RAIN TO LIGHTEN THE HEART

RAIN TO LIGHTEN THE HEART

Namaste Beautiful, Amazing, Unique You!

I wish You, from the depths of my Heart, happy new moments and wonderful connections! 

Let’s make this year fulfilling with integral interactions, honest humour and sensitivity to our reality.

INTEGRAL INTERACTION & CONNECTION

Integrity and that sense of fulfilling certainty in the goodness of life, comes when we embrace the totality of our selves and our reality; the great, bad and utterly ghastly. To clear the fields aftrer the rain, so the warmth of the sun can awaken the potential creative power of life within us.

To start this year off I’ve created a short video to help us do just that, slowly, but surely

Lightening the Heart – a 10min RAIN meditation

Holding space for difficult emotions and uncomfortable feelings can be intense, even painful. RAIN stands for – Recognise Accept Investigate Nurture. A framework to allow ourselves to explore the discomfort, while letting it move through us. 

And us through it. Helping us have a circle of influence, realigning with our power, to investigate and nurture our true self again. 

CRITICAL THINKING & REALITY SENSITIVITY

Personally, the last two years have hollowed me out as I’ve tried my best to stay uplifted, motivated and moving forward as a mother, seeker, entrepreneur and honest human being. The constant changes and demands and losses, socially, financially, spiritually have drained me on many levels. Though not as badly as a burnout.

While research points to the facts that C19 is here to stay; endemic1 and those of us under age 65, without anxiety and chronic conditions 2such as diabetes3, are safe from hospitalisation and longterm effects of covid, questions about the continual rabid push to vaccinate, and ostricize unvaccinated, is warrented.

The huge wealth distribution toward big tech and pharma in these last two years, is till now, only felt by low income families and small businesses. Those wealthy enough to not feel the pressure and are not incentivised to demand or seek answers to questions they do not yet perceive or feel.

Censorship of critical voices of vaccination safety and effectiveness, especially when considering children, has led many scientists and medical professionals to be ridiculed, threatened and silenced. This should raise everyone’s eyebrows. Still many stick their heads in the sand due to feeling unable to influence the situation.

Yet if each of us uses what little or big influence we have, we can co-create a world worth living in.

DI-VISION LEADS TO DIS-EASE

I personally think it’s only wise, healthy and necessary to ask questions, probe and find out what is really relevant when health and wellbeing of the population is at stake. In context of all the facts, taking in account the mental wellbeing of the younger population, and life years lost to the stress in feelings of hopelessness and no prospects or perspective anymore.

Persecution, persuasion and bribed by authorities, division sows seeds of fear, anger and resentment increasing our cortisol, adreneline and cytokines’ associated inflammation. Chronic inflammation leads to hormonal imbalance, increasing likelihood of chronic conditions; autoimmunity, diabetes, addictive behaviour as we try to ineffectively self-regulate, creating a viscious cycle of biorhythm disfunction and dis-ease.

People who are reasonably healthy are now being undermined from many sources. Putting more people at risk for chronic conditions.

Both the context of lacking social connection and the healthy hormones promoted from feeling happy in the presence with another feeling human being, as well as taking away the benefits of physical activity, future options, heap ontop of this the stress of future debt, division and disinformation from the governing bodies of countries, are huge burdens for us to bear, especially our young!!

Ministre comes from the Latin to be of service. Meaning governmental ministers; payed by people’s taxes, are servants of the people. Yet tax money has been syphoned to the biggest tech and pharma companies, who in turn keep us glued to screens preventing health even further. Why are governments not acting on these facts? And they have been sent copious documents by many professors and concerned bodies.

Why disseminate information that predisoposes us to dis-ease, is my main concern.

CREATIVITY THROUGH CURIOSITY

I’ve been reading books to get perspective and come to terms with what is actually going on globally; 

21 Lessons for the 21th Century- Yuval Noah Harari

The Master and His Emissary- Iain McGilchrist

The Biology of Desire- Marc Lewis

The Dawn of Everything – David Graeber and David Gwenrow

Debt, the First 5000yrs- David Graeber

7 and a Half Lessons About the Brain- Lisa Feldman Barrett

The Genetic Lottery, Why DNA Matters for Social Equality – Kathryn Paige

and find ways of living that are sustainable and enjoyable.

