Tough Thoughts?  Three Techniques to Tidy the Mind

by Stephanie F. Earls

Hello friends and yogis! Last time I wrote for you I shared five simple postures (asanas) to freshen up the body. Some days a handful of stretches is all it takes to freshen up the mind too. Other days the mind over-does, obsessing about the past or anticipating the future. Whether it’s anticipatory anxieties, deafening doubts, woeful worries or all-encompassing emotions, the result is often elusive peace of mind. 

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Asana (physical posture) is the third of 8 limbs of yoga.  We use each of the 8 limbs in conjunction with the others to cultivate integrated body-mind-spirit. Physical movements prepare the body for meditation or Dhyana, the 7th limb.  So, what happens if the body feels ready to sit still but the mind is restless? This is where exercising concentration, Dharana, the 6th limb, comes in handy.  There are many techniques. Here are three simple and effective approaches to focusing the mind, quieting intrusive thoughts. Intrusive thoughts are any thoughts that feel overwhelming or distracting. 

1. Breath Awareness

Sometimes easier said than done breath awareness is almost too easy.   Step 1. Become aware of your breath. Step 2. Repeat step 1.

What is it to be aware of your breath?  Awareness in this case is an open canvas. Watch, listen, feel, sense the breath move in and out of the body.  It does not matter if the breath is quick or slow, deep or shallow, loud or soft. Simply notice how it feels. Can you notice the sensation of air at the tip of the nose?  Is there sound to the breath?  Where does the body move and where is it still as the breath comes and goes? Which parts of you get bigger with inhalation? Which parts get smaller with exhalation? You do not have to change anything. Follow the inhale all the way in and the exhale all the way out. Be curious. The breath is your life force and being present to watch it as it is, is the doorway to unconditional acceptance of yourself as you are. Practicing self acceptance will quiet the mind. 

We begin each yoga practice with breath awareness because attention on the breath links awareness to the present moment. Breath awareness works because we can not breathe yesterday and we can not breathe tomorrow. We only breathe here, now. Watching the breath is watching the present moment. The mind on the present will shed its worries of what was, anticipations of what will be and turn to what is now. 

This practice is enough. However if the  mind is stubborn, reinforce awareness of the breath using mantra to build concentration…

2. Mindful Breathing

Breath centered mantra is a variation on breath awareness. Mantra is loosely defined as a repeated word or phrase. Almost anything can be a mantra. In yoga, sanskrit words or sounds are often used this way. This particular mantra uses English words and comes from the writings of delightful Buddhist monk Thich Nhat Hanh. It simply and powerfully reinforces the link between the mind (awareness) and breath (life force/body) with phrases repeated silently. 

It is easy. While you breathe, say to yourself:

Breathing in: “I know I am breathing in.”

Breathing out: “I know I am breathing out.”

As the breath slows and the mind quiets you can adjust the mantra, shortening it to “breathing in, breathing out” or eventually pared-down to “in,” “out”. 

That’s all there is to it. Sounds easy right? What is fun and funny about this practice is that the mind is spry and can be tricky. You might find yourself saying the mantra but breathing out of sync with the phrase. See if you can stay present to bring the two together. 

In time this practice will feel natural. Make it your own. Vary the phrase to steer your mind and capture what you want to cultivate as you breathe in and out. 

My favorite variation and one I teach often is

Breathing in: “I arrive in my body.”

Breathing out: “I am home.”

Feel these words. They are magic. They focus the mind on the breath and affirm a settling into the body.  Pure, powerful.

Breathing in: “I arrive in my body.”

Breathing out: “I am home.” 

As Thich Nhat Hanh says, Your body is your first home. This life affirming mantra creates comfort for body, mind and spirit. 

Breath centered mantra can be done for 3 or 30 or 300 minutes on your mat, or while brushing your teeth, or in your car when you get stressed about the slow poke in front of you. Practice when your body winces about a long hold in a pose or cramps up while you run. Practice while healing an ailment - long or short term - including obsessive thoughts. Practice in seated meditation. This technique is easy, nourishing, and an opportunity to replace intrusive thoughts with presence and affirmation. 

