your feet, feel your spine stretch out just a little more. Your
maintain the posture orms and hands become the leaves, as light as air.
flower shines The light fills your body with cleansing energy,
eorth. See the flower close, and the stem relax and
become your spine again Relax
Practicing mindfulness while walking will make you more aware of the earth's natural beauty.
While you are out walking, perhaps to or from work Now expand your awareness to include everything
or simply going for a stroll, bring your mind away from around you.Where are you? Who or what is there
thoughts of the past or the future. Focus on your breathing with you? Listen to the sounds, and notice the smells, colors,
and walk erect, with your head and spine in alignment and movements. How do you feel about this experience? Try
from one foot to the other, the way your arms and legs move,
and how the air feels on your face.
I 56 M E D I TAT I O N
The chakras
In Indian yoga, chakras are greal centers of energy in the body. Although they are
invisible to the eyei these spinning wheels of spiritual energy keep our bodies and
spirits in balance* Tlu \ store the powerful life foree that yogis call prana, the Chinese
call ch'i and tlu Japanese call ki. This dynamic energy is the precious universal life
the head. There are other chakras, but we will power, the will, and self-confidence.
concentrate on those listec here. (See also The fourth chakra, or heart chakra, is
strength and structures, possessions, status located in the throat area. It is concerned
with expression and communication and
It is also where a
dormant energy called kundalini is stored,
also with our creative impulses.
s located at the
The seventh chakra, or crown
level of the lower
chakra, is situated on the top
abdomen, above the
of the head. It governs
genitals. It is
understanding, higher
associated with
consciousness, and
sexuality, sensuality,
our link with universal
and reproduction.
spirit and the divine.
THE CHAKRAS I 57
colors and number of petals. can visualize lotus flowers with open petals.
ition system
6
reproduction system
above
• tern
1.000
59
try this experiment. Hold your nerve centers along the spinal
finger and spin it, and you will you can refer to the table of
find that you can only see the chakras on page 1 58.
you will probably find some easier to sense chakras are blocked, do not attempt to
than others. With practice, however, you unblock them yourself. You should consult an
If you find, after a few attempts at Chakra possible, such as a practitioner of Ayurveda.
meditation (opposite), that you are having Ayurveda is an ancient Indian healing system
difficulty feeling the energy flow through that aims to restore health and balance to
certain chakras. it may be because the flow the mind and body through herbal remedies,
there is "blocked." Almost everyone will find diet, breathing exercises, purification,
one or more of their chakras blocked. meditation, yoga postures, massage, and
later on (see page I 58 foi a list of the A qualified Ayurvedic practitioner will be able
to sense blockages in your chakras and can
chakras and the functions they govern). help to restore your natural energy flow.
THE CHAKRAS
Chakra meditation
For this meditation, choose a quiet place where you will not be disturbed. Your clothing should
be loose and comfortable. You may find it helps to close your eyes.
Adopt the seated or cross-legged posture (see pages Working through the
142-143). Make sure that you are sitting upright with chakras can help you to
your spine straight and your head and spine in alignment However, become more in tune
don't strain.Your posture should be comfortable and you should with your energy.
image that feels right for you, and sense the energy within it.
Gradually wind
down your
meditation, let your body
relax even further, and
then take a couple of
Visualization
Visualization is an extremely powerful technique that uses the imagination to create
particular states of mind and being. It is becoming increasingly popular nowadays and
can be used tor a wide variety of purposes, such as improving the concentration and
situation that you found particularly may elicit the same feelings and body
sensations as seeing them in the flesh.
frightening. It could be a terrifying car ride, for
example, or a lonely walk late at night in a find that your body responds to this stress
dark, secluded street. If you can't remember and you will notice some physical reactions
one. what about any phobias you might have? taking place. For example, you will probably
For example, if you are frightened of spiders, tense up and your pulse will get quicker. You
imagine one jumping onto your hand or into might also find that you are breathing more
your hair. If you are afraid of heights, imagine rapidly. If the stress is strong enough, you
If you visualize this clearly enough, so that The reason your body is responding in this
you can recall that past experience in detail, or way is that our bodies do not distinguish
feel the spider moving in your hair, you will between things we visualize and reality itself.
63
So if the situation you are visualizing is A person nervous of public speaking may find
"fight-or-flight" mechanism (see page 144). If we now go back to our man with the fear
As we have already seen, when the "fight- of public speaking (see page 148), we can
or-flight" response kicks in, your body will easily see how he could use visualization to
shut down all the systems that are not help himself over his fear. He could simply
essential to immediate survival, adrenaline and visualize himself in front of his audience,
anti-inflammatory agents will be pumped into speaking confidently and clearly. The audience
the system, and your body will be poised for is smiling and hanging onto every word he
The good news about this is that you can use If he keeps on visualizing this situation in the
visualization to achieve beneficial effects. For same positive way, eventually the right side of
example, when we daydream about something his brain (see page I 35) will come to associate
that makes us happy, the brain produces the thought of public speaking with pleasure
endorphins and other pleasure-giving and he will find that his fear disappears.
chemicals, and our bodies experience the So visualization is not just all in the mind.
physical sensations of joy. We can use Although it starts in the mind, it can have
Making visual ization you will recall, is the side that deals with
hugely beneficial and can help you to achieve without question and transform them into
all kinds of things. If you want to conquer a feelings, once you get them past the left side
fear, you can use visualization to help you, as of the brain (see page 1 35). Practice and
our man with the fear of public speaking could repetition will help you achieve this.
visualization to help with that, too. of imagery: active and receptive. Active
The main thing to bear in mind with imagery can be any image that is chosen and
visualization is that you sho Id endeavor to do focused on for a particular purpose. Receptive
it as clearly and in as much detail as possible. imagery, on the other hand, involves allowing
You also need to keep doing it, in order to images to arise from the subconscious mind
reinforce the message you are giving to the and following where they lead. Some people
right side of your brain. This side of the brain, prefer the discipline of active imagery, while
Active or receptive?
Visualization skills
What did you notice about each of
for assessing and sharpening your Was the leaf vibrant or withered?
quiet place when you know you with the coin? Was the rose hard to
Try to visualize an oak leaf. What is it like? Try to see If you found you couldn't visualize these
it in your mind's eye as though it really exists. See it
color, shape, and texture. Notice every fine line on it. Turn the
visualization hard but master it with practice.
leaf over and study the other side. If you can bring in the
other senses, so much the better. Rub the oak leaf between
Alternatively, you may have found that your
your fingers. What does it feel like? Can you hear
the sound of your fingers rubbing the leaf? brain substituted different images,
Put the leaf to your nose: can you smell it?
aim to be at ease
to use visualization.
66 M E D I TAT I ON
Images are the language of your subconscious subconscious mind to help you. You will need
mind. If you can learn to communicate with to use receptive imagery to do this — in other
your subconscious mind using and interpreting words, you will need to let images arise freely.
these images, you will have found a way to So the next time you are in a situation you
communicate with your subconscious and use find difficult to understand, try the "Gaining
Gaining insight
Try this technique to help you understand a particular feeling or situation.
Adopt the sealed or cross-legged posture (see pages Let the image surface. At first it may seem to have
1 42- 1 43) Alternatively, you can do this meditation nothing to do with what you are asking. Persevere — it
in the standing posture Isee page 1 54). Relax into your may take practice to understand the symbols of your mind.
chosen posture and breathe natural for a few moments. Perhaps your image is of a barking dog — then you realize the
person you are trying to fathom is "all bark and no bite."
you want to explore in your concentravon for a few Once you have your image, and have studied it, close
moments When you are ready, ask your subconscious mind to down the meditation and open your eyes. Think about
produce an image that describes either the siluavon or the the insights you have gained. You can continue to think about
feeling that you are trying to understand. the image when you are not meditating.