According to Lisa Feldman Barrett, our society, national borders and global state cries, are just social realities we’ve created. And as long as we believe their shadows to be real we can’t see the light that is already all around us and within each single, special being. Iain McGilchrist theory is about how an overly active left hemisphere, which is wonderful to disect, discern, pull aprt, isolate and conceptualise, but lacks the ability to see context, relate, emote fully such as the master, the right hemisphere does so well, is why we see this dichotomy of living, thinking and structuring which is causing our meaning crisis, as John Vervaeke calls it on his podcast series, Awakening from the Meaning Crisis.

Bob de Wit likes to think we can go glocal, meaning global and local, decentralising power back to invested people in their own communities. Thereby not only taking back our power but just as importantly our sense of belonging, responsibilty, ability and sense of social purpose, which we are lacking greatly currently.

Yuval Harari paints a very vivid, bleak future, as well as options that could put to use tech and science to communal benefit. Kathryn’s work points out how science can help activate more inherent equality through nurturing the right aspects of ourselves.

All point to our common responsibility. Each and everyone of us.

HONEST HUMOUR

So, there’s not a lot to be done. I mean we only need to find more creative, caring and connected (truly connected) ways of growing, working, paying, living and playing. Co-create economies that uphold balance for healthy societies, environment and power dynamics.

No big deal.

Maybe no deals.

Or maybe, many honest deals, everyday, with ourselves and each other. Again and again and again.

All COVID points to is our inherent power and responsibility to co-create and no longer wait!

We’re being asked to see the roses as well as the thorns, the soil, the consequences of planting too early, too much, not enough, or manipulating because we desire control.

Life is chaos. Beauty lies in the uniqueness of mistakes, which is also the birth of creation and the breath of inspiration.

Life and the new is birthed, ushered in with love and dedicated attention, not made by science or tech.

As a mother, seeker, entrepreneur and honest human being, with fears and hopes, I invite you to reach out, so that we can together create a world of caring connections, creative ways to support and uplift each other with ideas and insights to how we can move forward in harmony and common-unity.

Much Love,
Shira

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8461290/ https://pubmed.ncbi.nlm.nih.gov/34551070/

2 https://www.cdc.gov/pcd/issues/2021/pdf/21_0123.pdf

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7375314/

6. YOGA THERAPY FOR MENTAL CLARITY

6. YOGA THERAPY FOR MENTAL CLARITY

The minds original state is called Buddhi in Sanskrit. Its inherent quality is clear, deep, reflective and still like a mountain lake. Each impression can be seen as a causing ripples, distorting the image of what is actually infront of us. Learning the tools and steps involved in using those tools adjusted to the individuals’ needs is the science of yoga therapy.

Yoga therapy is based on scientific and medical evidence integrating the lastest western findings with ancient eastern practices. It combines the best of both worlds and is specific in it’s aims of health development. Whether physical, physiological, neural, or psychological, when east meets west, we can move mountains and return to the pure lake of Buddhi.

That said, for many of us who’ve tried everything in the books, on the net and from specialists and well meaning individuals, we can still feel like we’re going round in circles.

WHY MENTAL CALM CAN SEEM IMPOSSIBLE

Mental calm is cultivated through withdrawing the senses from the outer world to the inner experience. Stopping the incoming flow of information is the first step. Allowing us to process, mentally digest, all we’ve already taken in. The input also needs and output. If there’s not enough time for output we end up with mental and psychological constipation.

Mindfulness, breath awareness, concentration and meditation are the most common practices used acting as the conscious output of mental impressions.

But when our nervous system is on high alert and hormones with messages of threat or excitement course between systems, these tools can fail us. Sitting with our feelings of wired restlessness and nervous states can make us feel even more out of control. That’s why specific trainings or a therapist guiding the process are so essential in healing from complex conditions such as burnout, anxiety, addiction and obsession, which involve many different systems as well as different bodies, koshas.

GETTING SPECIFIC HELP PREVENTS FURTHER LACK OF CONFIDENCE

Therapists specializing in, or trainings specifically aimed at, calming the nervous system through evidence based research, enables us to more effectively access a state of mental tranquility. Having a spillover effect on hormones, which in turn affect every other system within the body, from digestion to sleep to immunity and brain health.