3. The Sitali Breath

The Sitali breath is one of many breath exercises (Pranayama, the 4th limb) in yoga. Pranayama moves energy in the body, focuses the mind and integrates the body-mind connection. Each pranayama has a different effect. Sitali is a cooling breath, useful for  simmering hot thoughts as well as hot flashes.  It quiets the mind because it organizes attention around a pattern of breathing  that passes the inhale over the shaped, still tongue. There are theories that the movement of the mind is linked to movement of the tongue (there is certainly a connection there with talking) and perhaps by stilling the tongue there is a correlation and stilling of the mind. 

There are several benefits of this breathing exercise. For today’s purpose we are considering the effects of Sitali in cooling hot, frenetic thoughts (anger, anxiety, over-excitement, etc). 

To begin, curl the edges of the tongue up, forming a roll and reach the tongue just slightly forward of the teeth (between the lips). If the tongue does not roll, tuck the tip of the tongue behind the top teeth, exposing the back of the tongue, or touch the front teeth together, leave the lips gently open (technically Sitkari breath). Once you’ve set your mouth in place draw the breath in through the mouth. The air will feel cool through the rolled tongue (as if drinking through a straw) or as it hits the back of the tongue or passes through the teeth. Regardless of the variation, the tongue will be still. Upon full on inhalation, close the mouth and breathe out through the nose. Try a minute or two and pause to feel the effects, letting the natural breath return in and out through the nose. If the mind remains wired, re-engage Sitali breath. 

The practice of Sitali quiets anxieties and emotions that create a heated mind. It will cool the physical body so can be a great help during hot spells of weather or hot flashes due to hormonal shifts or illness.  Heading into fall this practice might not feel appropriate if the weather is raw but if you find yourself struggling with heated thoughts (or body) give it a try. 

Create your Calm

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Remember, thinking is not a problem in and of itself. Intrusive thoughts that overwhelm or distract us and compromise our peace of mind are what we work to settle. Use these techniques in conjunction with physical practice (asana), seated meditation or let’s be real, anytime/anywhere you notice your thoughts running away with your peace of mind and heightening your nerves. Most of our life is practice off the mat and these portable techniques are tools to organize at any moment when thoughts become intrusive. They create order out chaos.  Give these simple techniques a try. Continue painting your practice, create your calm. Remember that you are your own best teacher and employ these techniques or leave them by the wayside as you figure out what helps you tidy the mind. 

Five Minutes? Five Foundational Poses to Freshen Up 

by Stephanie F. Earls

Child’s Pose Variation

Years ago as a new teacher I heard an interview with composer Stephen Sondheim. When asked about art he said, “Art in itself, is an attempt to bring order out of chaos.”

This captured something I feel about yoga. Yoga is art to me: a combination of boundaries and freedom that facilitates creativity. It is a framework that we can use to cultivate safe haven when life (interiorly and exteriorly) feels chaotic or uncertain. Yoga doesn’t hold false promises. It simply leaves itself for us, as if on our doorstep like a package, available to be unwrapped and explored, with curiosity. The deeper I delve into the practice the more I realize that the most simple things can be the most enlightening; the more I trust that yoga is reprieve. Yoga has taught me that our spirit is the source of our safety and our essence is ease.

In a past post Healing is Real I explained how my own healing and comfort were cultivated day to day with sometimes the smallest efforts. In that light and with a more practical edge, here I share five staples of my home practice to spark your own or to serve as a blueprint to help you feel stronger and more spacious in your body if even just for five minutes. No mat required! All you need is your body and your presence of mind. Take it slow and hold each pose or link them together for a simple, effective flow. Come to class to learn nuance and polish your form. At home keep it simple, listen to your intuition and do what feels good. Notice your breath.

