Metta Bhavana: Loving Kindness Meditation

There’s been lots of violence and conflict globally and within the UK. Riots have even come to Bristol last weekend and are said to return tonight. We decided to close our studio as people felt unsafe coming into the city.

In a divisive time, we felt sharing Metta Bhavana (loving kindness meditation) would be beneficial.

I was taught Metta Bhavana, loving kindness meditation from a wise meditation teacher and a Buddhist monk. He said that it’s very important to be compassionate towards ourselves so that we can extend kindness to others.

There are many ways to practice Metta Bhavana, but the simplest way is to recite the affirmation during relaxation or mediation. Spend some time connecting to your body, breath, and mind.  Bring your hands gently onto your chest and visualise communicating to yourself.

May I be happy

May I be safe

May I be healthy

May I be free

You can choose to say it aloud or silently. Repeat this again but changing of ‘I’ to ‘you’. You might like to change the hand position forwards in front of you, as though you’re giving the loving message to someone.

You can start by visualising someone you like, then change it to someone you don’t know very well, then to someone you dislike slightly. It’s easier to start with people you dislike a little bit then to try doing this to those you’re in conflict with.

Finally, you can extend the wishes to ‘all living beings’. It’s nice to open your arms wide like you’re giving it to everyone.

Loka Samastah Sukhino Bhavantu  - May everyone in the world be happy

OM Shanti Shanti Shanti  - Peace for mankind

Natural tips for Better Sleep

Sleeping well is important for our mental and physical wellbeing, you feel so wonderfully refreshed and energised when you’ve had a good night’s sleep. However, when you haven’t slept well, it can be a slog to perform even simple tasks. 

Since going through my perimenopause, I started experiencing sleep problems more frequently. Sometimes, I find it difficult to fall asleep at night and other times wake up in the middle of the night and can’t get back to sleep. I noticed that lots of people (regardless of gender or age) were having similar issues, so I thought it might be helpful to share some of my experiences and some natural tips on how to get a better night sleep. 

I began researching sleep because of the impact it was having on my life. One of the sleep experts that I heard pointed out how important it is for us to feel safe before we can fall asleep. This makes complete sense as it’s essential to stay awake if you’re in danger. But nowadays most of our worries and anxieties are not physical threats but more often stem from mental or emotional causes. We can even become distressed over lack of sleep, which really compounds the problem. 

Relaxation is fundamental for letting go of our worries and helping us to get better sleep. As usual, I suggest that you take a holistic approach and experiment and see what works for you. Here’s things you can explore and see what makes you feel most relaxed and calm:  

Breathing 

Connecting to your breath and slowing down you’re breathing. It might be helpful to place your hands on your chest and belly to feel the breath more easily. Check out my previous blogs on breathing for more tips.  

Eye Mask 

This was one of the most effective tools to help me to fall back to sleep in the middle of the night. I recommend that you buy something breathable and ultra-comfortable like this one. I’ve tried different masks and this was by far the best because you can make adjustments to fit your face well and it felt comfortable and natural.  

Visualising 

Using visualisation techniques can be helpful when our minds are racing and won’t stop. Involving your senses is often very effective way to help your mind towards sleep. Perhaps remember a familiar place that you’ve visited and walk through the entire place, room by room slowly remembering all the structures, furniture, and objects in the building. I would recommend choosing somewhere neutral that doesn’t have too much emotion attached.  

Palming eyes and ears 

It can be incredibly soothing to place your palms over your eyes and ears before bedtime. You can read how to palm your eyes on my previous blogs. For palming your ears, simply cup them like you would for your eyes and hear sound of your breathing. It’s said to be healing for your eyes and your ears, and it’s very relaxing.  

Gentle movement 

Gentle non-stimulating movement can do wonders to relax the body and mind. I recommend doing some down to earth practice such as Pawanmuktasana (joint releasing movement), Restorative Yoga and Yoga Nidra (yogic sleep). You can get many different recordings to guide you through Yoga Nidra on the internet.   

Warming up and cooling down your body 

My favourite way to prepare for bed is to take a bath, you can also take a shower or a lovely foot bath. I also love a warming herbal tea, camomile and lavender are both excellent natural sleep aids. Wearing socks in bed can also help if they’re cold in the winter, as the body has difficulty in sleeping when the extremities are cold.  

Read a book 

Reading a book is far better than using any devices before you your sleep. Try reading easy-going books to relax the mind. Sometimes reading a very absorbing book can be helpful to shift your focus away from anxiety and worries.  

Journal 

Keeping a journal or a diary can help you to digest and let go of your worries. It will also help you to connect to your feelings and emotions better. Some people find it useful to have a notepad and pen near bed side table.  

Circadian rhythm 

To regulate your circadian rhythm, try to go outside in the morning to get some sunlight and use low lighting at night to experience darkness. If you need to use device in the evening, you can use an app to filter out the blue light. You can also install black out curtains which are very useful in the summer.  

 Holding your thumbs 

One of my vision improvement teachers who specialises in Jin Shin Jutsu, taught me this technique that’s surprisingly very effective. You simply hold your thumb with your other hand and connect with your breathing. If you’re still awake, do the same thing on the other thumb. You can also go through all your fingers as well. Incorporating slow, relaxed breathing will double the effects.  