The quicker we get out of the exhaustion and disconnection cycle, the less it eats away at our self confidence and esteem. Preventing the associated wiring and mindset of inability to cope, confusion and lack of energy. Knowing why and how we are to move out, and feeling not alone in our situation, removes the shame, guilt and stigma. Again, essential to reclaiming our mental health.

MENTAL HEALTH IS THE BASIS OF MOVING THROUGH & FORWARD

One reason mental calm and clarity evade us might be the unconscious habit of not expressing clearly what we perceive, feel and see as the right approach, steps or actions to take. Swallowing our knowledge and views, we people please, holding back for fear of… fill the blank, and therefore unintentionally, and mostly well-intentionally, create distortion overwhelm. Muddying the lake.

Mental health equals mental digestion. Mental health is the state where what comes in also has enough mental space to be digested, assimilated, integrated and eliminated. Creating projects, trainings, communication or other action based steps that express our minds’ perception and recreation from those experiences, is how we eliminate mental build up.

The extreme mental overwhelm during burnout is alleviated by mental distancing and disconnection. Re-creating the mental space to digest. Moving through the mire in our minds’ contents allows it to rise to the surface of consciousness. And overtime slowly sink to clarity.

Mental clarity leads to calm and self-agency. Good planning and clear overview of issues helps us rise above the challenges and remember what life is really about- relating and living well.

BASIC TOOLS TO ENHANCE MENTAL DIGESTION

A busy mind is either in the past or the future. Being embodied brings us back to the present moment and relieves mental wandering. To be embodied we can use yogic tools to enhance vagal tone. To set the stage for a smoother path to moving out of burnout we can again rely on western science and eastern tools. We work in these three steps;

  • Vagal activation to move us into rest and digest, yogic breath and body practices create present embodied awareness, a prerequisite for mental digestion and clarity
  • Once we create a habit of vagal activation of PNS, we calm and clarify the mind and feel more capable and confident to deal with change
  • Mental wellbeing is further improved by mental output; journaling, meditation and planning how to deal with set backs, which will happen

Impressions are food for thoughts. Media, films, marketing, books, conversations, ads, ad infinitum. Information and education are forms of mental input. Eat all day and what’s the outcome? Exactly!! Setting ourselves up for mental health success is just as important, if not more so, as work and relationship success. You can only work and relate well when your mental being is well.

RETRUNING TO THE MOUNTAIN LAKE

Mental clarity is reachable with daily moments of mental rest from information and impressions. We have self-agency when we choose our life habits, not when our habits guide our choices and influence our lives. Journaling, breath awareness, conscious movement, sensual experiences, meditation and mindfulness bring us back in our own bodies, minds and values. It’s the exercise and output of our conscious mind and thoughts.

Just 5 mins of PNS activation plus 5-10 mins a day of meditation, creates the mental calm to choose habits wisely. This will give back hours of your day to feel clear and connected to self. And it can be as easy as going for a walk, run or swim in nature, WITHOUT ANY INPUT.

Much Love,

Shira

5. EMOTIONAL EXPRESSION FOR HORMONAL BALANCE

5. EMOTIONAL EXPRESSION FOR HORMONAL BALANCE

In this article we look at why emotional expression is vital to reclaiming wellbeing. The first step, self-knowledge, is the foundation of all the other steps. So, knowing more about our emotions and how they affect our hormones and nervous system; physiology, is key to undoing a vicious burnout cycle.

The next three steps;

  • self-care
  • strength
  • adaptibility, all work on physical and vagal nerve health, indirectly affecting physiology and hormonal balance. This short article looks at our how we can affect our hormonal and physiological health. And why they’re influenced by breath, energy and emotions.

HORMONES THE CHEMICAL EXPRESSION OF EMOTIONS

Hormones are complex. And for women even more1 so because not only do we cycle each month between fertile, full, falling and fallow, we also cycle through a lifetime of complex and wonderful changes that enable us to create an INCREDIBLE NEW LIFE. Fully intelligent, able to grow and evolve on it’s own. Something no science or tech will ever be able to achieve no matter how wealthy and powerful a man becomes. Sorry guys. It’s the one power women will always have till the end of time ;).