'
apgaMEEMEia 67
Visualization can help you to find a sacred can concentrate on responding to the
rest and receive comfort if you need it. If you you will need to use active and receptive
also need to seek guidance, you can use imagery. When you have finished, think about
visualization to help you find a guide there. what you saw and heard. It may take time
There are many guided meditations to help before you fully understand it, or you may
you with this. Some are available on tape and understand it immediately.
Sanctuary meditation
You can do this meditation whenever you like. Choose a quiet place
Adopt the seated or cross-legged posture (see pages Now is the time, if you want to, to meet your guide.
you. Once you have adopted your posture, take a few the trees on the far side. Your guide may be a man, a woman,
You are following a small stream. You can hear the on everyday or spiritual matters.
water flowing gently, trickling over rocks, and you can see patches
of shining blue sky between the leaves of the trees. Squirrels When you have finished,
run up the trunks of the trees in front ofyou.What color are thank your guide and make
the squirrels? Birds are warbling in the branches over your head, your way out of the clearing, and into
and you can hear the crunch of twigs and leaves under your the wood. Gradually close down your
feet as you walk. You feel very comfortable, and very relaxed. meditation and come back to everyday
consciousness. Open your eyes.
to do as you wish. Stay here as long as you like, until you feel
balanced did and taking enough physical exercise, practicing meditation can lead to
Meditation has wide-ranging benefits: it can making us happier, the relaxation that
help us to think more clearly and improve our meditation brings can help to improve our
energy levels so that we work more efficiently physical health. Positive thinking can encourage
and tire less. It can help us to relax and create the production of endorphins and other "feel-
remain more in control and ess overwhelmed underestimate the mind's power to bring
by negative emotions. It can also help us to about change in the body, and we should try
a serious or persistent ailment, you should practice, alongside changes in diet and lifestyle,
and radiant. Discuss your plans with your Calm anxiety and reduce panic attacks
doctor first, to make sure that you are Lower levels of stress hormones
working together on this.
Improve circulation
I
recommending meditation and
relaxation as an effective
antidote to stress.
70 M E D I TAT O N I •
Personal development
In addition to its many physical health benefits,
You don't have to wait until you feel ill to do guard against illness and disease. It can also
healing visualizations. In fact, it is often a good help you to become more in touch with your
idea to do it when you are feeling well. Good body and physical changes. The "Healing the
health needs to be protected and, in addition body" exercise below can be used to heal part
to a balanced, healthy diet and plenty of of the body or to maintain good health.
sure that your clothing is loose and comfortable before you start the exercise.
Adopt the seated or lying down posture (see pages I 42-143), Let the light flow back up through your feet and into
whichever feels most comfortable. If necessary, you can also your body, charging it with vibrant healing energy. Feel
do this visualization while you are standing or walking (see page 1 54). it rush up your legs and torso, setting the whole length of your
spine tingling. Feel it flow into your heart and chest outward
Allow your body to relax and breathe naturally. If you are into your arms and hands, and up into your shoulders and
not walking, close your eyes if it helps you to concentrate. neck. Finally, let it flood up into your face to the top of your
head. If any parts of your body need special healing, let the
Check over your body and release any tension you are vibrant light flow in and heal them. Hold the image of your
holding. Start with the top of your head, then move your whole body flooded with healing light, then let the light ascend
attention to your forehead. Relax your eyebrows and eyelids, ears, up through the top of your head and out into the universe.
nostrils, mouth and jaw, then your neck, shoulders, arms, and hands.
Shift your concentration to your chest and heart, then stomach, Give yourself a few moments to relax and take a few
abdomen, buttocks, and genitals, and finally your legs and feet deep, smooth breaths. When you are ready, close the
meditation and open your eyes.
When you are relaxed, begin the healing. Imagine you
are standing under a shower of whiteish-blue light The
light comes in through the top of your head, then washes through
your body, clearing it of impurities. Feel the light wash through your Note
head and into your neck, outward through the shoulders until it
from your body, and if any parts of your body need special such as water from a healing spa, or
healing, focus on them and let the light purify them. Continue
until you feel that your whole body has been cleansed.You may anything else that signifies a purifying
When the light has cleansed and purified you, let it could visualize holy water or the healing
take the impurities from your body out through the
soles of your feet and into the earth beneath you, where they breath of a deity.
<>t our dail\ li\es. Colors can affeel our moods and are associated with particular
emotions: red, h>r instance, jn often linked with anger, hlue with peace and relaxation,
and yellop with mental clarity. We also attribute different qualities to colors: for
example, we associate wealth and abundance with gold. Light is also very powerful:
it can affed our moods, how tiling appear, and how we view things around us.
color, the energy associated with that color the color of gold
Red The material world, status in life, survival, Greed, anger, cruelty, vulgarity, and violence
Pink Empathy, warmth, stimulation, and loyalty Selfishness, fickleness, and egotism
Orange Sexual energy, sensuality, happiness, Loss of sexual energy or obsession with
Turquoise Healing, eloquence and self-expression, Allergies and other immune system disorders,
Indigo Imagination, intuition, clarity of thought, Paranoia, nightmares, confusion, and deceit
Gold Wealth, abundance, spirituality, higher Avarice, poverty, apathy, laziness, and
White Order; completion, clarity, purity, wholeness, Rigidity, extremism, obsessive cleanliness,
it is possible to have too much of a color or using different shades of a color. For example,
not enough of it. Meditation will help you to if your blue is pale this time, next time imagine
harmonize these color energies. a deeper or darker blue. Try to spot changes
The "Exploring color meditation" (below) in their energies and note your feelings about
will help you to become familiar with different them. Noting your feelings is useful because
color energies. You can also take it a step some colors may have different qualities for
further and explore your own feelings about you than the ones described in the table
you an insight into the different energies of different colors and what those energies mean
to you as an individual.
f f
feel?
Adopt a seated or cross-legged posture (see pages
1
all
42- 43)
I
Now
or a standing posture (see
and out
it
Once
yourself inside a pink bubble.What shade of pink
page 1
again, visualize
48).
is your
% bubble? What feelings does it trigger? How does the energy feel?
Attributing colors to people or situations can main chakras is a useful way of strengthening
help you understand them better. For example, your visualization skills and discovering the
visualize the person and ask your subconscious As mentioned earlier, each chakra is
for a color to describe that person. If green associated with a particular color and energy
arises, consider if there is jealousy between quality (see page 1 58). You can explore these
you. Once you see what energies are at work, energies and help to unlock them using the
area. Visualize vibrant orange flowing into this area and feel it
energizing the chakra. Does the energy feel different from the
energy of the base chakra?
blue at the throat, indigo between the eyes and then violet on the
top of your head. How do all the energies differ from one another?
too. For example, meditating on the sunlight is color meditation (see page 175), but instead of
very uplifting and can also help treat Seasonal visualizing each colored energy, visualize light
Affective Disorder Syndrome (SADS), or in the appropriate color for that chakra
"winter blues." This condition is believed to instead. So for the base chakra you would
be caused by light deprivatic I, which occurs visualize red light, for the sacral chakra you
especially in winter or if a person has spent would visualize orange light, and so on.
long periods of time in a dark or shady place. You can also meditate on light to improve
Using different colored lights in meditation your concentration. The "Candle meditation"
will unlock different energies. If you would like (see opposite) is a simple exercise that will
to try this for yourself, simply do the chakra still the mind and bring peace and relaxation.