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There will be times when you simply won’t be able to get to sleep. In those times, take naps and Savasana (full relaxation) during the day. Meditation is also a wonderful way to connect with what’s going on in your life, helping you digest and let go of your experience. These practices will help with your energy levels and mental clarity.  

There are further things that you can do such as drinking less alcohol and to stop taking caffeine in the afternoon and evening. Before bedtime, try to do less activities that stimulate you and instead find relaxing things to unwind.  

Ironically, we often experience these problems when we need our sleep the most, but hopefully these tips will help you on the path to a better night’s rest.  

Finding Peace Through Yoga

“In a world troubled by war, civil unrest, political tension, and personal conflict, yoga’s ability to relieve stress and foster inner calm offers a potent tool for promoting peace,”

Diana O’Reilly, British Wheel of Yoga Chair. 

We’re proud to be offering a Gentle Yoga and Meditation class as part of BWY’s Yoga for Peace Movement on Saturday 13th July 2024. The session is offered on a donation basis or for free to make the event accessible to all. This class is also suitable for complete beginners, so you don’t have to feel intimidated even if you’ve never practiced yoga or mediation before.   

People often think that yoga is all about postures and movements, but it’s more to do with your ability to find relaxation and focus. It’s about deep listening and connection, rather than doing and forcing. You’ll get nowhere by pushing and pulling because you cannot force connection.  

In our modern society, achievement and goals are often valued more than simply being. However, allowing time to absorb and digest our experience is essential for cultivating a peaceful mind. Simply being comfortable with yourself is one of the most valuable things that we can nurture. This is why meditation and relaxation are such an integral part of our practice.  

From teaching mediation regularly, I’ve found that it can be useful to do simple limbering and warm up prior to sitting. It helps to release tension and allows us to naturally transition into a relaxed meditative state.  Gentle yoga also helps you to become more aware of subtle sensations and instil sensitivity.  

As Bessel Van Der Kolk, best-selling author and trauma expert says,  

‘if you have a comfortable connection with your inner sensations – if you can trust them to give you accurate information – you will feel in charge of your body, your feelings and yourself’.   

Slower paced practice gives us the opportunity to forge these connections and in turn get to know ourselves better. When we feel comfortable and safe, our mind and body will effortlessly open and soften, enabling us to listen to the subtle qualities and wisdom within.  

When I’m facing challenging situation, my inclination is to try and resolve it as quickly as possible, without paying much attention to how I’m doing or feeling. This reflex may work well in time of accident or emergency but in most cases, we need to slow down and connect so that we can act from a clearer intention. I find mediation allows me this opportunity. 

Meditation practice isn’t about blanking your mind to escape from your troubles, it is a chance to tune in to your true experience. Over time, you’ll develop inner awareness and ability to decipher what’s important. Through this connection with the whole of your body, mind, and emotions, you will begin to feel calmer and more content. From here you can expand that connection to others and the environment from a place of wholeness and kindness.   

Charity Open Days and Taster Sessions at BYC

To raise money for local charities, Bristol Yoga Centre have organised taster sessions on Friday 28th and Saturday 29th June. There will be 12 varied Yoga and Pilates classes which people can attend online or in-person. All proceeds will go to Bristol Mind and Refugee Women of Bristol.  

There are 6 teachers involved and the class styles vary from Ashtanga and Vinyasa Flow to Women’s Yoga and Mindfulness Meditation. Women’s yoga is suitable for prenatal and postnatal women. Some of the classes are more dynamic and challenging than others but they are all suitable for beginners as well as more experienced students. If you’re not sure which class to choose, please don’t hesitate to contact us or you can check our class guide. You can also let the teachers know prior to the class if you have any medical or physical issues, so that they can offer you modification or an alternative way of practicing.  

Many of our teachers have additional full-time work and we are so grateful they offered their time for free, so that we can run these affordable taster classes and donate the funds to local charities.  

Bristol Yoga Centre is an independent local business, run by Naomi Hayama. Naomi has been teaching yoga in Bristol since 2004. She established the centre to create an inclusive and supportive community for both teachers and students. We aim to bring the mental and health benefits of Yoga and Pilates to the widest range of people.  

This ethos has led to our long-term support for the charity, Bristol Mind who offer mental health resources for people in Bristol and surrounding areas. They offer a helpline, counselling and support, including assistance with hate crimes. They also have an initiative called ‘Mind Without Borders’ which provides mental health and well-being services to refugees.  

June is the World Refugee Awareness Month which acknowledges the strength, courage and perseverance of millions of refugees who live around the globe.  

We are proud to be supporting Refugee Women of Bristol which is the only multi-ethnic, multi-faith organisation that support refugee women in Bristol. They are directly governed by women of the refugee and asylum seeking community. Their diversity and inclusivity of the organisation really appealed to our principles. 

We’ve now set up a Just Giving page for Bristol Mind and you can directly donate to Refugee Women of Bristol. We also have a donation box in the studio.  

International Yoga Day is also in June and we thought it would be lovely to showcase our excellent classes. Yoga is really about unity and connection, and we want to use this event to celebrate that. Please come along and join us.  

We look forward to welcoming you in our studio.  