It’s also the reason women suffer more often from burnout2; 60%3. because this complexity makes balance a much more precise art of scienctific and chemical self-regulation. Medicine either gives you the chemicals your body isn’t creating, or represses the production of certain chemicals, both due to an underlying imbalance.

These chemicals, Candace Pert PhD., a phenomenally passionate neuroscientist and pharmacologist called the molecules of emotions. These molecules of information are our neurotransmitters and hormones. There’s no difference between them, only that their effect happens in a different part of the body; brain or organs and tissues, and therefore their effects either rapid, seconds, or long lasting, hours.

Hormone means setting in motion. Emotional expression ensures hormonal balance. Emotions are energy in motion and need to move through and out of the bodymind by expression, to avoid build up.

EMOTIONAL EXPRESSION PREVENTS CHEMICAL BUILDUP

They trigger a cascade of chemicals to connect different systems within the entire organism; endocrine, nervous, muscular, organs, respiratory, cardiovascular, lymph and immune, to name a few. Enabling communication of what is going on and which joint effort the organism is to orchestrate; jump up, dance, dive and hold the breath.

When we think, say or do something, we create a feeling within ourselves, which our vagus translates to the brain; visceral/afferent information. The brain responds/emotes to this stimulus with emotions, causing us to act, feel, think and interact in return. It’s the input and output of the chemical charge within our body.

This is healthy.

Anyone who disagrees still believes that we need to supress or manage emotions. Yet it’s not by supressing or managing that we co-create a better world. It’s through emotional awareness and literacy. Being able to discern our emotions and know what prompted them and what steps they want us to take.

Emotions also hold a great deal of energy and charge behind them once they’re released. We need to understand they’re innate message and move with them, rather than repress our body’s inherent wisdom, which leads to hormonal and chemical buildup in the tissues.

HOW EMOTIONS AFFECT HORMONES, MOOD & ENERGY

These curious chemicals are received by the receptors of a cell. The cell starts vibrating with and from this information4, opening up to the orchestrated joint effort, like bees dancing to pass on information of a new nectar source.

Every cell in your body has receptors for every hormone and chemical cocktail our body can make when it has the right building blocks. And we can naturally make all these hormones ourselves. The fact that our endocrine system is both responsive and receptive, to our external as well as internal environment, it needs sufficient rest, intense exercise, healthy whole foods and according to the cycles of the day and year; biorhythms. Affecting our bio-energy, inturn affecting our biochemicals.

Our bio-energy and biochemicals is the basis of our ability to build the blocks of our cells, tissues and more complex systems such as organs and nerves. All chronic disease is due to a chronic chemical imbalance5, which over decades goes on to create dis-organised tissues and organs, unable to communicate, receive or respond well.

We can can reverse this cycle by increasing our ability to absorb, integrate and use these building blocks through improving diet, exercise6 and activities7, both the doing ones, active and productive, and the being ones, reflective; yoga, meditation, mindfullness, gratitude and prayer.

Part of reversing the cycle is listening to what we feel and want to emote and do so in a beneficial way for all involved, we turn the current of energy and hormones from detrimental to beneficial.

Clear, healthy emoting leads to long-term physiological and psychological wellbeing, and inadvertently affects our vagus, brain and nervous health too.

EMOTIONAL CONNECTION IMPROVES RELATIONSHIPS

All this to say, by honouring our own emotional need for expression we allow ourselves and others to truly connect, feel good and therefore allow our receptors to open up to the chemical information our body is communicating. Opening up is a huge part of our bodymind being able to heal.

Relating and relationships, personal and professional, are built on emotions. Living well depends on our emotional literacy and awareness. Helping us distinguish who is sending which energies in any given space, and deciding which steps are set in motion for a healthy outcome, is possible with the first four steps of safety, calm, resilience and adaptibility.

Clearly communicating our feelings and emotions sets healthy boundaries, clears misunderstandings before they mount and prevents psychological overwhelm.

  • Self-expression of emotions leads to physiological homeostasis within mins-hours
  • Emotions are the expression of our subjective feelings. They are not right nor wrong, but personal and meaningful to us. 
  • Emotional literacy enables voicing our feelings beneficially

Life is relating. Emoting is output, feeling is input.

