"Meditation in Motion" to greet the worthy Son

"Mountain Pose"

"Upward Salute"

"Forward Fold"

"Upward-Facing Forward Fold"

When I first awaken my body appreciates if I don't leap out of bed and begin a frantic flurry of movement. Instead of flying out the door without time to organize my thoughts and my day I've evolved into a process that encourages God to be a real part of every decision that I make, no matter how small. After spending time in prayer on my knees (described in the first blogs of this year) to nurture the relationship with my Creator, I ease into the day's activities with a slow "meditation in motion." This yoga flow called "Salutations to the Son" (Suryanamaskara A) gradually accelerates the upward flow of energy and helps me to connect my body and mind with the real person behind the wheel. The country western song "Jesus Take the Wheel" sung by Carrie Underwood explains this concept of surrender so clearly. Each and every exhalation in this series of positions reinforces the concept of "letting go and letting God" as I continually give Him permission to lead the way through my day.
This week practice only these first four positions of the "Salutations to the Son" until the "Standing Forward Fold" (Uttanasana) with core muscles engaged becomes a natural action. In order to prevent lower back injuries this is a safe method of bending forward to pick up anything, whether it be a heavy grandchild, or the light-as-a-feather weeds when gardening.

• Physically---To begin the "Meditation in Motion" called "Son Salutations" read last week's blog and stand in the first position, called "Mountain Pose" (Tadasana), with the eyes closed for several deep ujjayi breaths (3-5) through the nose only. Ground firmly into all four corners of each foot and lift up through the crown of the head to extend the spine, paying close attention to the rhythm and quality of each breath. Allow the shoulders to roll down the back of the body as all physical tension is released with each sighing exhalation in this first of twelve positions.
• To transition into the second posture of this meditation in motion read the blog from two week's ago to review the principles of the "Upward Salute" (Urdhva Hastana). Simply extend the hands in prayer position (anjali mudra) straight up over the head with the inhalation while gazing at the thumbs. Allow the shoulders to remain relaxed and down away from the ears.
  
• The third position is a "Standing Forward Fold" called Uttanasana executed while exhaling the used air down and out of the body as the gaze (drishti) shifts to the navel, and the feet move to a hip-width distance apart. This forward bend is similar to a swan dive or a bow executed with straight arms sweeping back, out and then down to the sides, or onto the floor outside of the feet, bending the body only at the top of the thighs rather than at the waist. To protect the lower back, it is crucial to engage the pelvic floor muscles and the abdominals while lowering in a flat back position to maintain the natural concave curve or hollow in the lumbar back. The actions of engaging the leg muscles while lifting the tail bone up and away from the chest helps to promote a healthy forward tilt in the pelvic basin. These actions should be practiced simultaneously in all forward bends until they become natural.
  
• The fourth position of Suryanamaskara A, "Upward-Facing Forward Fold", serves to deepen the forward bend, but the pelvic floor and abdominal muscles (called the "root locks") should remain engaged to support the weight of the torso. As the head and torso slowly rise slightly the chest is lifting and expanding three-dimensionally in an inhalation to move the energy (called prana) in an upward flow to aid the rising action. The hips are brought forward slightly to move directly over the feet, and the tail bone is lifting up and away from the expanding chest as the hands are pressing into the lower legs or the floor for leverage. The grounding action of the hands and feet are balanced and equal to the lifting of the tail bone, head and chest to stretch the hamstrings in the back of the thighs, and to lengthen the spine.
  
• Next week's blog will be a continuation of the vinyasa flow (breath synchronized transitions from one position to the next) from the forward bending position number four.
  
