When I’m on the mat, there have been numerous instances, too many to even count, when I want to bail from a posture; I fall headlong into the mind, chattering away about the sensation, offering outdated solutions to what I am experiencing on the mat. My general response is a deep dive into my sympathetic nervous system; breathing shortens, I freeze, and my body tenses.
If my awareness kicks in early enough, I can manage my way out using all the techniques mentioned below. The main one is my breath; I start by taking a short inhale and exhale twice as long out through the mouth, sighing or groaning. It has the effect of kickstarting my parasympathetic nervous system and reassuring my entire body I’m ok. In doing this, I’m activating the release of powerful body-soothing neurotransmitters.
It is said that these soothers are more potent than drugs. I’ll leave that for you to find out. But if you have experienced the *yoga stoned* feeling at the end of your practice. This is them in action.
I know I am not alone in the practice of learning to stay, to breathe to let my breath guide me. And even if I miss the early signals of flight, fright & freeze in the posture, tending & befriending the sensations with breath, compassion and steadiness generally works.
But how do we stay? What does it take to stay and experience our bodies as pure sensations and release the mind from its unceasing search for meaning/patterns/language?
Here are some more ways that work for me. Maybe they will for you as well. You may already know them; the question is, are you actively weaving them into your practice and everyday life?
Cultivate Compassion: Easy enough to say but hard to do when your inner world is chanting resistance or is in an anxious free fall. Begin by cultivating a compassionate mindset towards yourself. Embrace all aspects of your being—the light and the shadows, the strengths and the vulnerabilities. Breathe through your heart space and invite your mind & body to work well together, wishing the best for yourself and envisioning a version of yourself that can hold compassion for yourself, even in this asana, moment or time.
Be Present: During your yin practice, anchor yourself in the present moment. Notice the sensations in your body; notice the flow of breath; if the breath is jagged, it’s your indicator to back off a little and lean slowly into the posture rather than leap right in. Observe the thoughts and emotions that arise without judgment. Allow yourself to be fully present, surrendering to the wisdom of each passing moment. If there is intensity, breathe into it, noticing that breath by breath, moment by moment, the sensation changes.
“When you see and feel sensations you are experiencing as sensations, pure and simple, you may see that these thoughts about the sensations are useless to you at that moment and that they can actually make things worse than they need be” ~ Jon Kabat-Zinn.
Embrace Your Body Stories: Your body carries outdated stories within its cells. It sends signals to the mind, reminding it of that time something happened. Each sensation, ache, or tightness is a messenger, inviting you to listen. By cultivating curiosity and openness and the awareness you are not the story, you open space for its release. Approach your body's stories as invitations for growth, healing, and self-reflection. Again, it's easy to say, and it takes practice to sit, sit & stay until the moment passes.
Reflect and Take Action: After your yin practice, reflect on the insights that have surfaced. Journaling can be a powerful tool to capture these reflections. As you read your words/images, notice recurring themes or patterns. Then, with intention, create actions that align with the version of yourself you most believe in, weaving them into your daily life. Remember, the true essence of the practice lies in integrating these insights into your actions off the mat.
Embody Integrity: Yin yoga is not limited to the confines of your yoga mat. It extends beyond the physical practice, permeating every aspect of your life. Embrace integrity by staying true to your values, thoughts, and actions. Live in alignment with your authentic self, cultivating harmony between your inner and outer worlds.
Practice Inner Reflection: Create regular moments of stillness and silence for inner reflection. This could be through meditation, breathwork, or simply being in nature. As you deepen your connection with your inner landscape, you nourish the seeds of self-awareness and self-compassion. Allow the wisdom that emerges from these moments to guide your path.
Cultivate Outer Contemplation: Expand your practice beyond the self by contemplating the interconnectedness of all beings and the world around you. Engage in acts of kindness, service, and environmental consciousness. Let your yin practice inspire you to create positive change in the world, one action at a time.
Remember, yin yoga is not just about the shapes we create with our bodies but the space we hold within ourselves. It is an intimate dance between presence and surrender, a pathway to self-discovery and transformation. May your yin practice be a sanctuary of compassion, reflection, and integrity, both on and off the mat.
with great love, Carol x
P. S. Become the Vessel - this week’s playlist to keep you company (the link expires in seven days)
Lovely post and advice xx