PRACTICE

Because breath affects our physiology and vagus nerve, it influences our hormones too. We can use breath and gestures, which also affect how we feel through neural wiring and the spillover effect to our hormones,

Feel any emotion that’s present right now in your body. Feel its temperature, quality, movement direction and maybe any associated colour. Then strength on a scale from 1-10 of this current. 

  • What event or circumstance is this emotion related to?
  • What is it trying to set in motion?

Now imagine befriending it. Breathe into it and out of it until it starts to open up and move through you. See if you can follow its movement, what is it saying? Can you guide the energy into a direction that benefits you? A poem, a song, dance or bodily movement? Maybe a constructive conversation, change of plan, new project or relationship that honours what you feel about any given situation.

Know it’s ok to feel what you feel, even if it’s not the same as others. It’s subjective and relevant to you. Relating them as a personal is asserting emotional experience without fear of rejection or shame. Enabling you relate issues with confidence as they arise. Changing how you feel, wake up and live each moment is reclaiming wellbeing.

Lack of communication an emoting creates a build-up of electric charge and eventually bogs us down. A healthy sense of self is found when the energetic charge behind the emotion needs is released and directed in an assertive and clear channel; creativity, self-expressive communication, dance, sing and other inventive channels of output.

And we can be creative, benefit ourselves and others while enjoy doing it! Eventually.

Much Love,

Shira


1 https://pubmed.ncbi.nlm.nih.gov/25273522/

2 https://www.bbc.com/worklife/article/20210928-why-women-are-more-burned-out-than-men?at_medium=custom7&at_custom4=3992428A-389B-11EC-BB6D-CD200EDC252D&at_custom2=facebook_page&at_custom1=%5Bpost+type%5D&at_campaign=64

3 https://barendspsychology.com/burnout-facts/

4 Candace Pert, Molecules of Emotion, Scribner, 1997.

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/

6 https://pubmed.ncbi.nlm.nih.gov/16380698/

7 https://pubmed.ncbi.nlm.nih.gov/22773769/

4. OPENNESS AND ADAPTABILTY IN RELATING

4. OPENNESS AND ADAPTABILTY IN RELATING

Imagine that no matter how challenging a situation, or how someone presses your buttons, you meet it with grace and clear equanimity. Imagine how great you’d feel. You radiate confidence and self-love, and therefore easily accept and accomodate others.

Rigidity and the habitual are the opposite of adaptibility and acceptance.

Over the last three weeks we’ve looked at how we can reclaim self-knowledge, self-esteem and self-confidence before, during or after, burnout. Once these three steps are integrated in body, mind and psyche, the next step is flexibility and adaptibility, leading to self-acceptance. Because mindful yoga practice is reflective; connects the dots between body, mind and psyche, through physical flexibility we discover mental and emotional adaptability.

How?

PHYSICAL FLEXIBILITY EQUALS PSYCHOLOGICAL ADAPTABILITY

Our physical body is like a map, a template, for our mental and emotional bodies. When it’s flexible and able to move into different spaces and places without too much resistance and friction, it relates this to our mental body through how we feel as we accomodate new dynamics and forms. Take for example nimbly running with your child in the forest, dodging branches and jumping over fallen trees. Your ability to quickly change speed and shape enables you to move with grace, possible when your joints have mobility and muscles flexibility.

Flexibility gives flow to the many physical movements, changes and taking up space in new places. Because Yoga reflects different facets of self, flexibility in body equals adaptibilty of mind. Adaptability gives flow to your relationships and vitality to our sense of self in social interactions. Your body reflects your mind and energetic stance in life. Flexibility equals dynamism to lifes’ challenges and changes.

3 KEYS TO ENHANCE ADAPTIBILTY

  • Self-acceptance and adaptability go hand in hand
  • Grief, sadness and an unwillingness to let go and accept changes; external or internal, withhold your natural ability and receptivity to give and take; stopping flow and flexibility
  • Accepting the changes; personal, professional, relational, creates space for growth and finding peace with our new self

Accepting our self means accepting all of it; the great, bad and utterly ugly. It’s holding space for whatever comes up within ourselves, but also outside of ourselves, and remaining emotionally present, or connected to self and other. And learning to let go of ingrained habits and beliefs is key to mental and emotional self-acceptance and adaptibility. What helped us in the past, but may not serve us any longer, is outgrown; what got you here, won’t get you there.