Symmetrical Stretch

1. Symmetrical Stretch can be done standing up or laying down. Are you just waking up? Try it in your bed. Have you been stuck at a desk? Stand up and reach for the sky. This pose is so easy and intuitive you don’t need a yoga teacher to “get it”. Reach your arms up over head and stretch your legs forward. If you are standing up, push your feet down and energetically apart against the ground or rise to tip toes. If you are laying, point your toes and then flex your feet. Which way makes you feel better? Vary the stretch in the arms by hooking the thumbs and try to reach your arms apart, or interlace the fingers and flip the palms…or my favorite, open your body like letter X. Try swaying a little to the right and left. Think of this as a wake up stretch. What does your breath do?

Child’s Pose

2. Child’s pose/Balasana and Knees to Chest are two poses but one in the same depending on how you look at it. One might be easier than the other if you have tender knees or hips. If you are on your back bring knees to chest, hold the knees with your hands or reach for your feet. Knees can be together or apart, close to the body or over the hips. Place your legs so that your back feels comfortable or stretch the back by lifting your upper body off the floor. For a gentler version support your head with a blanket and rock your head side to side to release your neck. Knees to chest eases a tired back. If your hips and knees are healthy take the same shape facing the ground in Child’s pose/Balasana. Start on hands and knees and sit back as if you are putting your hips on your heels. Let the back round. Knees can be together (to support the low back) or apart (to give more room for the body and breath). Rest your head on the floor or your hands. Practicing child’s pose quiets the mind and calms the nervous system. The energy of this pose is a bit like a shell for a turtle, protective and quiet.

Reclined Twist

3. Reclined Easy Twist. Twists feel great and this one is easy. Lay on your back and bring your knees toward your chest and then drop both knees to one side. Open your arms out to the sides like letter T or put one hand on your belly or ribs to get tactile feedback about the rhythm of your breath. Turn your head in the direction that feels easy. Stretch through it or just rest and wait and let the twist do the work for you. Switch sides. This pose makes room for deeper breaths because it opens up lung space in the chest, ribs, collarbones and back. It also encourages healthy digestion.

Downward Facing Dog

4. Downward Facing Dog/Adho Mukha Shvanasana is a stretch and strengthener for the whole body. It looks like an upside-down V. Start from hands and knees: tuck your toes and push into your hands so that your hips come up into the air. Imagine stretching your spine as your hips lift up and your arms energetically push forward. Keep the knees bent if you need and reach through your heels. I remember one friend and teacher used to say “forget this is called down dog and just think of it as holding yourself up on your hands and feet with your butt in the air.” I loved that because it freed me up to figure out the most efficient way to hold myself in the pose and made it a little more fun. There are many ways to refine this posture and they are important and worthwhile. Refine if that feels good or let that be your motivation to come to class. Sometimes letting go of the picky details and moving freely in ways to feel comfortable (stable, spacious and strong) does the trick at home. Trust your intuition.

5. Low Lunge/Anjaneyasana is one of my favorite poses for its ability to strengthen, ground, tone and stretch the body. It encourages space in the hips, length in the torso and lift in the heart. It is invigorating. From Downward Dog or from hands and knees, step one foot between your hands so that the knee is over the ankle. Set the back knee down and slide it a bit behind the back hip to feel a slight stretch at the front of the hip. Press the top of your back foot into the ground and press down and energetically forward with your front foot so that the torso lifts up off the front thigh. Extend this pose into your arms by reaching toward the sky. Lift your gaze, lift your intention. Try little movements or a deep breath to cultivate ease while you work. Switch legs and repeat.

These poses get the job done whether you need to make space in your body, calm your nerves, or energize yourself. Practice these poses simply, combine elements or embellish them with your personal touch, even if for five minutes. When you do, see how moving your body and paying attention to yourself refocuses you. Use your body to freshen your mind and heart. Create your art. Bring order out of chaos.

If you have questions or want to practice with me I am available for private instruction 

and Public classes at Central Mass Yoga and Wellness:

Monday 930am Yin Yoga
Tuesday 530pm Hatha 1
Wednesday 930am Hatha 2/3