For this exercise you will need a quiet, and mental focus. However, you can also adapt
darkened room and a lit candle. A simple it to help you develop other qualities. For
white or cream candle is best. example, you can also use a candle of a
posture (see pages 142-143). Choose whichever specific energy. Perhaps you might like to use
posture you find most comfortable to sustain for a
reasonable period of time. Place the lit candle in front of you. a green candle to help you reconnect with
Relax, breathe naturally, and focus your gaze on the feelings of love and harmony after an
flame. Empty your mind of all thoughts and just
concentrate on the flame. Don't stare: just gaze
argument (see page 1 73 for the colors
softly at the flame and allow your eyes to
and their energies). You can also
blink when necessary. Let your mind slow
down to a receptive, alpha state (see
use this exercise to sharpen
page 1 8 5). Whenever your mind tries to
types oi musk could stimulate blood flow. Since then, there has been increased
How sound affects us However, these cases are very much the
Just as color and light can influence our exceptions, and it is better to try to improve
moods, sound has the power to affect our the quality of sound around us whenever
emotions. It can reach deep inside us and alter possible so that we can become more relaxed
the way we feel and even the way we react in and avoid increasing the amount of
a given situation. Sound is made up of waves of unnecessary stress in our lives. This helps us
pressure that resonate ai different frequencies. to function more efficiently and enjoy a better
These different levels of sound affect us in quality of life and a greater level of happiness.
Classical music tends to have a soothing and disabilities. They use music to encourage
even inspirational effect on the mind.
patients to find ways of expressing themselves
pressure, and improve mental clarity. Sound meditation practice. For example, you can have
therapists now use machines to send healing beautiful music playing in the background. I
sound waves to ailing parts of the body, and have found that instrumental pieces work best
to help autistic patients to hear properly. for this, and would recommend gentle classical
Research in both the US and Europe during or New Age music. Sounds of nature, such as
the 1980s and 1990s showed that music could sounds of the seashore, also create the right
be used to reduce stress levels and help atmosphere. Whichever sounds you choose,
patients to recover from illnesses more try meditating on each sound with mindfulness
quickiy. Music therapists are increasingly being (see page 146). In other words, be aware of
asked to help treat patients with learning every sound as it happens. In this way, your
difficulties and other mental and physical appreciation of the sounds will be intense.
I 80 M E D I TAT I O N
Like color (see page 147). sound can help you the mind and create a sense of tranquillity and
to understand people or situations. If you are peace. The vibrations are felt throughout the
finding it hard to understand someone, hold body and can lead to a state of bliss and
that person in your mind's eye and ask your euphoria. Experiment with a few sounds and
subconscious to describe him or her with a mantras and feel the effects different sound
sound. If it's a whisper, it could suggest the vibrations have within your body.
person is timid or unsure. If it's a roar, then The "Chakra sound meditation" links sound
perhaps the person is overbearing or insensitive. vibrations with the seven main chakras (see
The sound and your interpretation of it give page 156). Like the "Chakra color meditation"
an indication of your feelings and put you in a (see page 1 75), this will help you identify with
better position to improve your relationship. your chakras and unlock their power.
J
THE POWER OF SOUND 18
Shift your attention to the solar plexus or navel area, Shift your attention to the chakra on
and make a long sound "Ml," as in "see," in a slightly your forehead, and make a long sound
igher key than the "RAY." Again, and throughout the meditation, "LAH" in a slightly higher key.Then move your
old the sound for at least 1 seconds. How does it feel? focus to the crown chakra and make the sound
"Tl," as in "tee."This should be the highest
Now focus on the heart pitched sound of all. How does it feel?
Hghtly higher key than the "MI."Feel Hear the sounds your
ie vibrations coming from your heart makes from v/ithin. Pay special
rea. How does this energy feel? attention to them, because they
ecome higher?
Note
You can use any sounds of your choice for
Using fragrances
in meditation
Since ancient times we have been aware of the emotive power of fragrances. We have
used incense and fragrant oils in our rituals for thousands of years. They have the
power to change our mood and can evoke images and memories of places far away.
How fragrances affect us the brain will associate it with fire and
Your sense of smell is very sensitive and acts burning.This link between the nose detecting
as an early warning system that helps you to a smell and then the brain producing an image
detect threats to your safety. For example, if in response to it is what gives smells their
there is smoke in your home, your nose alerts power to inspire the imagination.
Smell is the most evocawe between things we visualize and reality itself
of the senses. A ample
aroma, such os a lemon (see page 1 62). If we think about something
or perfume, can instantly
conjure up an image of
that makes us happy, the brain produces
a special place or person.
pleasure-giving chemicals, and we feel physical
Hippocrates used
"father of medicine," used aromatic herbs fight disease, and in Renaissance England,
and spices to treat his patients, and later the Queen Elizabeth I (1533-1603 ce) supported
Greek surgeon Galen (130-201 ce) used the use of aromatic herbs, spices, and oils.
essential oils (see page 190) in his Since then, a variety of European chemists
work. These essential oils, or have published studies on the therapeutic uses
A
84 H E D I TAT I O N
then light the candle underneath and it will fill Burning an essential oil while you do a
your meditation space with your chosen "Healing the body" meditation (see pages
Age or natural health sHops. fragrances to heal the body and the mind. You
aromatherapist first.
"
y Aromatherapy oils
an atmosphere conducive
can create
to
meditation or relaxation.
i
USING FRAGRANCES IN MEDITATION I 85
Bergamot Uplifting, refreshing, calming, Eases stress, restores appetite, and soothes
Cypress Purifying, soothing, and Calms the nervous system and helps ease
invigorating menopausal symptoms, hay fever and stress
Ginger Warming, circulating, relaxing, and Helps prevent and ease travel sickness
and emotionally balancing eases stress and anger, and helps treat colds
Juniper Purifying, stimulating, uplifting, Helps to clear the mind and aid concentration,
reassuring, and soothing eases aches and pains, and soothes the mind
and body
Lavender Relaxing, soothing, cheering, balancing, Helps to ease high blood pressure, stress, and
Lemon Purifying, refreshing, and stimulating Reduces mental exhaustion, eases stress,
Orange Relaxing and soothing Helps prevent travel sickness, aids digestion,
Sandalwood Purifying, relaxing, balancing, Calms the nervous system, helps to ease emotional
aphrodisiac, and decongestant problems, has a balancing effect on the mind, body,
Ylang ylang Calming, uplifting, balancing, purifying, Helpful for sexual problems, prevents
Meditations for
stressful situations
Sometimes, even with careful planning, life can become hectic or stressful. Traffic
delays, unexpected calls, and unforeseen events can all play havoc with our daily lives.
Problems ma\ arise and may seem insurmountable. At times like these, when all you
can do is watch your peace of mind go out the window, try these quick meditations.
Traveling meditation
This meditation is particularly good for relieving stress when you are running late. It can be
performed anywhere: on a train, on a bus, in a traffic gridlock, but for safety's sake make sure
Accept that you have now done all you can to make
up the lost lime. There is nothing more you can do to
Step at a time
This meditation provides quick relief if you feel overwhelmed by too many things to do. In the
longer term, you should try to lighten your load (see page I
38) and prioritize remaining tasks.