LETTING GO TO GROW

Sadness and grief are emotions that ask us to let go. To release, the familiar, the unseen, the unaccepted, unappreciated, unforgotten and unnecessary.

If we fear letting go, maybe because subconsciously we believe we can’t deal with the consequneces of releasing a habit, no matter how detrimental it is, can result in depression. A coping mechanism to prevent change; supression of other emotions such as anxiety, shame, guilt and denial, which are associated with the sadness or grief, are held at bay in this way. This holding on is strength, but it also prevents growth.

TO GROW WE NEED TO LET GO!

Adapting is stretching into the new of self and life. Reaching into the unknown with light-heartedness, a willingness to open up and see. Closing off is a great way to avoid possible pain, but it also stops newness coming in. New experiences stretch our awareness, open up new ideas and inspire us. Revitalising our mind, opening our emotional self to possibility and promise.

And sure there’ll be more bumps in the road- such is life- but we’ll be carrying less baggage.

PRACTICE

Now feel your heart and distinguish how open you are to new experiences, is there a flow of incoming and outgoing? How does it feel if you were to see it as a stream? Now using safety, rest and strength feel that you are resilient enough to open up a little. See how that feels, breath in and out from your heart. Can you hold whatever arises with lightness, strength and trust? What happens to your mind, energy and body?

Strength, rest and safety enable us to soften and open up, allowing a sense of flow back into our lives. Knowing we can connect as participants of life again gives hope and revitalises us.

The body becomes an entry point, or map, to create flexibility in mind and psyche so we open up to new capabilities.

Holding back, resisting change and not letting go because we fear the unknown, is keeping life from flowing through us and us from flowing through life. Accepting our self and the changes we return with dynamism more quickly.

Much Love,

Shira

“Working with Shira has taught me I have the capacity to uplift myself and there’s a sense of coming home”. – Nelleke Scharroo

Want to know more about the Yoga Wellness & Resilience Course? Click here.

3. YOGA, PHYSICAL STRENGTH & MENTAL RESILIENCE

3. YOGA, PHYSICAL STRENGTH & MENTAL RESILIENCE

Whether we’re slipping into a burn out, are on the edge of one or are in the midst trying to scramble out, often we’re faced with overwhelming fatigue and muscle weakness. Yet letting go of physical strength adversely affects our physiology. This changes our hormonal balance, impacting energy, mood, emotions and mental health. Self-esteem, confidence and acceptance can be affected by this complex circuitry.

So we often feel like we’re stuck in a vicious cycle. And no one seems to have all the answers; something works for a while but then a few weeks later it’s no longer effective. For two years I was in this situation.

That’s why I’ve created these six steps to ensure we include all the aspects of self and each pillars to support healing and growth.

PHYSICAL STRENGTH & MENTAL RESILIENCE

It’s a fine line between growth and regression. So it’s vital to increase physical strength incrementally and improve physiology and bounce back without wearing ourselves out more. Nor allowing our physicality to whither away. We want to create a point of resistance in our physical body, a strong charge. This physical body map translates to mental and emotional bodies.

Physical strength makes us feel capable of meeting the demands of our physical interactions. Leading to self-confidence and lending itself to mental resilience. Knowing our needs, desires and abilities, discussed in step 1 on burnout, and how to relax deeply shared in step 2, creates a reservoir enabling us to build strength; step 3. One that resists external pressures, so we set up healthy boundaries, physical, psychological and professional, to further ensure wellbeing.

3 THINGS THAT AFFECT OUR RESILIENCE

  • Resilience depends on our autonomy; whether physical, emotional or mental, affecting our sense of self. Building any of these up affects our other layers. Leading to willpower, ability and confidence both mentally and emotionally.
  • People pleasing, perfectionism, overachieving, overdoing and burnout go hand in hand. These defence mechanisms to avoid facing our unconscious lack of confidence or self-worth, or maybe unacknowledged shame and low self-image, drain mental, emotional and physiological energy, making us reactive, irritated and exhausted instead of receptive.
  • Core strength rebuilds a strong centre from which we can see if we’re honouring our own worth or that of others. When we work with our physical body, the one we can easily study, see and experience with our five senses, it become a template to better understanding our subtler bodies of energy, mind and psyche. Which also have ‘limbs and organs’; diverse functions and abilities, as well as needs and desires; SWOTs.