My Perimenopause Journey

I can’t believe that I’d never come across the perimenopause until this year. I’d obviously heard about menopause, but I didn’t think that much about it. Several years ago, in my mid-forties, I mentioned to my friends that I thought I may be menopausal, they said I was far too young – it’s something you go through in your fifties. Whilst this might be technically true (the average age of menopause is 51), there is a whole stage on the lead up to the menopause, called the perimenopause. Most people start to experience perimenopause from the age of 41 to 45 but some women can go through it much earlier.

When I started researching, I found out that menopause technically only lasts one day! It is the day 12 months after your last period. The perimenopause can last anywhere from 2-12 years. The symptoms can hugely vary from people and it’s not just about hot flushes. It really saddened me that I’d never came across this information before.

I read Maisie Hill’s book, Perimenopause Power, and the symptoms I’d been experiencing started to make some sense. Better still, I began developing the tools I needed to support myself through this journey.

I started to keep a diary of my menstrual cycle, writing down my symptoms and how I’m feeling. I also kept a note of any lifestyle changes that I’d made so I could try to see what worked and what didn’t. I enjoyed experimenting with my yoga and introduced more therapeutic practices such as somatic movement, tapping and TRE (Tension and Trauma Releasing Exercise). A regular meditation and relaxation practice has been hugely beneficial, especially to alleviate brain fog, irritability, and low mood.

One of the symptoms was cramps in the night-time, so I started self-massage and gentle movement before going to bed. This reduced the cramps and relaxed me before bed, leading to a better night’s sleep. It also relieved other common symptoms such as sleep disturbance and fatigue.

Recently I began having digestive issues, so I did some research into diet and became more attentive to what kind of things I eat and drink. I also started taking some vitamins and supplements.

But it’s not all been bad. It’s made me much more aware and mindful. I’ve learnt how to adapt and look after myself in a more holistic way. It has taught me to be kind and compassionate towards myself. With my new understanding of perimenopause and menopause, I feel more confident navigating through these natural changes.

I decided to offer Yoga for Perimenopause workshop at Bristol Yoga Centre, as I feel that it’s important for perimenopause and menopause to be more widely known. Every woman will go through this transitional phase, and I believe it’s important for us to be able to share and support each other through the experience.

Reflective Meditation

‘The greatest discovery is that human beings can alter their lives by altering their attitudes of mind’

– Albert Schweitzer

I came across reflective meditation in Piero Ferrucci’s book about Psychosynthesis called ‘What We may Be’. Psychosynthesis is a technique for psychological and spiritual growth developed by Roberto Assagioli in the early 20th century.

This book was recommended to me by my meditation teacher several years ago and I found it really useful for developing a positive quality that I wanted to harness. The practice is similar to Sankalpa (positive intention or affirmation) and it’s simple, accessible and effective.

Method

Pick a positive word and reflect on its quality for 10 – 15 minutes. Be creative and think of many different meanings associated with the chosen word.

I have been working with the word ‘clarity’ but it can be other words like creativity, courage, relaxation, peace or freedom. It will be beneficial to spend a bit of time sitting and reflecting on what word is most useful to you right now.  

10-15 minutes can seem like a long time to reflect on one word or a phrase but Ferrucci strongly recommends to keep practicing especially when we encounter difficulties and want to stop. He says,

‘This is precisely the moment not to stop, but to keep meditating. This feeling of going and beyond this stage, our mind will shift onto a level at which the quality of thought is more lucid and meaningful’.

Ferrucci explains that the effect will continue to develop long after the practice, once it enters our unconscious mind.  

When I feel like I’ve exhausted the meanings and associations, I’ve used the breath to keep the practice going.  On an inhalation, I visualise expanding or breathing into the word and on an exhalation, absorbing or even letting it go. To personalise the practice, you can also come up with your own way of enhancing the meditation.  

It’s worth sticking with the same word for sometime. With regular practice, you’ll gradually receive greater insight and you’ll notice changes taking place in your mind, thoughts and behaviour.

How to Practice Mindfulness Meditation

There are many different meditation techniques available but we will use our body and breath as the focal point for this practice.  Bringing our awareness to the body and the breath is a well-tested method of developing concentration.  As a meditation and yoga teacher Swami Janakandana explains:

‘To feel and experience your own body is a fundamental and natural basis for meditation and relaxation...To be conscious about natural or automatic breath is a meditation technique.’ 

Feeling our body and breath helps to settle the minds and encourage us to feel grounded.

Body & Breath Meditation

What you may need:

• Chair or cushion

• Timer (you can use your phone but switch it to silent)

• Pen and paper – we will record how you are after the practice

You can sit on a chair, on a cushion or on the floor. Sit with your spine straight and make sure that your weight feels even throughout the body. Keep your chest opened and your shoulders relaxed. It’s possible to practice lying down but there’s a danger that you might fall asleep so try to stay vigilant and relaxed. 

Set your timer for 10 to 20 minutes. You can start with 10 minutes and gradually increase to 20 minutes over time. I recommend that you use a nice sound so that it’s not alarming when it rings. 

Start to feel your natural breath and your body. Take a note of how you’re feeling right now – mentally, energetically, emotionally and physically - however it is.

Your mind may wander or experience fatigue, boredom, anxiety, aches and pains. You may also experience ease, openness, feeling of spaciousness and connection.