• Mentally---Since all forward bends are potentially dangerous to the lower back and hamstrings if performed without concentrated attention to alignment, pelvic tilt, and body sensations, it is most important to practice these first four positions of Suryanamaskara A carefully and mindfully. Positions three and four are excellent opportunities to let go of ego and practice truthfulness (satya) regarding the yoga journey. Flexibility is not a requirement for these positions, but rather a by-product if they are practiced regularly (abhyasa) with care. It truly doesn't matter if your hands touch the floor or not when in the "Standing Forward Fold." I've discovered that our range of motion is like the moon---it's always either increasing or it's decreasing, depending upon how frequently we practice. However, if we injure the muscles or joints by over-stretching beyond our "edge" we can set back our practice for weeks or even months. Be sure to inhale gently into the muscular and joint resistance with mindful awareness and practice metta, or kindness toward yourself. Exhale and let go of ego and the tension of trying too hard.
  
• Spiritually---When practicing this "Meditation in Motion" try to remember that it is our Creator that we are greeting or saluting as we look upward. When we bow down in a "Standing Forward Fold" it is our God that we bow humbly before to demonstrate honor and respect. As we're moving mindfully and fluidly with each breath we can repeat part of Paul's powerful sermon on Mars' Hill when he reminded his audience "...That they should seek the Lord, if haply they might feel after Him, and find Him, though He be not far from every one of us; For in Him we live, and move, and have our being;...." (Acts 17: 27-28, KJV)
  

May each of you seek to "...live and move and have your being in Christ Jesus" as you look forward to continuing the "moving meditation" of vinyasa flow yoga. Namaste, plf

Establishing an Erect Posture in "Mountain Pose"

"Mountain Pose" or Tadasana

The first time we stand up after reclining for hours in various sleep postures may be a cinch for young children, but an erect posture seems to become more challenging as we age and develop bad habits. "Bad posture" is considered so when we don't align our skeletal structure in a vertically plumb position. Our bones were designed to work in conjunction with the muscles to support our body weight much like the beams that support the weight in a building. If our alignment is askew then the muscles in our legs, back, neck and shoulders have to work longer and harder to keep us standing in an upright position. I recently observed my almost five month-old granddaughter trying to stand on her own by keeping her bobble-head directly over her spine. Those over-worked neck muscles became so tight that they needed a gentle massage to relax her into taking a nap.
Sometimes the most basic body positions can be the most challenging to practice because we become mentally, as well as physically, lazy. We don't like to think about maintaining an erect standing posture. Yet so many of our body functions depend upon a lifted, elongated and open spinal column. Compressed nerves in any of the thirty-three vertebral discs can impair the function of digestive organs and circulatory processes so that we not only appear slumped, but our energy level and thought processes decrease to invite dis-eases in the body-mind connection.
This week practice standing firm, tall and erect in "Mountain Pose," also called Tadasana, which is the first in a series of twelve positions that comprise a vinyasa flow (breath-synchronized series of postures) to gently awaken the body and mind. For the next twelve weeks this blog will describe each of the twelve postures (asanas) that comprise a "flow" referred to as Surya Namaskara A (or "Salutations to the Son") and how to transition from one position to the next. Modern man, and certainly Christians, are no longer worshipping the sun itself, but rather the Creator of the sun.

"Mountain Pose" or Tadasana

• Physically---After awakening to a standing position, first ground both feet directly under the hips with the second toe aligned to intersect the shin bone and then up to the center of the knee cap. On an inhalation look up while sweeping the arms straight out to the sides and then upward to join the hands above the head in prayer position (anjali mudra) as the toes lift and spread apart. During the exhalation, slowly allow the gaze to lower with the hands in "prayer position," resting the bent arms at the sides and soft hands just above the heart center while relaxing the necks of all ten toes onto the floor, weight evenly distributed on all four corners of each foot. The eyes may close during the exhalation to shift the focus and attention to aligning the skeletal supports directly over the feet---knees centered over ankles, hips over knees with the rib cage floating directly over the hips, broadening with each deep, ujjayi (victorious) breath.
  