Stop what you are doing and take a few seconds to Now focus on that one task with mindfulness (see
relax yourself. Release the tension from your body and page 1 46). Be aware of everything about it and use all
breathe deeply and naturally. your senses as much as possible: sight, smell, touch, and so on.
stressful situation. It will help you to be aware of the bigger picture and
put your problems into perspective. After a little practice you should be able
Take a few moments to stop and be aware of yourself. Whatever has been worrying you
Then become aware of everything else around you. should now feel really small in
feel everything
your awareness expand so that you
happening within a couple of miles
planet. Try to keep that
perspective as you zero back
around you. Try to see everything: people traveling on buses, in on yourself: tell yourself
walking into buildings, or working in fields —wherever you are, that this situation is
let your mind become aware of it. really very small and
Imagine people going about their daily lives in the north and
south, west and east, and in all the towns and cities.
Let your awareness expand further, until your country Expanding your
becomes a shape on the globe that is Earth. See the awareness of the
planet moving through space. Notice the tiny continents and world can help you
seas on its surface. Be aware that you are there, but that to put problems
you are so small that you have become invisible from this into perspective.
vantage point.
V
188 H E D I TAT I O N
Bubble of protection
If ever you feel vulnerable, intimidated, or just in need of protection in some way, try this
visualization. It will help you to distance yourself from the source of the worry and make
Shake out all the tension from your body, allow yourself While you are inside the bubble, focus on your
to relax in whatever position you are in. Breathe naturally. breathing. Visualize the blue-white light flowing in and
out of your pores as you inhale and exhale. The sparkling light
Imagine a bubble of blue-white light all around you. is filling you with strength and energy.
You are safe inside it The bubble is charged with
sparkling, protective energy It moves with you. and although it Keep the bubble around you until the pressure is over
is soft on the inside, on the outside a is strong and is and you feel comfortable enough to let it go.
This visualization will help you to face difficult situations calmly, so if you need to soothe your
nerves and boost your self-confidence, perhaps for a job interview or before speaking in public,
audience shows a lot of enthusiasm for what you have said and
you feel happy that your performance has been so impressive.
Note
You can also do this meditation to help
2 as follows:
Glossary
Adrenaline Beta state
A hormone that prepares the body for the Thisis when the brain emits faster electrical
"fight-or-flighf" response. When it is released patterns, which are called "beta" waves. In this
into the system by the adrenal gland, it has state we are able to rationalize, analyze, and
widespread effects on the muscles, circulation, think about the past and future. We are usually
and sugar metabolism. The heartbeat quickens, in a beta state when we are awake and in a
breathing becomes more rapid and shallow, busy, thinking state of mind.
repetition becomes meaningless and you are force that Indian yogis call prana, the Chinese
aware only of the sound of the affirmation in call ch'i, and the Japanese call ki.
the right side of the brain and is transformed within all things. Indian yogis call it prana and
into feeling, it can have a grear influence on the Japanese call it ki.
Music therapy
A system of natural healing where patients are
encouraged to listen to music to ease their
pain and anxiety, and to promote recovery
from a wide range of ailments.
Prana
The invisible universal life force energy that
permeates everything. The Chinese call this
recognized condition.
stress relief
94 STRESS RELIEF
Introduction
The definition of good health is a sense of well-being. But all too often we become
caught up in a cycle of stress and strain that leaves us functioning below our best and
feeling tired, anxious, and unhappy. This section offers practical advice to help overcome
the pressures of modern life, maintain health, and regain vitality and peace of mind.
sense of well-being.
INTRODUCTION I 95
the traits that can undermine well-being Reconnecting with the natural world is
mental relaxation, and describes natural ways Many physical, mental, and emotional
of restoring the balance between mind and problems can be avoided if you put just a little
body, using a variety of techniques taken from effort into looking after yourself in a more
Eastern and Western traditions. caring way. This practical guide gives easy-to-
Finally, it looks at important lifestyle factors follow advice for long-term calm and serenity,
and environmental influences. to help you unwind and enjoy life to the full.
96 STRESS RELIEF
Some stress is part of life and is not necessarily a bad thing: it is a normal response to
danger, and positive stress provides the spur to achieve. But when stress is long-term it
can affect you physically, emotionally, and spiritually, impacting on your well-being.
(causes of stress) —from the relatively routine biochemical reaction known as the "fight-or-
ring of the telephone to something life- flight" response. Stress hormones are released
threatening such as a car crash. Major life into the bloodstream, causing the following:
the things that can contribute to stress. Your • suppression of the immune system
The stages
of adaptation
Stress has very definite physical effects but it
the body reverts to normal functioning, but psychological functions are delicately
if it continues, the body copes by adapting. balanced to enable good physical and
Although you may feel as though everything mental health, and an upset in any one area
has returned to normal, your body uses up can lead to problems in others. Optimum
energy stores and over time this affects your health requires looking after all parts of the
ability to function efficiently, resulting in whole. A healthy body and a clear and
fatigue, irritability, and lethargy. active mind with a positive attitude will help
3. Exhaustion
Long-term stress changes the balance of
hormones in
exhaustion. A suppressed
the body and leads to
immune system,
fy
slower metabolism, and slower rate of cell
or suffer a breakdown.
and then dedicate time to looking after yourself. Developing the ability to relax at will
dealing with stress, will help you feel calmer and more in control of your life.
stress. Adrenaline levels decrease, reducing behavioral, emotional, and physical ways. If you
stress on the cardiovascular system and regularly experience more than five of the
lowering blood pressure. Breathing becomes following, you need to take action.
to enjoy company
Insomnia, coupled with
or memory
depression
tearfulness
i
no sense of humor
iiMHI FOR RE LAX AT O N I 99
Relaxation
Learn how to relax during times of great
soon
associate this with
On
itself.
the record
Physical: Although you may recognize the symptoms of
clumsiness
diarrhea, or constipation
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast
—
life for example, if you find shopping stressful,
Introduction
I ttu ient, controlled breathing and the ability to relax at will are vital in dealing
effectively with stress, simple breathing exercises and muscle relaxation techniques
reduce the mental and physical effects of stress and enhance well-being. Touch and
movement therapies benefit mind and body by increasing energy levels and
techniques originating from all over the To see the true benefits you need to make it
world to enhance physical relaxation. You do a part of your lifestyle rather than something
not need to perform them all as part of your that you do as a break from your routine. The
daily routine, but it is worth ac least trying out small amount of time spent relaxing your body
as many as possible so that you can discover muscles and controlling your breathing each
which are the most beneficial and comfortable morning or evening will pay dividends over the
for you. Some of these techniques normally rest of the day. Some people may find it more
depend on having a willing partner with you, convenient to perform relaxing exercises in
but you can still reap the benefits of massage the evening, helping them unwind and
Once you have found a range of relaxing however, remember not to do any form of
exercises that suit you, it is important to physical exercise straight after a meal or in the
develop a regular routine in the same way you hours just before going to bed.