Try to feel and be with all the sensations that come and go, without creating too much commentary or analysis. Simply feel and observe the thinking mind without becoming lost in your thoughts. Notice what happens when you’re watching your mind.

Feeling your grounding points such as your feet, legs and hips can be a good way to come back to the body if you feel distracted. You can also try deepening the breath if your thoughts start to take over.

During the practice, you may feel overwhelming desire to move or to itch, be aware of these tendencies and try and stay with the practice as much as possible. If you’re in pain, you can gently change the position of the body. Once you’ve adjusted your position, try to settle back to the practice as soon as possible. Stay open to your experience and resist having too much expectation. Be kind and compassionate to yourself.

Once the alarm goes, slowly open your eyes and you can gently stretch the body. Notice how you’re feeling right now. As soon as possible, write down your observation from the practice. This could be a word, couple of paragraph or even a drawing.

Repeat the practice daily. At the beginning, it helps to do the practice at the same time everyday.

‘Attention is the beginning of devotion’

Mary Oliver, poet and a bird watcher

Importance of Mindfulness Mediation during challenging times

We are undoubtedly going through challenging times, most countries are still in lockdown. The NHS is under funded and staff are struggling. As of yet, there is no cure for Coronavirus and sadly many people are getting ill and dying. To make matters worse, there is no clear time frame when things will start to improve.

Everyone’s lives are restricted and we’re all worried about catching the virus and spreading it to our loved ones, especially vulnerable people. It’s natural for people to feel anxious in these times.

As we face these challenges, there is a tendency to want to distract ourselves, but unless we acknowledge what’s going on, we will continue to be anxious. Due to the lockdown, many people now have more time available to find new hobbies such as DIY, cooking and fitness. Whilst this is a great opportunity to take up things we’ve always wanted to do, it’s also important to make the time to connect to how we’re feeling. This way we won’t just be filling our time with lots of activities but we’ll begin to find what’s truly nourishing and engaging. 

Mindfulness Meditation encourages us to be more aware of ourselves by teaching us to be in each moment. As Mindfulness teacher Jon Kabat-Zinn said,

‘Mindfulness means paying attention in a particular way, on purpose, in the present moment non judgementally’

We begin to notice our thoughts and action more clearly and understand that our behaviour affects others and our environment.  Most people are now confined in smaller spaces and living under each other’s feet, and more than ever, we must be conscious of how we’re behaving towards others.

Regular practice of meditation enables people to watch over themselves in a relaxed open manner. As Kabat-Zinn emphasised, 

‘Compassion and kindness towards oneself is intrinsically woven to mindfulness’.

When we practice with compassion and kindness, there will naturally be more peace and ease. We begin to accept our feelings rather than to try and hide them or to make them better.

When we become less hardened by our experience, we will feel a whole spectrum of subtle sensations. You’ll also recognise that nothing stays the same - every moment is different (no matter how similar it may seem) and precious.

We can feel disconnected from others especially during isolation but the practice will remind you that you’re not alone and everything’s interconnected.  As a biologist and philosopher Donna Haraway said, 

‘None of us should think of ourselves as individuals, isolated and alone. Whether we like it or not, our lives are inextricably entwined with the lives of others…and recognition of this entwining can teach us what it means to be rooted in the world’. 

There is a misconception that meditation is difficult, it’s in fact one of the most simple and accessible practices.  You don’t need special equipment or to be physically fit.  All you need is time, patience and willingness to learn.

I will be posting different meditation techniques and tips of practice to help you get started. I also offer live online donation based mindfulness meditation and yoga class on Wednesday morning from 10-11am every week.  Suggested donation is £6 but you can pay whatever you can afford. The proceeds for this class will be going to Bristol Mind, mental health charity in Bristol.

The Community Path of Ease By Victoria Andreeva

‘ Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that the new world is born. Human connection is the most vital aspect of our existence, without the sweet touch of another being we are lonely stars in an empty space waiting to shine gloriously’ - Anais Nin and Joe Straynge  

Community means to belong, to be a member, part of the whole. Scientific researchers prove the connection with others and belonging are as imperative for one’s survival as food and shelter; they are instinctual. In fact, they are so crucial that any threat of rejection conjures reactions that are almost identical to those of actual physical pain in the body. This pain is caused by the hormonal triggering of the sympathetic system (region where flight-or-flight response takes place) and the parasympathetic nervous system known as ‘autonomic conflict.’ We all feel that as it’s part of our nature but we often fail to communicate it and express it.

Teaching my class is something I’m grateful for on a daily basis. It’s my way of helping to  build a sense of community and sharing the gift of yoga and practice of connection. Holding space for people creates safe environment for practitioners where they can engage with themselves and others. Together we explore our edges and the physical and mental challenges that practice can bring to surface. We build fire, fluidity and sthira (steadiness) through asana and pranayama. We let go of ‘what was’ when we just arrived into the space. That togetherness in such intimate experience is the glue forming the connection between strangers. Most importantly, it opens and expands individual’s perceptions.