• The inhalations may be used to extend the spine by grounding into the feet while lifting up through the crown of the head and engaging the pelvic floor and abdominal muscles for core support. The exhalations may serve to relax and release the shoulders down the back and away from the ears as the head is aligned between the shoulders and directly over the spinal column. Remain in "Mountain Pose" for ten to twenty slow and smooth breaths before transitioning to the second position called "Upward Salute," which was described in last week's blog.
• Mentally---If the busy mind wanders out of the body and into another time---past or future---gently bring the thoughts back to the rhythm of the breath. Continue to adjust the skeletal alignment of bone over bone in a firm and stable, but relaxed and erect posture called "Mountain Pose."
• Spiritually---We live in world full of destructive temptations! (Duh!) If we are to survive and maintain our physical, mental and spiritual health for as long as possible we must stand firm for what we believe to be beneficial to our own body, mind and soul. Set-backs and challenges cannot deter us or chisel away at our faith. While practicing "Mountain Pose" we can remind ourselves of the specific ways that we can spiritually "...stand fast in the Lord," not allowing our faith to waver or be "...like a reed shaken in the wind." (Matthew 11:7 and Luke 7:24, KJV)
  
• So we, like the apostle Paul and the Christian believers at the early church in Thessalonica, can repeat a mantra to remain steadfast until He comes again: "For now we live, if ye stand fast in the Lord...to the end He may stablish your hearts unblameable in holiness before God, even our Father, at the coming of our Lord Jesus Christ with all His saints." (I Thessalonians 3: 8 and 13, KJV)

Lord, be "...our help and our shield." (Psalm 33:20, KJV) Stand firm in your commitment to practice! Namaste,  plf

"The Rising Flow of Energy" to awaken

"Upward Salute" or Urdhva Hastana

Are there mornings when it's tough to get up and out of bed? We could ask, "Why do we procrastinate leaving the comfort of sleep?" What are we putting off by this delay? Where can we find the energy we need to rise up and get going? The energy is within each breath of life, so all we have to do is use it in an upward flow of movement.

Recently I've discovered this energizing way to awaken from sleep. As I roll out of bed and lower my feet to the floor I lift my arms overhead in a salute to my Creator. This simple action of moving the physical body slowly from a prone (or even seated) position to an upright, standing position mirrors the inward, upward flow of energy. It also represents a choice to be grateful for another day full of opportunities. That's why it feels so natural to sweep the arms in an upward direction after rolling out of bed.

• Physically---Here are a few simple little tricks to get your day flowing smoothly in an upswing. Try facing away from the bed (or chair), where you've already been, in order to focus your attention in the direction you want the energy to flow. In other words, look up toward your Creator and watch as your hands meet in a greeting to welcome the beginning of another new day. Be sure to inhale only through the nose, deeply and three-dimensionally into all parts of the lungs while sweeping the arms straight out to the sides and then upward. Allow the gaze to remain above the head until the actively spread fingers finally meet and release into the prayer position, called anjali mudra. If you don't have high blood pressure you may even enjoy pausing briefly at the top of the inhalation to experience the stretching sensation as your feet ground down into all four corners and the torso is lifting and expanding up and down, side to side, front and back. While exhaling, slowly lower the arms to rest at the hips with the palms facing upward and then forward to keep the shoulders in an external (away from center) rotation. With the head aligned directly over the spine, allow the gaze to slowly lower to the tip of the nose or between the eyebrows (called the "third eye") as the chin presses gently on the chest in the notch between the collar bones. This "chin lock" prevents any heat energy from rising up into the brain.
  