A space to relax
Just like any other form of physical exercise,
times you may find that taking a break to spend a reversed namaste
Breathing
Correct breathing i^ the key to calming mind and body. How you breathe reflects your
health and how you feel about yourself. Your breathing becomes shallow and rapid
when you arc anxiouSj but slow and deep when you are at ease. Years of stress and
poor lifestyle mean that rapid, shallow breathing is the norm for most of us.
energy that enables your body to function. only the top third of the lungs. There is a drop
but it can be consciously coi trolled. In times of maintain blood acidity, and harmful toxins are
acute stress, taking a minute to slow down and not breathed out. This has a direct detrimental
control your breathing will calm you instantly. effect on the nerves and muscles, and may
is too fast or too shallow, the following Place your forefinger and second finger on
exercise — known as abdominal breathing — wil your forehead, with the thumb and third finger
help you breathe more naturally. It uses the on either side of your nose. Close your right
diaphragm (the sheet of muscle forming the nostril, then inhale through your left. Close
top of the abdomen) to enable the lungs to your left nostril, release and exhale through
inflate and deflate with minimal effort. your right nostril. Continue to breathe in and
possible.
well as containing oxygen, air also contains
Rght, I r. imped muscles restrict the body's blood supply, causing pain, fatigue, and
tension* Over~tense muscles van dramatically affect your posture, movement, and body
Functioning. To relax, you must first locate the tension and try to release it.
Progress ve muscle i
1
relaxation Remove your shoes and loosen tight clothing. Lie on a mat on the
floor or a firm bed, with a pillow under your head for support
This relaxation technique, which tenses and Close your eyes and focus on breathing slowly, emphasizing the
out-breath.
releases all the major muscle groups, will
Tense the muscles in your right foot, hold for a few seconds
then release. Tense and release the calf, then the thigh muscles.
Repeat with the left foot and leg.
side to side.
Australian actor, aims to improve balance, warm water in which salts and minerals
posture, and coordination so that the body have been dissolved to enable the body to
can operate with minimum strain. By learning float effortlessly.This is a way of isolating
to stand and move correctly, you can alleviate body and mind from external stimuli in
muscular tension, and enable the body systems order to induce deep relaxation. During
The technique consists of three stages: profoundly relaxed and the brain releases
of moving, standing, or sitting; and learning Hot water dilates blood vessels, reducing
new ways of reacting physically and mentally blood pressure. For a simple home remedy
to various situations. It should be learned from to relax stiff muscles, soak in a warm bath.
Massage
l ling touch is a verj effective way of becoming relaxed, and massage is one of the
easiest and most reliable ways of relieving stress and relaxing painful muscles. This
soothing therapy releases tension and reduces anxiety. There are numerous kinds of
massage, main oi which have been incorporated into various complementary therapies.
endings in the skin, which transmit messages neck and shoulders. When you are tired, your
through the nervous system to the brain. posture tends to slump, straining your neck
The brain responds by releasing endorphins, and shoulder muscles. It is extremely relaxing
natural painkillers that indi ce a feeling of well- to have someone massage your neck and
being. Massage further aids relaxation by shoulders, but you can easily massage yourself.
Self-massage
Shrug your shoulders and push them back
temples. Now place your palm on your forefinger, using the opposite hand to press as
forehead with your fingers pointing close as possible to the point where the two
horizontally and gently move it up toward bones meet. Continue for about a minute,
your hairline. Repeat with the other hand then repeat on the other hand. This is a
and continue until the tension ebbs away. technique employed in acupressure, an ancient
Caution
Do not massage swellings, fractures, bruises,
bodies .is tension. Main philosophies hold that tension blocks the flow of vital energy
and prevents u> from being rejuvenated. Therapies that unblock this tension
Yoga
Yoga has been practiced in India for thousands
Breathing correctly is the key to hatha muscles in the legs, feet, and
lower back, as well as
yoga, and when done properly every improving balance.
strengthen the body, and is generally held for pressure, or heart disease, or if you are
between 20 seconds and two minutes. pregnant, consult your doctor before
Everyone can practice yoga, regardless of starting a new exercise regime. When
fitness or age. but when learning it is advisable practicing yoga, certain postures such as
Regular daily practice will increase energy and pregnancy or menstruation and others are
stamina, tone muscles, improve digestion and not suitable if you have certain medical
concentration, and help you relax and deal conditions —consult your yoga teacher first.
Reflexology
Foot and hand massage have long been used
T'ai Chi Chuan relaxing, but you can easily massage your
This ancient Chinese martial art uses hands at any time to relieve stress.
Flow of ch'i
introduction
Your thoughts, moods, emotions, and beliefs have a fundamental impact on your basic
health, healing mechanisms, and immune system. To be truly healthy you need to look
after your mind as well as your body. There are many different types of mind therapies
designed tor mental relaxation and to reverse the stress response. To a certain extent
the type oi person you are will determine how you react to a stressful event, but there
are techniques you can learn to improve your self-image that will give you the ability
offer ways of relaxing your mind so that you to relaxing your body, and to be able to deal
can control its responses to stress, and also with stress you need to master your ability to
enable you to change the way you think about do both. For those who are not used to
yourself and the challenges that you face. meditating and other forms of controlling their
beautiful, calming scene, or a favorite aroma. about what they haven't achieved, the
These need not be physically present —even unattainable goals they set themselves or even
the memories of such sensations can help you negative things that have not yet occurred.
to relax and take control of your mind. Learning to think about what you have
As you become more experienced in achieved and setting realistic goals is a valuable
controlling your mind's reactions, however, you way of avoiding generating unnecessary stress.
may find that you are able to switch to a Mental relaxation is not based on purely
relaxed state despite the distractions around internal factors, however, and relationships
you, a situation that has obvious benefits for with other people can provide happiness and
dealing with stressful situations. calm in your daily life and support in the most
Along with the need to relax your mind and difficult of times. Developing and strengthening
control its responses to stress, the need to your relationships with family and friends is
change the way you think about yourself and also vital to achieving inner calm.
destructive impact on their lives of thinking a positive frame of mind in the most trying of times.
2 I 2 STRESS RELIEF
Meditation
Meditation is an effective \\ .i\ of focusing your mind to bring about relaxation, peace,
and tranquillity. It will help you to gain a new perspective and enable you to stand
back from \our problems. Meditation is often practiced as a means of spiritual self-
enlightenment, but it can also be used to relieve stress and promote relaxation.
filled with peace and calm and cannot take off image or a phrase, in order to still the mind
on its own and become stressed. When the and facilitate the emergence of a greater
The brain is the body's computer, the center beta (awake), delta (during a
improved circulation
214 STRESS RELIEF
you how to achieve a meditative state but but this will improve with practice. You may
you can teach yourself if you are sufficiently also feel sleepy to begin with but as you
disciplined. There is no "right" way to meditate meditate for longer you will feel more alert. If
but in order to do so successfully there are you feel your attention wandering, just bring it
a few basic requirements to follow. back to the focus of meditation. People usually
-mpty stomach
centered meditation.
Object meditation
Concentrate on a particular object,
Mantra meditation
A mantra is a word or phrase repeated
focusing on anything.
Rhythmically passing a rosary or worry beads
fabric, can induce a state of meditation. Continue to look Return your eyes to their
downward.You should normal focus after a couple
notice that your breathing of minutes.You should feel
swimming, or walking can focus the mind and depression and withdrawal.