How does that happen? When we arrive in a class we see people of all backgrounds, age, race, body shapes. A big percentage of them will judge for one reason or another. We’ll completely exclude the possibility of connection or simple dialog with them based on our prejudice. (Prejudice are inaccurate judgements of situation/ person when we lack sufficient information to make an actual judgement). However, if we meet a person repeatedly we will start noticing things about him or her. Whilst practicing together, we will feel his/her presence more accurately, especially engaging in parner work (a substantial part of community classes). We will start to notice their movement, reactions and even support. We will be challenged together and even laugh together. Over time we will gradually get to know the individual and notice a shift in ourselves. The shared experiences may not make that person your best friend, but it will help you to accept them rather than rejecting them. Less rejection, less pain.

Victoria Andreeva teaches a weekly donation based community Krama Vinyasa Flow Yoga on Saturday morning from 11:30 – 12:45pm. The class is open to all levels of students and you will be encouraged to explore and gradually expand your edges in a integrated and fun manner.

We also have two other donation based community classes: 

Wednesday 10 – 11am  - Mindfulness Meditation with Naomi

Thursday 7:45 – 8:45pm – Hatha Yoga with Amber 

Community Yoga and Mediation classes

If you can breathe, you can do yoga

– Sri Tirumalai Krishnamacharya

Bristol Yoga Centre believes classes should be accessible to everyone so we have decided to introduce donation based community classes. There are currently three weekly community yoga and meditation classes available:

Wednesday 10:00 -11:00am - Mindfulness Meditation with Naomi

Thursday 7:45 – 8:45pm – Hatha Yoga with Amber 

Saturdays 11:30 - 12:45pm - Krama Vinyasa Flow Yoga with Vicky

Students can pay whatever they can afford and no one will be turned away due to lack of funds. Absolutely everyone’s welcome but we especially invite people on low or no-income, benefits, refugees and asylum seekers. The classes are suitable for all levels of students and taught by fully qualified and experienced yoga teachers, who are passionate about making classes accessible to everyone.  

Tash Neeley, who teaches Yin & Yang Yoga class on Wednesday evening, told us why she wanted to be involved.

‘Even though yoga at its roots means to unite, many yoga classes can feel somewhat exclusive. I wanted to get involved in Bristol Yoga Centre's community classes to bring yoga to Bristol's wider community, with the freedom to pay what they felt they could afford. I believe the benefits of yoga and meditation should be available to all people, no matter their experience, background, or lifestyle. 

What I love about the community classes is that they are in a well equipped yoga studio with friendly and experienced yoga teachers, creating a warm and nurturing atmosphere for all bodies and minds’.

One of the regular students from Naomi’s Mindfulness Meditation class said,

‘I find that meditation is really useful way to centre myself, which helps me maintain a more relaxed and positive outlook. I find this is very useful when dealing with emotionally challenging situations. The fact that these classes don’t have a pay barrier means that everyone gets the chance to benefit from this incredible practice’.

The profit from the Mindfulness Meditation class goes to Bristol Mind, a mental health charity based in Bristol. Bristol Mind was originally founded in 1965 and aims to promote a positive view of mental health and encourage emotional wellbeing.  

Please feel free to share this post and let especially those that might really benefit know about the community yoga and meditation classes at the Bristol Yoga Centre. For more information about the classes, please contact the teachers directly.  

Mindfulness Meditation Class

‘Mindfulness is the key to the present moment. Without it we cannot see the world clearly, and we simply stay lost in the wanderings of our minds’

- Joseph Goldstein

We have started a new donation based Mindfulness Meditation class at Bristol Yoga Centre. This is part of a new programme of community classes that we introduced recently so that more people can come to our classes. It’s our strong belief that classes should be accessible to everyone. There are currently three community classes available and people can pay whatever they can afford.  See here for more information.

The profit from my Mindfulness Meditation class goes to Bristol Mind, a mental health charity based in Bristol.  Bristol Mind was originally founded in 1965 and aims to promote a positive view of mental health and encourage emotional wellbeing.  It was important for me to have a sense of give and take for the community class so that we are not just doing our practice for ourselves but also for others. People will be benefiting from the practice and their money will be going to a really good cause.

The idea developed after I completed a foundation in teaching Mindfulness Meditation earlier this year. I’ve been interested in meditation for some time and studied BWY Meditation module several years ago as well as attending regular weekly classes. I’ve gained so much benefit and wanted to share the practice with others.

When I regularly meditate, I feel connected and relaxed not just during and after the class but also in everyday life. It was quite different experience from my asana (posture) practice. It’s much more refined and subtle but powerful and profound.  My mind is clearer and settled yet focused and steady. I am much more aware of my actions and able to be in the present moment.  As an Indian Philosopher, Jiddu Krishnamurti said ‘to understand the immeasurable, the mind must be extraordinarily quiet and still’.

I have been teaching the Mindfulness Meditation class for almost a month and there are now students regularly coming. The atmosphere is really friendly and relaxed, and we have different people coming from yoga teachers to complete beginners. A yoga teacher that’s been coming from the beginning said,

"Naomi's mindfulness meditation classes have given me a new depth which I had not known, or given time to explore, and which I've found extremely beneficial to my every day life. The way she incorporates breathing exercises, sound, sensation and body movement gives my practice an added immersive dimension so I'm excited to come and learn something new each week. Naomi is a profoundly knowledgeable teacher but she keeps the sessions accessible, creative and playful.  The classes have given me a sense of spaciousness and sensitivity to my responses to daily life and I have felt able to be more peaceful, focused and in tune with myself and others."  