RESILIENCE AS SELF-CONFIDENCE

Physical strength and physiological resistance are the solid container upholding our boundaries. The psychological bounce back to life’s challenges affect mood, energy and emotions. It’s our autonomous juice. This resilience gives us a physical and psychological sense of response-ability and with it returns our self-confidence.

EXERCISE: Now without changing your present posture in the slightest –

Feel your posture; become aware of your core strength, feel your energetic stance. Notice your emotional charge and perceive your mental space. Now become aware of your heart and deeper consciousness. Notice the qualities of each layer. Ask yourself, “What are the dynamics, movement and textures I find in each layer? Is it solid, fluid, full, spacious, heavy, light, vague, open, flowing, stagnant, numb, scattered?” Use descriptive words to name what you feel and experience.

Now for a few moments sit with energy, certainty and embody strength and concentrated emotional charge. Imagine being a solid mountain or very magnetic person. Now feel and note any difference in your centre. What kind of qualities do you experience different from before? Is there some form of resistance and containment? Where is it coming from and how did you create that? Allow that charge to sink in, absorb and embody it.

Now, imagine someone asks, or pressures, you to do something you really don’t want to do, how would you respond when feeling strong from within and embodying that posture?

STRENGTH IS THE GATEWAY TO SELF-CONFIDENCE

Building strength is the gateway to resilience. And strength requires us to resist. To push back and create a core centre of self.

You build strength and resilience incrementally with body-awareness, honesty and by adapt practices to present needs and abilities. The first two steps of trust in self and enjoyment in life are the building blocks to reclaim self-worth. They give us the juice and safety to dare and take up space, to walk out when someone steps over our boundaries. 

Shame and boundary invasion, the opposite of confidence, are patterns we perpetuate when we have self-worth issues. Making us do things we probably don’t actually want to do, if we’d listen to our inner wisdom; visceral cues.

Resisting what feels wrong is a sign of inner strength. Honouring that inner wisdom is a sign of psychological integrity and autonomy. Cultivating your sensitivity to what is healthy for you will rebuild a strong self-worth and mental and emotional resilience.

Dare to speak up, to feel bold and brave. People will respect you for it and you’ll feel alive and embody well-being. Being from our inner resource, not from outer approval and acknowledgement, we reclaim wellbeing.

Join the YOGA WELLNESS & RESILIENCE COURSE here.

Much Love,

Shira

Please leave your insights below and add to the conversation.

2. SELF-ESTEEM & EMOTIONAL WELLBEING

2. SELF-ESTEEM & EMOTIONAL WELLBEING

Energy is the juice of life, Rasa in Sanskrit. When our energy current is unreliable it can make us feel as if we have no control over our lives. That’s just not true.

WE ACTUALLY HAVE A VERY BIG SAY OVER OUR LIVES, ONCE WE UNDERSTAND OUR HORMONES, EMOTIONS AND ASSOCIATED ENERGY DIRECTIONS AS A CURRENCY WE CAN INFLUENCE.

Seeing relationships are built on emotions, and our energy levels influence how we feel and therefore emote, working with our energy states according to our needs, abilities and the time of day, and changing its direction when necessary, will change how we feel and relate.

Health is returning to wholeness. Burnout recovery and prevention is small steps to wholeness, starting with last weeks blog on self-knowledge. Knowing our Ayurvedic type and personality type, as well as our fears, needs, and emotional repetoire, begin the journey back to wholeness..

ENKINDLE SELF-ESTEEM THROUGH NURTURING DEEP RELAXATION

Knowing our self better, we also know what help us feel safe and nourished enabling deep relaxation. That’s when we start enjoying life again. Enjoyment and nourishment are the basis of self-esteem and leads to self-confidence. Just as it’s vital for a business to know their clients wants and needs to thrive, we need to know what we want and need to flourish ourselves.

Relaxation occurs when our vagus nerve moves into Prarsympathetic Nervous System activity, PNS. PNS activity positively affects our hormones, mood, energy, immunity and all the rest that we associate with health and wellbeing. Because it moves the blood from the muscles and brain back to digestion and restoration of tissues, organs and our entire system, it rebalances the chemistry caused by changes.