• During a brief pause at the end of the first breath, try lifting the pelvic floor muscles (called mula bandha) along with the abdominal muscles (uddiyana bandha) in an upward direction and back toward the spine. Engaging these energy seals or "root locks" at the bottom of the spine will help to maintain an upward flow of energy during the inhalations. Continue to breathe and move slowly, synchronizing movement and breath with the mindful awakening of body and mind for 5 to 10 breaths, as time allows. Remember to open the chest while the arms sweep upward during inhalations, and then release and relax the arms as they slowly lower during the exhalations.
• Mentally---Although the physical aspects of the "Upward Salute" (Urdvha Hastana) may seem overly simple at first, the real power of this beginning breath-synchronized movement (called vinyasa flow) lies in the awareness of the energy flow as it rises in a flow up and throughout the body, slowing awakening the body and mind in preparation for the day's activities. Keep practicing this movement until it becomes natural to coordinate the sweeping of the arms with the rise and fall of the breath (prana), as well as the engagement and release of the energy locks. This daily practice (called abyhasa) is vital to be able to yoke with your Creator during a yoga practice that involves more complicated and challenging postures (asanas.)
• Spiritually---There is great spiritual significance in the act of rising up and the movement of energy in an upward flow. This is the message of hope in the celebration of Easter--- "He is risen, allelulia!" As a follower of Christ it requires great faith to be completely immersed in the belief that after three days in the tomb Jesus Christ rose up from the dead. The fact that He overcame the ordeal of every person's sin and then conquered death by rising up is the provision of eternal salvation for those who believe and have hope for an after life. Those who find their hope in the fact that Jesus Christ was raised up from the dead can be assured of a similar resurrection when Christ returns again. As the apostle Paul wrote to encourage the church in Thessalonica:

"But I would not have you to be ignorant, brethren, concerning them which are asleep, that ye sorrow not, even as others which have no hope. For if we believe that Jesus died and rose again, even so them also which sleep in Jesus will God bring with Him....For the Lord Himself shall descend from heaven with a shout, with the voice of the archangel, and the the trump of God; and the dead in Christ shall rise first; then we which are alive and remain shall be caught up together with them in the clouds, to meet the Lord in the air; and so shall we ever be with the Lord. Wherefore comfort one another with these words."
(I Thessalonians 4: 13-18, KJV)

So rise and be comforted in the knowledge that your energy will continue to rise up until you are ready to meet your Lord and Savior face to face. May all your days here on earth be good ones for the Lord! plf

"Maintaining Balance in Motion"

Do you remember what it felt like the first time you realized that you could balance on a bicycle while you were moving? That amazing ability to balance while in motion required not only alignment and muscle strength, but most importantly, a positive attitude of "I can do this!" As you practice this week's challenge of moving with your breath alternately between last week's "Tree Pose" and this new posture called "Eagle Pose," or Garudasana in Sanskrit, remember the importance of maintaining a positive "can do" attitude. If you have trouble locating this positive energy, you may be forgetting its source---your powerful Creator---so try connecting in prayer first!

• Physically---After experiencing a sense of balance on the left foot in "Tree Pose" with the right foot sealed on the inner left calf, exhale very slowly while rotating the right knee internally (toward the center) and place the outside edge of the right foot on the outside edge of the left calf with the toes still pointing downward. As both upper thighs are now rotating internally, depending upon the degree of internal rotation, some of you may be able to slip the right foot behind the left calf. This "Eagle Pose" leg position will require that the pelvic tilt shifts forward slightly with the tail bone pulling down and back. While the right leg is changing from an external to internal rotation, the arms are mirroring the same change from external to internal. On that same exhalation the "branches" of the tree lower slowly and the upper arms rotate toward center, with the right elbow crossing under the left elbow and then intertwining the wrists so that the fingers of the right hand are resting on the heel of the left palm. If this internal shoulder rotation is too intense at first, simply press the backs of the hands together, remembering never to force the body into a pose beyond your personal "edge." As the "Eagle Pose" arm position raises upward, it becomes an effective stretch for those tense muscles (called rhomboids) between the shoulder blades.
• Now try practicing this challenging but enjoyable vinyasa flow (breath-synchronized movement) between the two balancing postures that also balance the external and internal rotation of both hips and arms. On each inhalation while the arms raise up like "branches of a tree" with palms together, thumbs pointing backward, the leg opens externally away from center as the tail bone pushes down the back of the standing leg. On the very next exhalation as the arms lower into the internal, intertwined arm position of "Eagle," the knee rotates internally and the foot tucks outside or behind the calf of the standing leg. To reverse sides and balance your practice unilaterally (one-side at a time) be sure to repeat the flow for the same number of breaths while balancing on the right leg---3 to 5 full cycles of breath on each leg. The arm position for "Eagle Pose" while balancing on the right foot is to lower the left arm beneath the right, crossing at the elbows and the placing the fingers of the right hand on the palm of the left hand.
  
