OK, so maybe you have decided it's time to try meditation. Multiple health benefits come from meditation. Cognitive benefits are plentiful. And, the joy that becomes possible is hard to resist.
Now that you've decided, what exactly do you do? Good question. There are hundreds of ways to meditate and no right or wrong method. Although, some methods will say there is a right way -their way and always do the same each and every day forever. I don't follow this way of thinking, perhaps because I am so very aware of how different people can be and in order to get these folks to commit, I want to find a good fit. Also, different types of meditation can have differing benefits. We can pick and choose to fit what is needed. However, there is something to be said of sticking with one type of meditation through thick and thin. There is a depth of practice, understanding that can be achieved just by suffering through difficult days or days when you are tired of the same practice. There's the joy of a ritual and knowing what to expect. So, you decide. You try. You experiment. Maybe, like me, you will practice various types of meditation through your lifetime (my practice can vary day to day or week to week). Or, you will find the practice that best suits you and stick with it.
Here are a few to get you started:
The most basic form of meditation is mindfulness. This simply means to focus on whatever is in the present. Mindful breathing is sitting and focusing on the breath. Mindful eating is focusing on the sights, sounds, smells, and textures involved in eating. Mindful walking is a slow deliberate pace, focusing the mind on each and every step. Mindful meditation practices are well studied and researched. The benefits are many - physical and mental.
My favorite form of meditation is loving-kindness or meta meditation. There are 4-5 specific phrases involved with meta meditation meant to create a sense of compassion for self and others. It can be a challenge, because it does involve someone who is difficult for you and it does involve self (sometimes the most challenging person to love!). However, the benefits are a deep sense of trust, understanding and yes, love for self and for everyone else. Minor differences and irritations with other people fall away and it gradually helps us to work through major difficulties that we have with others as well.
Mantra meditation involves a specific word, phrase or even a prayer that is repeated either out loud or silently. It can be chanted as well. Some meditation teachers give a mantra specific to the student who then uses that for meditation. However, you can choose whatever fits best and practice on your own. The mantra does not need to be a Sanskrit word or a Buddhist prayer. It just needs to be something meaningful to you.
Visualization is a form of meditation using the imagination. Oftentimes, it follows a general pattern of walking into a tunnel or an elevator which then can transport you somewhere, a garden, safe space, mountaintop, etc. Once there, the senses take over. Visually see the space, hear the sounds, feel, taste, etc. This gets the part of the brain most often involved with the senses engaged. Then, be purposeful with the rest of the meditation. If you are working through a problem, bring aspects of the problem to the visualization. If you are trying to feel a certain feeling like confidence in preparation for a job interview or other performance, that can be brought in. If you are seeking faith or trust, that can be brought in. Next time you meditate, the process can be exactly the same or there can be some differences or a completely new visual.
I have only touched on a few here and already you have your work cut out for you. Start for just 5 minutes, if that's all you can manage. Set a gentle timer or a piece of quiet flowing music that is about 5 minutes long and sit. Don't worry, you will have thoughts coming in, sounds interfering, worries rearing their ugly heads. And, that is what meditation is! It is the process of learning to focus, of learning to ignore the external and internal disruptions.
Yes, sometimes it is really hard and other times it just flows and seems magical. In the beginning, mostly it will be hard. It's like training a muscle. If I want to bench press 100 lbs., I can't start with the 100, I have to build up to that. On some days the 20 lbs. is easy and other days it is hard. Then, I feel ready to move up to 30 lbs. it just keeps going like this until on most days I try, 100 lbs. feels pretty darn good! All along the way, the benefits start to become more and more obvious, but they are gradual and they are profound. Some you will notice and others you won't until the day or 2 when you don't meditate and you know it's serving you really, really well!