So vagal tone and the ability to switch well between PNS and sympathetic SNS, is key. Yoga therapy being especially very effective.

Three things are essential for deep relaxation to occur;

  • Switching from fight/flight sympathetic vagal activation to parasympathetic activity, rest and digest/tend and befriend  
  • Social interaction, connection and activity
  • Rebuilding our wiring for pleasure and enjoyment through self-care

3 WAYS TO ENGAGE REST AND DIGEST VAGAL ACTIVITY

Rest and digest activation of our vagus nerve enables digestion, restoration and socialisation. Chronic stress creates breakdown of cell juncture cohesion leading to digestive, immune and blood-brain barrier issues, further resulting in brain fog and hormonal imbalance

SENSES Seeing facial muscles, hearing a familiar or gentle voice, and sweet smells and tastes all promote vagal tone and PNS activation.The speed of neural connectivity of physical contact and emotional connection is the same, 60-70m per second. So we also allow the emotions of contentment, pleasure and joy to arise.

PHSYICAL Physical contact, touch, massage and hugs or hand holding is another very effective and sure way to increase the hormones of oxytocin, vasopressin and relaxin in small amounts. Which naturally reduces the effects of adrenalin and cortisol.[i]

SOCIAL When we interact socially, we activate the vagus nerv, sending messages of safety to the brain. Connecting with others, seeing another persons facial expressions as we interact, mirroring ours send visceral cues of safety and allows our nervous system to relax.

Supportive social engagement, being present in the moment by being embodied, sensing and feeling bodily sensations as we move, breathe and intergarte our body with mind and emotions. And our spine, that magnificent house of our nerves, also thrives when we move it in its full capacity, translated into our full capacity of being and therefore living well. Setting off a cascade of pleasant hormones.

EMOTIONS & HORMONES

As the quality of your rest is key to you reclaiming wellbeing, doing less and enjoying being more is the essence of restoration and enjoyment. Enjoyment is essential because it allows us to rest deeply and therefore truly relax. Which is when the body and mind can and will restore and heal.

Rest is not buildt in or considered worthy in our culture. Either we are go getters or people pleasers. On the treadmill long enough makes relaxation a hard art to come by because we’re wired, neurologically and hormonally to do, act and do some more.

Why? Guilt makes others comply and an excellent motivator for doing more.

Guilt and enjoyment are opposites of the emotional and chemical spectrum. Chronic guilt makes us rigid, emotionally, mentally and socially. Less adaptable to stressors prevents relaxation and our ability to restore so we keep doing, going and hoping to find what we seek through external approval.

Restoration happens when our vagal activation moves from fight/flight to rest/diges, and the hormones of adrenalin and cortisol are reduced by serotonin, GABA, DHEA, oxytocin and dopamine flowing through our system, enabled by mindful, breath centred, yoga practice to the sound of a gentle voice.

SHIFTING FROM FIGHT/FLIGHT TO REST/DIGEST

Stress moves blood and nutrients to the muscles and brain for quick action, away from mouth, digestion and metabolism; healing. A good way to know if you’re in SNS or PNS is to notice if you have a dry mouth. If so it signifies SNS activation; fight/flight.

What you can do right now is breathe in for the count of 4, exhaling for the count of 8 while humming. Do that up to 5 rounds or more until you notice more saliva in your mouth. Now you have switched to rest and digest. Now choose another activity – bath, foot massage, walk in nature, yoga, yoga nidra or meditation to take that relaxation a little deeper and make it last longer.

Yoga therapy works directly with vagal activation of PNS. Gentle touch, speech, extended exhale, spinal movement, all activate the vagus nerve toning it, leading to improved stress resiliency, emotional and relational adaptability

So we can self-regulate your nervous system! Feeling safe; week 1, is the first step to encouraging vagal PNS activation. Rest and relaxation are the second steps. Benefitting digestion, restoration, healing and growth, relaxation can half recovery time, improving psychological wellbeing through self-agency.

Reclaiming ourwellbeing and self-esteem as we start to enjoy the smaller things in life for a while.

Much Love,

Shira.


[i] https://pubmed.ncbi.nlm.nih.gov/15834840/