• Mentally---This balancing (in all senses of the word) vinyasa flow will require total concentration (called dharana) as you allow the movement of the breath to lead the changing of leg and arm positions. Experience the internal flow of energy as it rises upward in the lifting and opening action of "Tree Pose," while the sensation in "Eagle Pose" is one of lowering and closing the arms and legs in the internal rotation. Also practice coordinating the lifting of the pelvic floor muscles (called the mula bandha) and the abdominal locks (called the uddiyana bandha) with each inhalation to add steadiness to the shifting positions of arms and legs. With the mind focused on the smooth and even flow of each cycle of breath, resist the temptation to become emotionally or ego-involved by making judgments about your abilities. Focus your attention on the strength and sovereignty of your Creator. Remember that every time you practice will feel different, depending upon so many variables, such as your connection to God, your attitude, your level of concentration, your diet and sleep habits, etc. Simply enjoy the journey!
  
• Spiritually---To bring a spiritual dimension into this flow from "Tree Pose" to "Eagle Pose" and back again, I look to my omnipotent Creator for the strength of body and mind in all that I do, but especially when faced with challenges. There is no other reliable source of strength but "...the everlasting God, the Lord, the Creator of the ends of the earth fainteth not, neither is weary...." Before practicing this flow to develop balance while in motion, read Isaiah, Chapter 40, but especially the last half which acknowledges the mighty power of God.

"He giveth power to the faint; and them that have no might he increaseth strength. Even the youths shall faint and be weary, and the young men shall utterly fall; But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run and not be weary; and they shall walk and not faint." (Isaiah 40: 29-31, KJV)

Our mind is like an extremely powerful computer that can control the connection between muscles and nerves. In his book, Light on Yoga, B.K.S. Iyengar explains the mind-body connection by comparing it to the reins that can control the horses of desire. As far as I'm concerned, those reins have to be mighty strong! I cannot trust my body-mind connection alone, because "...even the youths shall faint and be weary, and the young men shall utterly fall." I need to depend upon a source of strength beyond my limited, human capabilities by "...waiting upon the Lord." May you find strength in your dependence upon the Lord as you practice "maintaining balance in motion." With love and prayers for your yoking experience, plf

Finding Balance in "Tree Pose"

Balance is an active verb. It is not a goal that, once reached, can be maintained statically, but requires continual adjustments. For example, when I celebrate a special occasion with friends by over-indulging in food, drink, and general partying, the following day I try to back off my intake of rich foods and I drink plenty of water to flush the toxins. Neither extreme can be considered balanced---the over-indulgence nor the abstinence---yet with minor adjustments in my daily lifestyle I do find moments of that elusive sensation called balance. There must be a standard or center from which to vary and realign. The key is not to over compensate in either direction.
The necessity to continually seek adjustments in order to find balance applies to standing in any position. Have you ever tried to stand perfectly still without moving one single muscle to adjust your alignment? Over adjusting in any direction results in the loss of that position. The same is true when seeking to balance on one foot, for example in the yoga position known as "Tree Pose," or vrksasana in Sanskrit. There's no magic involved, just awareness of where your body parts are in space and then making minor adjustments to maintain that position. The more often that these adjustments are practiced the more aware and adept you become at the art of regulating minor shifts in position to find balance. The connections between muscle and nerve can atrophy when they are not used, so it's time to start practicing your balance now. Any one of any age can practice balancing on one foot, but if you're concerned about falling be sure to practice this position near a wall, counter top, stable chair or any prop that will prevent a fall if you lose your balance.