Friday, May 31, 2013
Friday, May 17, 2013
Meditation for Your Health
I recently saw the Dalai Lama which, for me, was an inspiring experience on many levels. However, what strikes me about this visit (the Dalai Lama has been here 9 times) is what I am reading and hearing about the visit. Yes, this is about Buddhism - he is the spiritual leader of his people after all. But, it is a lot about science.
I read in Dr. Richard Davidson's book, The Emotional Life of Your Brain, that the Dalai Lama once asked Dr. Davidson why there are so few scientists studying the positives of how the brain works. In an article in Madison Magazine, Dr. Davidson says that the Dalai Lama has made it his mission to get involved with scientists. He knows first hand that his meditation practices and his regular spiritual studies make him a happier, more compassionate man. He knows from seeing his peers in the practice as well. He wants science to show the rest of us, so we will join in on this healthy habit.
I have covered much of the benefits to meditation in previous blogs and yet, it seems people aren't really seeing it, believing it, or finding it accessible to them. Is it some foreign practice that only monks or spiritual types get into? There are literally hundreds of meditation practices and they can follow any or no religious teaching you prefer. All it takes is sitting and learning to focus, then quiet the mind for a period of time. You choose your focus.
One purpose of Dr. Davidson's work is to show that it is not the case that only dedicated hour long practitioners benefit from meditation. A recent study he did involved folks that have never before meditated. He looked at their brains before the study practice and after 2 weeks began to see changes. This is after just 2 weeks of daily 30 minute meditation! We now KNOW without a doubt that meditation changes your brain.
What else? A not yet published study will show that meditation changes the expression of your genes! This is going to revolutionize our medical futures. The days of Angelina Jolie's double mastectomy might be over. If we can find out how exactly to change gene expression through meditation in those whose genes show a proclivity toward breast cancer or colon cancer or others....., then the need for such painful, invasive preventative measures becomes completely unnecessary.
If the effects of meditation range from changing the brain to the depths of changing our genes, why not start now? In June, start my meditation challenge and get in your daily dose of good mental, physical, and spiritual health!
I read in Dr. Richard Davidson's book, The Emotional Life of Your Brain, that the Dalai Lama once asked Dr. Davidson why there are so few scientists studying the positives of how the brain works. In an article in Madison Magazine, Dr. Davidson says that the Dalai Lama has made it his mission to get involved with scientists. He knows first hand that his meditation practices and his regular spiritual studies make him a happier, more compassionate man. He knows from seeing his peers in the practice as well. He wants science to show the rest of us, so we will join in on this healthy habit.
I have covered much of the benefits to meditation in previous blogs and yet, it seems people aren't really seeing it, believing it, or finding it accessible to them. Is it some foreign practice that only monks or spiritual types get into? There are literally hundreds of meditation practices and they can follow any or no religious teaching you prefer. All it takes is sitting and learning to focus, then quiet the mind for a period of time. You choose your focus.
One purpose of Dr. Davidson's work is to show that it is not the case that only dedicated hour long practitioners benefit from meditation. A recent study he did involved folks that have never before meditated. He looked at their brains before the study practice and after 2 weeks began to see changes. This is after just 2 weeks of daily 30 minute meditation! We now KNOW without a doubt that meditation changes your brain.
What else? A not yet published study will show that meditation changes the expression of your genes! This is going to revolutionize our medical futures. The days of Angelina Jolie's double mastectomy might be over. If we can find out how exactly to change gene expression through meditation in those whose genes show a proclivity toward breast cancer or colon cancer or others....., then the need for such painful, invasive preventative measures becomes completely unnecessary.
If the effects of meditation range from changing the brain to the depths of changing our genes, why not start now? In June, start my meditation challenge and get in your daily dose of good mental, physical, and spiritual health!
Friday, May 10, 2013
What to Plant?
With limited space and resources we all go through the process of trying to decide what to plant now that the gardening season is upon us. Inevitably, most novice up to expert gardeners put in tomatoes, whether in pots or gardens. After that, it seems there are many choices being made. How do we decide what to plant or what not to plant?