Similarly, another regular student said,

“Naomi creates a calm and welcoming environment where it becomes much easier to switch off from the hectic goings-on of the outside world and really connect with your own inner sensations. She uses a great variety techniques including sound meditation and using energetic movement before settling to find interesting ways of accessing a meditative state.  I leave the classes feeling relaxed and centred.”

It’s really fantastic that we are all able to practice together and I’m really happy about how it’s going. Usually we do two short sitting practices, gentle stretches and asanas, pranayama and relaxation techniques. I try and use yoga techniques to settle the mind and body in preparation for mediation. So far, we have been working on different themes every week, from importance of breath to learning how to relax. We also set aside a bit of time to discuss how it’s going so that people can learn and share from each other. I believe that students really benefit from sharing experiences and it helps to create a wonderful communal feel.

If you’re interested in the class, come and join us. My meditation class is on every Wednesday from 10-11am. Absolutely everyone’s welcome.

Beginners Mind

"In the beginner's mind there are many possibilities, but in the expert's there are few. "

- Shunryu Suzuki, Zen Monk

I have just completed a  Mindfulness Meditation teaching course at Yoga Campus and one of the first handouts we were given was on Zen’s way of Beginner’s Mind. This reminded me of an excellent article on the subject that I was given for my BWY Foundation course in 2003 with Sally Worth. It’s written by Eric Gregory in 1986 and I believe he is one of the oldest members of BWY (he’s 100 years old and recently featured in their magazine!!).

The writing is simple and I love the way that it beautifully describes mindfulness in our everyday life and yoga practice. It’s one of the documents that I give to my Foundation course students, now that I teach the course. I thought I would share this excellent writing on mindfulness in our yoga practice and life.

Beginners Mind by Eric Gregory (1986)

In his book "The Dancing Wu Li Masters", the author Gary Zukav records a conversation he had with AI. Huang.  Al. Huang is a famous teacher of Tai Chi in America.

"I asked Huang how he structures his classes. ‘Every lesson is the first lesson,' he told me. Every time we dance, we do it for the first time.’ ‘But surely you cannot be starting new each lesson, I said.  Lesson number two must be built on what you taught in lesson number one and lesson number three likewise must be built on lessons one and two and so on!’ ‘When I say that every lesson is the first lesson’, he replied, ‘it does not mean that we forget what we already know. It means that what we are doing is always new, because we are always doing it for the first time.’
This is another characteristic of a Master. Whatever he does, he does with the enthusiasm of doing it for the first time. This is the source of his unlimited energy. Every lesson he teaches (or learns) is a first lesson. Every dance he dances, he dances for the first time. It is always new personal and alive."

This approach is what is known as 'Beginners Mind which is a term used in Zen to indicate the way in which one should approach life. It means having a fresh uncluttered approach to everything, free from prejudices, ideals, and preconceptions. Unfortunately our minds are cluttered with prejudices ideals and preconceptions and these colour everything we do and think! All this clutter means that we do not approach anything with an open mind. We always expect something or other.

We all have a Yoga posture that we find difficult or do badly or just plain do not like. So when this comes up in class, our mind immediately fires back to the last time we did it - and didn't enjoy it - and so we approach it with foreboding. We say to ourselves "That always hurts, (or is uncomfortable)" or "Everyone else can do this better than I can and I shall stick out like a sore thumb!", and so on. Whereas, if we could do it with ‘Beginners mind’ we would simply experience the posture without making any judgement as to whether or not it was easy or difficult, comfortable or uncomfortable, or whether or not we were doing well or poorly. And we would do it to the very best of our ability.

Bikram Choudhury wrote "Perfection is the very best you can do at the time". Unfortunately we all have the ideal performance in our mind and become very disappointed or desperate or push ourselves too hard, when we fall short of our ideal. This idea is not meant simply to apply to our practice of the postures. It applies to life as a whole. We all look back, I am sure, to early childhood when the world was a fascinating place to explore and full of things to discover. I love to see a young child watching, with intense concentration a bee in a flower or an ant walking up a piece of grass. There is total absorption and one can apprehend the feeling of wonder the child is experiencing. Alas, as we grow older we become ‘more sophisticated’ which means we have our mind full of value judgments against which we measure everything. Thus the bee on the flower or the ant on the grass stalk are hardly noticed or if they are, they are noted as ‘just a bee’ or ‘an ant’ and not worthy of attention - we have "more important things to do!"

If you think about it, you will see that we are living in the past, judging the present in terms of past experience. So we never have the present as it is here and now - to be experienced and enjoyed. No two situations in life are ever the same. No two sunsets are alike, no two flowers are alike – all is changing as we ourselves are. If we crystallise our response to everything in terms of the past, we loose precious opportunities of experiencing the wonders of life around us. The most sophisticated person is also the most blasé and bored person. The most powerful way of becoming aware of the wonder of life is to be told one has only few months to live. Then one looks at everything with a new eye! So why don’t we start whilst we have (hopefully) a bit longer to do it in? How often do we pour ourselves a cup of tea without much attention. Next time, pay close attention. Notice the stream of tea as it leaves the teapot, see the colour of it, how it glitters in the light, how it flows into the cup notice the curl of stream. Enter fully into the experience.