• Physically---Begin "Tree Pose" (vrksasana) by standing firmly on both feet with the toes pointing straight ahead (second toe aligned with the shin bone) and the weight evenly distributed over all four corners of each foot. Check to make sure that the ribs are floating directly over the hips and the head is aligned between the shoulders, not leaning forward or backward. To relax the shoulders, inhale while lifting them up toward the ears, palms of the hands facing forward, and then with the exhalation relax and roll them down the back, tucking the bottom of the shoulder blades inward. On the next inhalation, slowly sweep the arms overhead while bending the right knee and rotating it to the right and away from center (external rotation.) Exhale while placing the hands on the hips and the right foot onto the inside of the left ankle, or the left calf, or upper inner thigh, but not the knee! The toes of the right foot are pointing straight down, and the foot is sealed into place by pressing it gently against the ankle, calf or inner thigh. Then relax the necks of the standing foot as you ground firmly into the floor and lift up through the crown of the head. When this position on one foot feels balanced and somewhat stable---the skeletal structure aligned in a plumb position, bone over bones---on an inhalation begin to slowly bring the hands to the "heart center" in prayer position (called anjali mudra) in preparation to raise the hands above the head like the branches of a tree. With each deep breath it may be necessary to make gentle and minor adjustments in alignment to center the body weight over all four corners of the standing foot. Find your center of gravity called hara.
  
• With each inhalation, ground the standing foot and lift up through the crown of the head to experience the rib cage lifting and opening, expanding three-dimensionally as you lift the internal pelvic floor and abdominal muscles ("root locks") for core support. During the exhalations press the tail bone down the back of the legs and find a place of ease without struggle as you continue to adjust and re-adjust skeletal alignment. If you sense a leaning to the outside of the foot, press into the big toe of that foot as you lift through the arch and attempt to maintain even grounding action on all four corners of the standing foot.
  
• Mentally---After 5-10 breaths of experiencing "balance" on the left foot, exhale onto both feet and inhale the left foot off of the floor to practice balance on the reverse side. Remember that each side will feel very different and each time you practice the experience will be different, so try to avoid any emotional responses such as frustration. Keep your mind focused and alert to minor shifts in skeletal alignment and position by being attentive to each deep breath as you ground the standing foot and lift through the crown of the head. Find an eye-level focal point to serve as a stable point of reference before shifting the gaze inward to your body sensations. If the attention wanders to judgmental thoughts of ego involvement, simply return to the breath and an outward focal point, or shift the attention to ground your thoughts in God's Word. Be confidant and willing to make minor adjustments that take you back to your center.
  
• Spiritually---In order to stand firm and balanced in any position we need a center, a standard, a place from which to begin and to continually return. For me, God's wisdom found in The Holy Bible is my center, my "true north." Each time I return to read from the Scriptures I'm nourished and grounded in Christ's life principles ("the law of the Lord") that keep me stable ("planted") and healthy ("nourished") and balanced. Be "...like a tree planted by the rivers of water" as you practice the ever-changing art of balance by standing firm and centered, remaining focused and nourished by God's unchanging Word:

"But his delight is in the law of the Lord; and in His law doth he meditate day and night. And he shall be like a tree planted by the rivers of water, that bringeth forth fruit in his season; his leaf shall not wither; and whatsoever he doeth shall prosper." (Psalms 1:2-3, KJV)

"R & R" in Five Minutes (or whatever time is available)