Here's the process I follow: The number one deciding factor is what I like to eat. Pretty obvious, of course. But, it may be more complicated than simply I like it, therefore I shall plant it. For example, tomatoes freshly grown, picked right off the plant in your own back yard are so much more tasty than anything you will ever buy. Same with herbs of any kind. The flavors are unsullied by transportation, washing, or early harvesting. The freshest of flavors possible!
The second deciding factor goes along with the first. I like to eat it, but how much of it can I actually plant? How much room have I got? If you really love the taste of a nice fresh tomato right off the vine, but you only have room for a plant or 2, then a high yield producing tasty cherry tomato is your best bet. But, if you are going to make big batches of salsa, you'll need more plants that yield often and take more space. If you haven't got the space, then it's best to find yourself a good outside source of tasty tomatoes. Or, maybe you have pots and can put in some tomatoes or even peppers? Look into the kinds of plants that like pots and be sure to check soil requirements for each.
Next, I go with nutritional value. I can plant a row of kale and get more nutrients from that row than most others. Peppers are another super food that is worth the effort. Consider taste and your nutritional bang for the buck!
The next factor is ease in growing and yield. I love edamame or soy beans, but have a terrible time growing them, because someone else (someone short and hairy who steals from gardens at night!) eats my plants before I get a chance to harvest. Tomatoes can be tricky for some of us - blight or fungi take over before we get to enjoy much of our efforts. I say let someone else do it and find something else to plant in that case. Green beans are yummy, plentiful and easy to grow. Same with chard and kale. All three will yield multiple times throughout the season, so once you harvest, the plant produces more - sometimes up to 3 and 4 times!
That then speaks to investment vs. yield cost ratio, another deciding factor. If I can throw in a seed, and harvest multiple times from the plant that comes up, that's a great ratio! If, on the other hand, I am buying a plant, then what will make it worthwhile as far as the harvest to cost of plant ratio? Then, what if the plant dies or doesn't produce much? What are the chances of me getting my money back and then some?
Let's go back to that outside source. It could be a farmers market, CSA, or other resource. I can buy from the local co-op here for less than the same farmer will sell at the farmer's market. So, oftentimes I watch for a sale and get things I don't grow then. a good example is garlic. Now, a lot of people like to plant garlic. To me, it is a waste of space. It is easy to buy year 'round, because it stores well. I can literally buy it for pennies. It requires some knowledge and some investment as far as when and how to plant, the cloves, the straw or mulch, etc. To me, not worth the effort. Potatoes and corn are others. Very tricky to grow and other farmers are really good at it. I let them do the work for me.
My final deciding factor is the curb appeal of the plant itself. I grew Brussels sprouts one year and while those little guys were tasty, the plant was really pretty ugly. Broccoli is kind of the same to me. I don't want to look at it. Herbs and greens and vines are really beautiful and can be part of my landscape with some planning.
I hope this helps you to expand your ideas and your garden planning!
Here's the process I follow: The number one deciding factor is what I like to eat. Pretty obvious, of course. But, it may be more complicated than simply I like it, therefore I shall plant it. For example, tomatoes freshly grown, picked right off the plant in your own back yard are so much more tasty than anything you will ever buy. Same with herbs of any kind. The flavors are unsullied by transportation, washing, or early harvesting. The freshest of flavors possible!
The second deciding factor goes along with the first. I like to eat it, but how much of it can I actually plant? How much room have I got? If you really love the taste of a nice fresh tomato right off the vine, but you only have room for a plant or 2, then a high yield producing tasty cherry tomato is your best bet. But, if you are going to make big batches of salsa, you'll need more plants that yield often and take more space. If you haven't got the space, then it's best to find yourself a good outside source of tasty tomatoes. Or, maybe you have pots and can put in some tomatoes or even peppers? Look into the kinds of plants that like pots and be sure to check soil requirements for each.