I always tell my students that they do not come to class to do Yoga! They come to learn the techniques of Yoga – they do Yoga in the rest of their lives – in the remaining 166 hours of the week! In a Yoga class one should learn something about oneself. Do you approach the posture aggressively trying to lambaste your body into doing your will! Do you ‘freewheel’ at the more demanding postures – making a good show but not really trying? Do you become tense in a posture? Do you use more muscles than are needed? Have you found that a relaxed approach enables you to go further? Do you ‘throw it away’ – i.e. as soon as the teacher tells you to stop, do you whip out of it, thankful that it’s over? All your reactions to how you do the postures will mirror the way you approach situations and problems in life.

If on the other hand you can start to work with a ‘Beginner’s Mind’, you will approach each posture or each situation in life with the attitude of “let’s see what this feels like today” or “what are the possibilities in this for me today”.  Of course, past experience is useful, but only as something to use in present circumstances where it can help. The wrong attitude is where our past experience is allowed to colour or prejudice our attitude and so prevent us from fully experiencing or learning from, or solving our present involvement in a situation. A further complication can be that a lot of our past experiences that colour our attitudes are not even our own. We are greatly influenced by the opinions of others – our parents, our brothers and sisters, our teachers, our school friends, TV, Films, advertisements, books and a host of other prejudices, ideas over the years. So, by the time we are adults, we have very little of our own, that is, that which we have arrived at independently of other influences. All these things we must learn not to throw away but allow them to stop us from experience life, freely, joyfully and to the full.

I hope you enjoyed reading this article!

Sankalpa: Positive Intention

This is the time of the year when people start thinking about making New Year resolutions, but I have always felt a little sceptical as they are often forgotten or ditched within a few weeks.

Sankalpa has been compared to a New Year’s resolution but it’s not about goal making or wishing for things to be different. Sankalpa is to do with exploring what’s behind the thoughts or feelings of our aims and trying to find deeper meaning in our lives. New Year’s resolutions tend to focus on the future and aiming to correct negative aspects of our selves and often only feed our desires and ego. Where as, Sankalpa is about being in the present moment and aligning with the deepest part of you. As Philip Moffitt, a yoga teacher and Buddhist said,

‘You set your intentions based on understanding what matters most to you and make a commitment to align your actions with your inner values. As you gain insight though meditation, wise reflection, and moral living, your ability to act from your intentions blossoms’.

Sankalpa comes from Sankskrit word ‘San’ which means altogether and ‘Kalpa’ from ‘Kalpana’ meaning idea or vow. This is often translated to will, purpose or determination. It also means connecting and committing to our highest truth. It is believed that the concept of Sankalpa stems from the Vedic times.

A Sankalpa practice starts from the radical notion that you are already who you need to be and you only need to look deep inside you to find your true purpose in life. Discovering your Sankalpa is about really listening to the deepest part of yourself. It’s completely opposite to believing that some how you are not good enough unless you achieve certain goals or get what you want. Sankalpa should provide you with true self-confidence and peace of mind and assist you to overcome challenges in life. Just knowing your Sankalpa then becomes a blessing and a guide, independent of whether you achieve certain goals or not.

Richard Miller, a psychologist and teacher in the Advaita Vedanta said that there are three stages of listening process:

1. Sravana: Willingness to listen through meditation
2. Manana: To be able to welcome and take in the message.
3. Nididhyasana: To respond and act your Sankalpa with commitment.

One of the most powerful practices for planting the seed of Sankalpa is Yoga Nidra (yogic sleep). Yoga Nidra systematically relaxes the body and mind and guides you into deep awareness. You are aware and awake but you experience a disidentification from the body and mind. As Anne Douglas, a yoga therapist explains, ‘In Yoga Nidra, we discover a profound level of openness. Our self-imposed limitations dissolve, and we are pure being’. Sankalpa are made and repeated three times at the beginning and at the end of Yoga Nidra. Your resolve should be in the form of a short positive statement set in the present tense and normally starts with ‘I am...”. For example, I am peaceful, I am compassionate or I am free. It should be repeated with feeling and commitment.

Naomi will be running ‘Yoga for the New Year’ workshop, which will takes a look at the concept of Sankalpa (positive intention) and apply this to a meditation practice.

For meditation practice, you can try going to our weekly class called ‘Meditate, relax and stretch’ with Kay on Wednesday morning or attend her workshop ‘The deep quiet within - Meditation & Practices’.

To experience Yoga Nidra, you can sign up to ‘iRest Yoga Nidra workshop’ with Sara-Jo in the New Year.

Merry Christmas and Happy New Year!

5 Yogic Principles for a healthy balanced lifestyle

‘Health is wealth. Peace of mind is happiness. Yoga shows the way’

– Swami Vishnu Devananda.

Here is a great 5-point guide to help us apply yogic teachings to our everyday life. Devised by Swami Vishnudevananda,it allows us to harness yogic philosophy in a simple and practical manner.

The five basic principles are:

• Exercise
• Breathing practice
• Relaxation
• Healthy diet
• Positive thinking & meditation.

All of these points are essential and they all work together to allow us to live healthy and balanced life.