The next time you're feeling frazzled and need a quick but effective mood-lifter, check out from the day's activities for a brief (five minutes or more) yoga pose called Vipariti Karani, or "Legs-Up-the-Wall Pose." All you need is a blanket or large beach towel to use as a prop and a private space next to a blank wall on which to rest the weight of your legs. I've also used the arm-end of a couch, a counter with nothing in front of it, and even the sides or end of my bed. The position described below will leave you feeling rested, yet energized and refreshed to continue on with your day (or night) activities. We all need an occasional break from routine and responsibility, so if necessary, inform your children or significant other that you're taking a brief "time out!"
Before moving into the "Legs-Up-the-Wall" position, it would be helpful to prepare your prop by rolling a blanket or beach towel into a bolster that is approximately a yard long---at least the distance from the back of your head to the flat bone just above your tail bone, called the sacrum. This roll is then placed perpendicular and about a foot away from the wall, or whatever leg support you've decided to use. Turn off the cell phone and television, etc., take a deep cleansing breath and commit to letting everything wait until you've finished the time that you've allotted for "R & R."

• Physically---With the right side of the body about a foot from your "wall" or support, lower slowly to sit on the end of the bolster that is closest to the wall or support. Using the hands on either side of the body for support, bend the knees and carefully raise the right leg partially up onto your "wall" or support, and then lower one elbow at a time to the floor behind your torso. Now using the forearms and the left foot into the floor for support, carefully release the entire length of the spine along the bolster beginning at the base of the spine and finishing with the back of the head resting at the top of the bolster. The chin, chest, navel and pubic bone are now raised above the floor at the same level (about 3 or 5 inches depending upon the thickness of your rolled towel or blanket) with the shoulder blades on either side of the bolster. Once the spine is aligned straight along the entire length of the bolster with the head supported at the top and the sacrum at the bottom (toward the wall) the left leg may be slowly raised to join the right leg on the wall, bed, counter or whatever support is available. Don't be concerned with keeping the legs straight or engaging these muscles, but rather on allowing the "wall" to support all the weight of both legs. Finally, press gently into both wrists and forearms to lift the shoulders slightly off of the bolster and release from the top of the shoulders down onto the bolster, allowing the weight of the entire torso to open across the chest and abdomen. Remain as quiet and still in the physical body as possible, obeying the command, "Be still, and know that I am God...." (Psalm 46:10a, KJV)
  
• Mentally---To prevent the mind from leaving the body and time tripping into a past that can't be changed or future yet to come, practice conscious breathing through the nose only and attempting to make each breath deeper and smoother than the one before. Read last week's blog that describes "ujjayi pranayama" breathing techniques in order to achieve what medical studies have called "the relaxation response." As your busy mind remains connected (yoked) with your body, eventually the thoughts will slow enough to become aware of God's peaceful presence, which is always with us. If you notice your thoughts reliving the past or overplanning for an uncertain future, simply return the attention to the breath without an emotional response, such as annoyance or frustration. Make a mental note of where the mind seems to wander, but return again and again to each deep breath in, followed by a long and thorough sigh. With every exhalation experience a release as you imagine leaving each troubling thought at the feet of your Lord, and do not pick them up again!
• Spiritually---To complete the communication cycle in a personal relationship with God, spend the next five or more minutes alone with God, simply connecting to Him through the God-installed conscience that He placed within each of us. Allow Him to have your undivided attention. Focus completely on Jesus' invitation to us when he spoke the words, "Come unto me, all ye that labour and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart; and ye shall find rest unto your souls. For my yoke is easy, and my burden is light." (Matthew 11: 28-30, KJV)

Remember that even God rested! Read Genesis 2: 1-3 and allow yourself the healing time to "rest and relax" alone with your Creator. Nurture the personal relationship by giving God your undivided attention. Simply be present in each moment. Breathe. Enjoy. Let go. plf

"The Art of Restful Sleep"

If the current economic financial crisis has you stressed out, tossing and turning, unable to sleep at night, this week's blog just might help you fall into slumber so that you awaken refreshed and full of energy! It utilizes a scientifically proven breathing technique that results in a "relaxation response." for the body , mind and spirit.
First, try not to make these common mistakes before bedtime:

• Do not consume caffeinated food or drinks or eat a heavy meal within four hours of scheduled sleep.
• Avoid falling asleep on the couch or anywhere other than the bed to take "the edge" off of your body's need for restorative sleep.
• Avoid discussing or reading material that carries unpleasant memories or thoughts into the conscious mind.
• Bathe the body in warm water to relax muscles.
  