Visualization
Visualization, .1 technique thai harnesses the imagination to deal with stress and
main relaxation therapies, and is used by athletes. Through imagining sights, sounds,
tastes, or smells, you can use positive thinking to restore and maintain good health.
teacher to learn visualization, it is possible times of stress and it will help you gain
to learn the technique on your own. At first, control of a difficult or challenging situation.
you will probably need to practice for Now visualize a calm, beautiful scene, real
r
I 5 20 minutes a day, either irst thing in the or imaginary, to help you relax. Suitable images
morning or last thing at night, but as you include a peaceful garden, a beach, or a room.
become more skilled you should be able to do Try to envisage the sounds, smells, and sights
it for just a few minutes at a time as needed. of the scene and soak up the atmosphere until
to relax your body. Then focus on your chosen a deserted sandy beach, is an effective
Fear of situations
Most people experience some degree of
with tension (such as a thunderstorm) and Powerful, tense scenes —such as a thunderstorm-
Colon visualization
Color can have a profound effect on your mood, vitality, and well-being. Yellows and reds are
stimulating: blues and greens calming. Color therapists use different colors to improve your
physical, emotional, and spiritual health, generally by shining colored lights onto your body.
This exercise uses color visualization to calm the mind and help you relax.
1 2 3
Sit comfortably with your eyes closed. Imagine a ball of golden light just Repeat, visualizing a ball of red light
above your head. Visualize the ball of Continue slowly through the color
light slowly descending through your spectrum — orange, yellow, green, blue,
head until it fills your entire body. indigo and violet — until you feel
A relaxation tape
Making your own relaxation tape is much
The sound of crashing waves can be soothing, use the memory of this music to calm you
helping you to relieve stress and create inner calm.
down in times of stress.
Sense of smell
Different aromas can lift your mood and make Creative relaxation
you feel much better about yourself. Smell Creative activities such as painting, drawing,
molecules travel along the olfactory pathways and sculpting are excellent outlets for your
and directly into the limbic system, which is emotions and can be deeply relaxing. Talent
the part of the brain that controls memories, is not an issue —you do not need to
instincts, and vital functions. For this reason, produce a "good" work of art. The mere
some smells are intensely evocative and can act of performing an activity that is creative
conjure up vivid scenes from nearly rather than a chore is relaxing in itself. Let
oils are used in a number of ways to aid textures and aromas of the art media you
relaxation (see pages 246-247). are using —whether paints, crayons, chalks,
You can also use the memory of scent and or clay — and enjoy the experience.
its powers of association to help you stay calm Visiting an art gallery can also be
and relaxed during times of stress. Think about relaxing, particularly if you find a favorite
your favorite smells — a baby's skin, freshly picture or painting that has special
ground coffee, oranges, frying bacon, sweetly associations for you. Go during a quiet time
scented flowers, new-mown grass —and you of day when you can sit and contemplate
will instantly feel happier, more carefree, and a piece without being disturbed.
more relaxed.
220 STRESS RELIEF
More techniques
for mind control
I belt are several other mind techniques you can be taught to reverse the body's stress
similar to daydreaming, which can be used to confidence; or he or she might ask about past
positive thinking. While you are in a hypnotic A hypnotherapist can take you into a state of
state, you are very relaxed and open to deep relaxation, which you may be able to
suggestions. One theory to explain this is that recreate when faced with stressful situations.
hemisphere) takes over. During hypnosis the themselves. Find a place where you are
practitioner may "feed" suggestions to your unlikely to be disturbed and sit quietly or lie
Caution
Hypnotherapy and autogenic training can
Autogenic training
Autogenic means "generated from within" and
enable you to switch off the body's stress When in a state of hypnosis, the mind is very
a sequence and with set phrases, such as, "my through electronic devices. It can also help you
right arm is heavy, my left arm is heavy, both of monitor your response to stress. Probes or
my arms are heavy." Each exercise is designed electrodes are attached to your body and
learned, the technique can be practiced at instruments that monitor physical responses.
home. AT needs to be performed on a regular While getting feedback you perform relaxation
basis to maintain the technique and ensure its exercises to regulate body functions until you
A sense of self
How you feel about yourself is key to becoming relaxed and overcoming stress.
Anything you can do to sustain a more positive frame of mind will be beneficial to
\our physical health. You need to be confident about who you are and what you want
to achieve — thi> will help you to manage your life and relationships successfully.
Improving self-worth
It is all too easy to belittle your own abilities
characteristics and
yourself and your posit. >e attributes, other repeating positive
statements to yourself.
people will value you as well.
Autosuggestion is
of meditation or visualization.
SENSE OF SELF 223
Set yourself
attainable life
Going with the flow
goals — write
In order to stay relaxed you have to accept
a plan or a series
of steps to move that you only have control over your own
toward them.
actions. Fighting to control the world around
Change is inevitable and desirable, but can be reduces stress hormones, and boosts
deeply unnerving as it pushes us out into the the immune system by increasing the
positive change, it will help you on your way Laughter triggers the release of endorphins,
to identify some short-term, attainable goals. the body's natural painkiller, and produces
First you need to think of goals you would like a general sense of well-being.
Living for the moment once that we often find it difficult to break
Small children have a wonderful facility for free and just "be" in the here and now. Many
enjoying the moment, because they are free of Eastern philosophies incorporate the idea of
the heavy burden of the past and have not yet "mindfulness" — being acutely aware of the
learned to fear the future. As adults we are so present by keeping the mind fully absorbed in
tasks, such as washing attention from wandering. Next time you have
up the dishes, can help
you achieve mindfulness to perform an unwelcome task (such as doing
Concentrate fully on the
the ironing), instead of daydreaming,
job in hand.
and centered.
SENSE OF 225
Negative feelings sap your energy and set up Competition and striving for material
worry, and regret. Positive thinking gives you society, and it is all too easy to forget the
hope, and once set into motion you will feel truly important things in life. Take a few
better about many aspects of your life. moments each day to think carefully about
With practice you can change negative the good things you have. These can be
thoughts into positive ones. Think of an anything —good relationships, special skills,
activity you find stressful — for example, good health, or happy children. Forget
commuting to work each day. Start by focusing about competing for more things and feel
meditate, or listen to music. ahead and often fear of what the future may
Relationships
Maintaining good relationships with family and friends gives you emotional support
and makes you feel mote positive, thus reducing stress levels and engendering calm.
All relationships need to be worked at, so that everyone feels valued and loved.
Learn to listen to what others have to say show your appreciation for your friends, and
and in return they will respond to you. to reflect upon the benefits they bring.
For many people in the Western world, it stress-free relationship. To make the most of
is friends rather than family who provide your partnership, it is vital to take time to be
emotional support, and just as we sometimes with each other. To promote intimacy in your
sensual scent.
Bereavement
The death of a loved one is a source of
Take time to enjoy your children; play with them, and their susceptibility to illness and diminishes your
enthusiasm and vitality will rub off on you.
ability to cope. Grieving is a process that
Relationships are much more open and shock, denial, anger and finally acceptance.
fulfilling if you are honest with each other Expressing your emotions will prevent you
about your problems and needs. But you still from becoming overwhelmed by grief.
reschedule
stressed,
if either of you
drink.
X
Think carefully about what you want to
say beforehand — jot down a list of points
you want to discuss.
Once you have reached an agreed conclusion, your emotions — this will only
Introduction
Just a tew simple adjustments to your lifestyle and environment can reap untold
benefit* tor your general health and vitality. Making these changes is part of the
process ol taking more care of yourself. By organizing your work and leisure more
effectively, \ou will feel on top of your problems and in control of your life.
Diet
"You are what you cat" is one of those irritating platitudes that happens to be true.
Stuff yourself with junk food or drink too much alcohol and you will feel tired,
bloated, and sluggish. Hat a well-balanced diet with plenty of fresh fruit and vegetables
and you will feel much more alert and full of increased vitality and vigor.
big difference to your health and vitality. Your digestion, but too much fat can make you
body needs a diet that consists of about 50% overweight and cause serious health problems.
are slow-releasing.