Next, I go with nutritional value. I can plant a row of kale and get more nutrients from that row than most others. Peppers are another super food that is worth the effort. Consider taste and your nutritional bang for the buck!
The next factor is ease in growing and yield. I love edamame or soy beans, but have a terrible time growing them, because someone else (someone short and hairy who steals from gardens at night!) eats my plants before I get a chance to harvest. Tomatoes can be tricky for some of us - blight or fungi take over before we get to enjoy much of our efforts. I say let someone else do it and find something else to plant in that case. Green beans are yummy, plentiful and easy to grow. Same with chard and kale. All three will yield multiple times throughout the season, so once you harvest, the plant produces more - sometimes up to 3 and 4 times!
That then speaks to investment vs. yield cost ratio, another deciding factor. If I can throw in a seed, and harvest multiple times from the plant that comes up, that's a great ratio! If, on the other hand, I am buying a plant, then what will make it worthwhile as far as the harvest to cost of plant ratio? Then, what if the plant dies or doesn't produce much? What are the chances of me getting my money back and then some?
Let's go back to that outside source. It could be a farmers market, CSA, or other resource. I can buy from the local co-op here for less than the same farmer will sell at the farmer's market. So, oftentimes I watch for a sale and get things I don't grow then. a good example is garlic. Now, a lot of people like to plant garlic. To me, it is a waste of space. It is easy to buy year 'round, because it stores well. I can literally buy it for pennies. It requires some knowledge and some investment as far as when and how to plant, the cloves, the straw or mulch, etc. To me, not worth the effort. Potatoes and corn are others. Very tricky to grow and other farmers are really good at it. I let them do the work for me.
My final deciding factor is the curb appeal of the plant itself. I grew Brussels sprouts one year and while those little guys were tasty, the plant was really pretty ugly. Broccoli is kind of the same to me. I don't want to look at it. Herbs and greens and vines are really beautiful and can be part of my landscape with some planning.
I hope this helps you to expand your ideas and your garden planning!
Wednesday, April 24, 2013
Good For Me, Good for You, Good for the Bottom Line
There is a lot of good research and new information available to us right now telling the benefits of yoga and meditation. And yes, we often take these kinds of information with a grain of salt, because as it often happens, they change the information. Remember eggs? Good for you, not good for you, now they are good for you again. It gets confusing and irritating to say the least. What are we supposed to believe or follow?!
One way to know what has something solid behind it is to watch what big business is believing. Businesses don't part with their pennies very easily, so when they do, it must be something worthwhile Recently, insurance giant, Aetna made yoga available to all it's employees. Why? Because studies find and in particular a Duke University study found that yoga substantially decreases stress levels which, in turn, decreases health care costs. Aetna wants to avoid the costs of employee absences, so it wants to make sure yoga is easily accessible to its employees.
What exactly is yoga doing to create this increased health? That's complicated and it should be. Human beings are complicated -lots of systems at work. Yoga works with many aspects of being human. It helps us regulate stress and emotions. It helps us become aware of how the body's systems are working together (or not), what reactions emotionally and physically are occurring, it teaches us to breathe, it teaches focus, it creates strength and flexibility, it teaches tension release, and so so so much more! Some of the benefits are obvious, but what growing research is beginning to understand is that the chemicals - hormones and neurotransmitters, of the body are having a huge effect on our health. This is where all of the breathing, the centering, the focusing, the awareness, and the relaxing of yoga practices are creating our health benefits. We are literally able to change the messages the brain sends to the body and the body sends to the brain, in a healthy way.
Sometimes forgotten as a part of the yoga practice is meditation. In the west, we forget that the purpose of yoga was to enhance the meditation process. In order to be able to sit and meditate for long periods, one needed physical yoga. Most often here in the states, yoga classes don't even include a short mindfulness meditation or centering time. However, as the evidence supporting the benefits of meditation pile up, this will change, I hope. Meditation improves mental health and physical health and in many ways. More ways are being discovered on a regular basis now that neuroscience and FMRI machines have gotten into the game. The benefits of meditation are clarity, focus, creativity, and contentment, to name a few. These are not just mental benefits, they equate to huge physical benefits as well.