• If chronic physical pain prevents a restful sleep experience, consult a medical doctor immediately!
  

Do practice the following procedure for "conscious ujjayi pranayama" breathing after assuming a comfortable position in bed:

• Physically---First, establish a comfortable sleep posture such as the "Corpse Pose" that was described in the blog from the second week of January, that is unless you snore chronically! In fact, this breathing technique may actually help to prevent snoring once it becomes habitual because it is performed with the mouth closed at all times. Allow the tip of the tongue to rest softly on the upper palate behind the teeth, and soften the facial expression with the lips lightly closed in a slight smile at the corners of the mouth. Now take a deep cleansing breath, longer and slower than your normal rate by drawing the air (called prana) into the back of the throat. Then exhale with the mouth closed to make a quiet sighing sound. This soft sibilant sound occurs when the glottis in the back of the throat (the flap that closes the throat when you gargle) is used as a valve to control the air that flows both in and out as it passes through the vocal cords. Notice how the air feels cool as it enters the nostrils and yet warm and moist as it exits.
• Mentally---Now tune into the sound of each breath as it enters deeply into all four corners of each lung. Focus your attention on the sensation of expansion in the abdomen and ribs as the air flows upward and even opens the collar bones. Remain very still physically while consciously smoothing the sound of each healing breath as it enters the lungs three-dimensionally, expanding the ribcage up and down, and side to side, as well as front and back. Reminiscent of the sound of ocean waves, allow the wave of each breath to rhythmically rise and then peak before rolling over and dissipating into the next one, each breath smoother than the breath before. Consciously maintain an even rhythm for each cycle of breath by counting the number of seconds for each inhalation and match that number with each sighing exhalation. Take pleasure in your ability to control the depth and duration of each breath, deepening each inhalation as if it were a healing elixir of vitality. Now lengthen the duration and quality of each exhalation by consciously releasing all tension throughout the body.
  
• Begin the physical yielding process by mentally scanning the body for tension by first lifting the eyebrows on an inhalation and then relaxing them with a long sigh as the tiny muscles across the brow begin to soften and expand. Consciously release the weight of your neck and shoulders into the bed on the next exhalation. Continue to scan for tight areas with each cycle of breath and give the muscles permission to relax, letting go of all toxic thoughts along with the carbon dioxide during each "out breath." Anytime the mind wanders out of the present moment, gently bring it back to the rhythm of each breath without judgment or an emotional response, such as annoyance or frustration. Returning again and again to the breath will prevent the mind from troubling thoughts that create tension and prevent the release of sleep.
• Spiritually---As you practice conscious breathing techniques, remember the source of every breath is from your loving Creator, who is in control and sovereign over all. Try counting your breaths and your blessings instead of sheep. As you practice releasing each breath on the physical level remind yourself to "Let go and let God," practicing the spiritual art of surrender to a loving God, whom you can trust. He may not give you all your "wants" but He will supply all of your needs, as the apostle Paul wrote to the church in Philippi: "My God shall supply all your need according to His riches in glory by Christ Jesus." (Philippians 4:19, KJV)

It may take several nights or even weeks of practicing "conscious ujjayi breathing" with a grateful, trusting heart before it becomes habitual, but this breathing practice (pranayama in Sanskrit) will certainly never harm you. Prayerfully, with practiced awareness and patience your sleep will become sweet and refreshing. May it be so.... plf
"When thou liest down, thou shalt not be afraid; yea, thou shalt lie down, and thy sleep shall be sweet." (Proverbs 3:24, KJV)