Foods containing high amounts of fat and
What to eat
The healthiest diet is one that is high in fruit,
are essential for maintaining good health. Eat plenty of fiber-rich foods.
foods that will help you feel calmer. Meat, Drink enough fluids to keep your urine
milk, and eggs contain tryptophan, an pale — at least four pints of water a day to
flush out toxins. A glass of water every couple
essential amino acid that turns into the
of hours will make you feel much more alert.
important brain chemical serotonin, which
Limit your consumption of tea, coffee, cola-
enhances mood and regulates sleep.
type drinks, and chocolate.
232 STRESS RELIEF
depends on eating regular meals. Breakfast sugar, are chemicals that act on the body like
kick-starts the metabolism and boosts blood- rocket fuel, giving a quick burst of energy
sugar levels: if you miss it, you may feel tired followed by a rapid burnout. They boost your
and unable to concentrate. Lunch should be energy levels by stimulating the adrenal glands,
the biggest meal of the day because this is which sit on top of the kidneys and release
when the metabolism is at its most effective. hormones that give your body's cells an
Have a light supper at least two hours before express delivery of glucose. You soon become
you go to bed; it is hard for the body to caught in a vicious circle whereby you need
digest a large meal at the end of the day. more of the stimulant to get the same effect
A leisurely meal is much more enjoyable than has only a finite capacity to deal with these.
a snack on the run, and infinitely more As your body's chemistry becomes more
relaxing. The next time you eat, sit down and exhausted, your body is in a constant state of
savor each mouthful. Experience the different red alert and you become prey to anxiety,
flavors and notice how they complement fatigue, and mood swings.
complexities of taste to
different textures of
and healthier.
helping you feel relaxed. Keep a diary for three fruit, such as bananas, apples, plums, and
days to identify which stimulants you rely on oranges. Next time you want a snack,
and be honest about just how much of each avoid the cookie jar and head for the
research Ikis proven that exercise is a tremendous relaxation aid. Regular exercise frees
\oiir mind and your body: it can improve mood, increase self-esteem, reduce anxietv,
promote sleep, reduce lii^h blood pressure, and help weight loss.
1. Exercise stimulates the appetite. Those who 7. Regular exercise will make you tired
exercise regularly tend to eat better and good and help you sleep better (although
nutrition helps your body to manage stress strenuous exercise just before bedtime
2. Exercise causes the release of the body's 8. Exercise promotes deep breathing,
natural painkillers, endorphins, which reduce which is key to relaxation. And deep
anxiety and leave you feeling relaxed and breathing will supply more
removing toxins.
exercise such as
running or swimn
THE IMPORTANCE OF EXERCISE 235
because you are then much more likely to a vigorous program of exercise if your
stick to it. Find an activity that suits your lifestyle is very sedentary, if you are
personality, and think of exercise as a joy and pregnant, if you are over 45 years of age,
a means of relaxation rather than a chore. If if you have a history of high blood
you can keep to a regular program for at least pressure, high cholesterol levels, heart or
six months, the chances are that you will lung disease, or if you are a heavy smoker
I mproving general
fitness
You don't have to give a lot of time, or join a
the weekend; or just put on some music and Cycling is a great way to get plenty
World of work
Most oi iin spend the majority of our day at work, and research shows that the hours
we spend working are constantly increasing. You are unlikely to be able to change
either the prevailing work ethic or your working environment, but you can keep hold
ot sour priorities and devise strict routines to ensure you make the most of your time.
If you're one of those people who, having to get organized and regain control.
rushed out the door in the morning, has to Try out the following advice to take control
return because you have forgotten something, of your day and reduce stress:
work effectively. Tidy your desk at the end of long hours without a regular break is
each day. Make use of in, out, and pending damaging for your health and can on occasion
trays, and keep everything you need close to be extremely dangerous. It's just like driving
hand. Keep a supply of stationery and pens you have to stop every couple of hours as
within easy reach of your desk, and dispose of your concentration and abilities begin to fail.
those that no longer work. Many office chairs are bad for the posture, and
Pause for thought can cause eyestrain, neck ache, and backache.
Most of us are governed by clocks, constantly Get up, stretch, and walk around at least once
under one deadline or another in order to an hour. Take time off for lunch and eat away
become more efficient and productive. As from your desk if possible. Remember that by
slaves of time, we constantly rush to get things law you are entitled to
committing yourself to
longer you spend at work, the more you will panic by an approaching deadline, make
get done when in fact the opposite is more a conscious effort to calm down. Instruct
likely. Working excessively long hours and yourself to stop, then close your eyes and
taking work home is counterproductive. breathe slowly and deeply. Feel yourself
Keeping work and home separate, and being becoming more relaxed; notice your
able to spend quality time with your family, is heartbeat slowing down. Alternatively,
essential — if you spend your leisure time follow the steps for quick and easy
Relaxing at home
Your home is your sanctuary. Your living environment has a tremendous impact on
your sense of well-being. An untidy, cluttered home painted in dingy colors makes you
fed Stressed, while a hright, tidy home that reflects your character and family will
create .1 happyi positive, and loving atmosphere where you can truly relax.
the most of daylight and position desks near you may not be aware of it. Only watch
windows. A spacious, airy, and light television if there's a program you really want
environment is the most relaxing, but you to see, and turn it off at mealtimes. Soothe
can create space by keeping surfaces clear. your soul by listening to music instead.
1 Remove your shoes at the door — it stops arranging living and working spaces so that
you bringing dirt into the house. they are in harmony with the flow of ch'i, the
2. Do your least favorite household chore first. universal life force (see page 209). Landscapes,
3. Keep a waste-paper basket in each room. buildings, and rooms are said to have their
4. The less you have, the easier it is to keep own flow of ch'i, and feng shui encourages
clean. Clear away clutter once a month and blocked or diminished ch'i to move more
have a good sort out once a year If you haven't freely in a certain area by altering its layout.
used something in the last year, then you A feng shui practitioner will make a detailed
probably don't need it. assessment of each room in your house and
5. Keep work surfaces tidy suggest changes, such as a new color scheme
invest in extra cupboards if improve the feng shui in your home, clear
the morning.
live in noisy, polluted, overcrowded cities where concrete predominates over greenery.
But you don't have to live in the country to benefit from nature. Take a walk through
the p. irk or simply sit in the garden to relax and truly appreciate your surroundings.
Ultimately, a relaxed state of being depends on mountains or at the shore to get maximum
you spending plenty of time outdoors. Light is benefit from light and fresh air.
Gardening
Gardening is a wonderfully relaxing activity
A sense of time
Your body adheres to a natural sense of
Seasons
Air conditioning and modern central heating
emotional well-being. Time spent sleeping is often the best way to recover from illness
or cope with stress. When sleeping, your body will repair and regenerate itself, and
unconsciousness, when the electrical activity rested varies for each individual, and it
of the brain is more rhythmical than when decreases with age. Most adults get by on
awake and reacts less to outside stimuli. There seven to eight hours' sleep, though some sleep
are two basic sleep state ; deep sleep, known experts claim we need more. The elderly can
as non-REM (NREM) sleep, when the body function on five or six hours a night.
Establishing a calming rouvne that helps you wind you tired and irritable. A lack of sleep is itself
down and relax before bedume will go a long way
in helping you to get a good night's sleep. a stress factor, and it is all too easy to become
to go to sleep, frequent
Bananas, milky drinks, and wholemeal crackers A warm bath before bedtime will relax your
are calming foods and ideal for eating before muscles and soothe your body.
you go to sleep.