1. Exercise (asana)

Swamin Vishnudevananda recommended daily asana (posture) practice to build strength and flexibility. A balanced asana practice stretches and tones every part of the body. It also helps to keep our joints and spine mobile, and improves our circulation. It’s a great way of releasing tension and revitalising the body and mind.

When you practice yoga regularly, you will become stronger and flexible in both the mind and body. Asana works not just physically but also mentally and emotionally. You will feel more balanced in everyway.

2. Breathing Practice

A regular breathing practice is recommended for encouraging slow, deep and rhythmical breathing. This way of breathing utilises the maximum capacity of the lungs and profoundly relaxes the mind and body. In yoga breathing practice is referred to as Pranayama or extension of vital energy, and helps to clarify the mind and rejuvenate the whole body. Pranayama is excellent for stilling the agitated mind and teaching you to be grounded.

3. Relaxation

Full relaxation helps to balance our nervous system and revitalise our entire being. It’s extremely beneficial for our mind and body to rest completely and let go of tension and stress. Full relaxation pose or savasana is an important posture to practice regularly in yoga. In recent years, I have really begun to appreciate the importance of learning how to relax completely.

4. Balanced Diet

Yogis recommend a vegetarian, Sattvic (balanced or pure) diet that is simple, natural and nourishing. Sattvic foods are typically fresh and nutritious like organic vegetables and fruit. They are easier to digest so that you can be light and healthy. It’s advised to avoid eating stimulating or heavy foods and drinks such as caffeine, alcohol, processed meals and meat.

I personally found that I naturally gravitated towards a healthier diet over the years as I started to feel how different food affected my mood, energy level and overall wellbeing.

5. Meditation & positive thinking

Meditation practice enables us to understand ourselves better and be more contented and settled. Our concentration will vastly improve as the mind become less agitated. We become less lost in our thoughts and more present and focused.

One of the most beneficial effects that I received from a regular meditation practice is a feeling of acceptance and abundance. I feel whole, like I don’t need to improve or change anything. It is a very special experience that occurs for a fleeting moment but with practice comes more regularly.

In a well-structured yoga class, you will be taught asana, pranayama, relaxation and meditation. Regular yoga practice will help you to feel more energised and relaxed. As you become more content, you naturally want to look after yourself better by eating healthier foods and leading a more balanced lifestyle.

Meditation Practice

‘Most of the trouble of the world comes because people have not learnt just to sit quietly’ 

- The French philosopher Pascal

Meditation practice is an essential part of yoga practice. And yet, yogis are often accused of just preparing to practice meditation without actually doing it! We tend to be very good at practicing asana and pranayama but quite often skip meditation altogether. When we actually do practice, it tends to be for a short time either at the beginning or end of the session.

Classical yoga is the ‘practice of settling the mind’ and we achieve this by following the whole of the Eight Limbs of Yoga. Dhyana is the 7th limbs of the Eight Limbs of Yoga, and it’s often translated as meditation, reflection and profound contemplation. The root of the word ‘meditation’ is similar to medical or medicate and the word implies a sense of ‘attending to’ or ‘paying attention’.

In 2014 I took an 8 month BWY meditation module with Kay Baxter, it was refreshing and enlightening to focus purely on the practice of mediation. Kay is one of the senior British Wheel of Yoga teachers and specialises in meditation. We met once every month to practice meditation all day, we also did little bit of asana, singing, listening to music, breathing and relaxation techniques but the main focus was on meditation.

Don’t get me wrong, especially at the beginning, it was really challenging to simply sit and feel. It was fascinating to see how easily I got distracted and lost in my mind.  Having Kay’s expert and gentle guidance was invaluable. Kay would often remind us to ‘let go of doing, achieving or competing and observe and feel’.  She also always allowed time to discuss and share our experience within the group, and it was really interesting to hear other people’s views. From regularly practicing meditation, I learnt so much about myself. As Kay wisely said:

‘In this deeper, stiller place you can discover many things. You will uncover your own truths. Truths that are universal, but that you experience and appreciate in your own individual way according to your life and understanding. An opening is created, a space where the deep intelligence may rise up and insight descend such that we can begin to know. Knowledge that is not information gleaned from books, but that carries with it a deep feeling connection, such that there may be a sense of coming into alignment with something that is clear and true’.

I strongly believe that we would all benefit from doing regular practice of meditation. It allows valuable time and space to reflect on our actions, thoughts and feelings, and be more conscious and attentive. As Swami Rama says:

‘We are taught how to move and behave in the external world, but we are never taught how to be still and examine what is within ourselves. At the same time, learning to be still and calm should not be made a ceremony or a part of any religion: It is a universal requirement of the human body’

Meditation practice has been around for centuries and with some guidance, it is accessible and available for everyone.

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If you are interested in starting meditation, come along to Kay Baxter’s Wednesday morning meditation from 10 – 11am at the Bristol Yoga Space studio in central Bristol.  Kay’s class is structured in a way that it is accessible and enjoyable for everyone including beginners. Don’t worry if you cannot sit comfortably on the floor. We have chairs and props to make sitting more accessible.

I’m really excited to welcome her in the studio! It’s fantastic to be able to learn meditation weekly. I’m certainly going to be there :)

Kay will also be running series of Meditation workshops from May 2017.