Go to bed at the same time each night and
Caffeine, alcohol, and nicotine all disturb sleep. get up at a regular time.
Exercise during the day will remove stress your office or living room
hormones from your body but avoid any — keep it quiet and warm.
form of exercise (apart from sex) at least
If you really cannot sleep,
three hours before bedtime.
get up and go into another
balance of body and mind. They are an enjoyable way of improving well-being and
Essential oils distilled from plants, flowers, and relieve pain, added to bathwater or massage
can be antidepressant, relieve pain and tension, relaxing properties of various oils with the
ease headaches, act as a tonic, and help to benefits of touch. Dilute a few drops of two
ensure a good night's sleep. or three essential oils in a carrier oil such as
soothing aroma of
essenval oils.
Baths
Only add neat oils to bathwater if they are
Lavender (Lavandula angustifolia): a very useful and popular oil, used for relaxin
Lemon balm (Melissa officinalis): long used to banish melancholy; balances the emotions.
Vetiver (Vetivena zizanioides): balances the nervous system; good for insomnia.
Ylang ylang (Cananga odorata): calming; used as an aphrodisiac and good for panic attacks
Cautions Vaporization
Always dilute oils before use (although Filling a room with an aroma of your choice
lavender and tea tree can be used neat
is the easiest way to enjoy essential oils. Add
in first aid situations).
a few drops to a saucer of water and place
Some oils are not safe to use in pregnancy.
on a radiator, or in a burner.
professionally prescribed.
248 STRESS RELIEF
Herbalism
Herbal remedies use plants to restore health and strengthen the body, enabling it to
recover more easily. Main synthetic drugs, such as aspirin, are derived from plants,
but herbalism uses the whole plant, believing that the complex mix of components
decoctions, infusions, and tinctures. They can a teapot, covered with boiling water, and left
also be made into ointments, massage oils, and to steam for about 10 minutes. The liquid is
creams to rub into the skin, and added to hot drained into a cup and drunk hot or cold.
or cold compresses. Many preparations can be It can be kept in the refrigerator for
Decoctions Tinctures
Tough plant material such as roots and bark Tinctures are made by steeping herbs in a
are boiled in water to extract the active mixture of alcohol and water. The alcohol acts
ingredients. The liquid is then strained and as a preservative (the mixture can be kept for
taken hot or cold. Boil down the liquid and up to two years) and also extracts the
Caution
Seek professional advice before taking
herbal medicine if you are pregnant or
if you have a long-standing medical
condition such as heart disease, diabetes,
Ginkgo (Ginkgo biloba): improves blood flow and the activity of neurotransmitters
Lavender (Lavandula angusiifolia): lifts mood and relieves indigestion and headaches.
Lime flower (7/7/0 cordata): effective relaxant that reduces anxiety and restlessness.
without side-effects.
Vervain (Verbena officinalis): sedative nerve tonic good for insomnia and
J^wer_reme diei
Flower essences, made by infusing flower heads in water, then preserving the strained water in
brandy, were developed in the 1 920s by an English doctor and homeopath, Edward Bach. He
believed that flowers possessed healing properties that could
Glossar y
This is the hormone secreted by the adrenal The heart and blood vessels.
the muscles, and the metabolic rate. The vast network of cells that carry information
by the body and must be obtained from food. The universal "life force" of Traditional Chinese
perspiration, salivation, c gestion, and heart rate. A fat-like substance present in the blood and
The sympathetic division activates the body's most tissues; high levels can damage blood
alarm response and prepares for action; the vessel walls and lead to a thickening of the
parasympathetic division is concerned with arteries. Excessively high levels of cholesterol
restoring and conserving bodily resources. can lead to heart problems.
Endorphin
A painkiller produced by the body.
Hormone
A substance produced in one part of the body
that travels in the bloodstream to another
organ or tissue, where it acts to modify
structure or functions.
Hyperventilation
Immune system
These are the organs responsible for immunity
Metabolism
Chemical processes that take place in the
Neurotransmitter
A chemical that is released from nerve endings
Proteins
Serotonin
A neurotransmitter whose levels in the brain
Stimulant
U s e f u addresses
Alexander technique
Herbalism
NASTAT
Amencan Association of Naturopathic
PO Box 806 Physic.ans
8201 Greensboro Drive
Am
Suite 300
Nev.
McLean
X)23-9998
VA 22102
Aromatherapy
American Botanical Council
- for Hol.st.c Aromatherapy
POBox 144345
836 Hanley Industrial Court
Austin
JUtS
TX
MO 63 m 78714
Hypnotherapy
Massage
Suite 100
Evanston
IL 60201
USEFUL ADDRESSES 253
48 8 Montgomery Lane
1 San Francisco
Bethesda CA 94121
MD 208 1
Yoga
IL 60640 FL 34236
Reflexology
Box K585
Las Vegas
NV
89103-2509
1 9 4 8 9 1 1 , 9 6 1
254 INDEX
Index
abdominal muscles 30, 4 1 , 63 brain waves 1 35. 2 1 3 Crow posture 1 25, 1 28 Ml
adapting to stress, stages of 1
96- 97 breath awareness 2 5 1
crown chakra 79, 1 29. 1
56- 1 58. 1 8 1
gland 64 breathing 1
42- 1 43. 200, 202-203, 234 cypress oil 1 85 ;
^
1 1
1
56-
1
1 58, 1 8 digestion 1 4 9
alignment 64 Buddha 132. 152 Downward-facing Dog pose 97, 1 00, |
••
135. 145, 147. 190 Butterfly pose 1 06. 1 28 128
ite nostril breathing 8 1 -82. 128. dreams 245 ^M
203 Caddy, Eileen 132
ammo acids 250 Camel pose 1 1 ectomorphs 1 1 , 64 ^
Anahata (heart) chakra 1 28, 1
56- 158. carbohydrates 230 Elizabeth 1, Queen 1 83
181 carbon dioxide 64 emotions
M
1
base chakra 79, 1 28. 1 56- 1 58, 1 80 for Pilates 21 expectant mothers 22
baths 205.246 for yoga 77 Extreme Sideways Stretch 29 __
^m
1 1 , 1
28
fibula 19
"fight-or-flight" response
—
1 1 2. 1 1 6. 25, 64, '
physical effects 1 82 large hoops see exercises, Pilates mindfulness 146-147, 179, 186, 191
fruit 233 lateral breathing see thoracic breathing mindfulness meditation 2 1 2, 224
laughing 223 Mountain pose 95, 129
Galen 183 lavender oil 185,247 Mudhasana 105. 128
geranium oil I 85 lemon balm oil 247 Muladhara (root/base) chakra 79. I 28,
hip and thigh toner Manipura (solar plexus) chakra 79, object meditation 2 1
immune system 1
4, 250 matwork 54-63 "passive awareness" 212
improvisation 1 40 meditation exercises patella 19
incense 1 84 Affirmation exercise I 5 I pelvic floor muscle 43, 46. 48, 49, 50,
infusions 248 Boost your confidence 1 89 55, 56, 58, 62
insomnia 198 Bubble of protection I 88 phalanges 1
256 INDEX
1
Meditation improves concentration, increaj
ikinc ohvsica
yoga
y
Enhance your physical and mental well-bei
selection of powerful exercises and practice
your body, and strike out on a new path that will bring
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