And, these benefits could change big business. The World Health Organization estimates that stress costs US businesses about 300 billion dollars a year. I don't want big business and the bottom line to be the impetus behind what we do or don't do, but unfortunately, it seems that the almighty dollar factors in powerfully in this culture. I'd like to see that this time, our desire to save money and make money equates to truly more happiness and better health and wellness. If you haven't incorporated a regular yoga and meditation practice yet, you can't afford not to. And, if your employer or insurance company isn't making yoga a part of your health and wellness plan, then tell them they can't afford not to either. The dollar ratio estimated is that for every dollar put in to a program for wellness, the company gets $3 back in productivity, decreased absences, and general employee happiness on the job.
The bottom line here is, why aren't you doing yoga?
One way to know what has something solid behind it is to watch what big business is believing. Businesses don't part with their pennies very easily, so when they do, it must be something worthwhile Recently, insurance giant, Aetna made yoga available to all it's employees. Why? Because studies find and in particular a Duke University study found that yoga substantially decreases stress levels which, in turn, decreases health care costs. Aetna wants to avoid the costs of employee absences, so it wants to make sure yoga is easily accessible to its employees.
What exactly is yoga doing to create this increased health? That's complicated and it should be. Human beings are complicated -lots of systems at work. Yoga works with many aspects of being human. It helps us regulate stress and emotions. It helps us become aware of how the body's systems are working together (or not), what reactions emotionally and physically are occurring, it teaches us to breathe, it teaches focus, it creates strength and flexibility, it teaches tension release, and so so so much more! Some of the benefits are obvious, but what growing research is beginning to understand is that the chemicals - hormones and neurotransmitters, of the body are having a huge effect on our health. This is where all of the breathing, the centering, the focusing, the awareness, and the relaxing of yoga practices are creating our health benefits. We are literally able to change the messages the brain sends to the body and the body sends to the brain, in a healthy way.
Sometimes forgotten as a part of the yoga practice is meditation. In the west, we forget that the purpose of yoga was to enhance the meditation process. In order to be able to sit and meditate for long periods, one needed physical yoga. Most often here in the states, yoga classes don't even include a short mindfulness meditation or centering time. However, as the evidence supporting the benefits of meditation pile up, this will change, I hope. Meditation improves mental health and physical health and in many ways. More ways are being discovered on a regular basis now that neuroscience and FMRI machines have gotten into the game. The benefits of meditation are clarity, focus, creativity, and contentment, to name a few. These are not just mental benefits, they equate to huge physical benefits as well.
And, these benefits could change big business. The World Health Organization estimates that stress costs US businesses about 300 billion dollars a year. I don't want big business and the bottom line to be the impetus behind what we do or don't do, but unfortunately, it seems that the almighty dollar factors in powerfully in this culture. I'd like to see that this time, our desire to save money and make money equates to truly more happiness and better health and wellness. If you haven't incorporated a regular yoga and meditation practice yet, you can't afford not to. And, if your employer or insurance company isn't making yoga a part of your health and wellness plan, then tell them they can't afford not to either. The dollar ratio estimated is that for every dollar put in to a program for wellness, the company gets $3 back in productivity, decreased absences, and general employee happiness on the job.
The bottom line here is, why aren't you doing yoga?
Tuesday, March 19, 2013
Spring Clean Yourself!
The spring equinox is just a day away. No matter what the weather, are you ready for some spring cleaning? Yes, it's good to clean up the house, the garage, and the garden, but what about you?! How about a little self spring clean this year?
There are detoxification plans out there - on the internet, in magazines, at your health club. Some use a bunch of supplements that are filled with who knows what. We've got good, healthy food with all the nutrients we need available to us with no expensive pre-packaged powders or pills. Detoxifying is a method of freeing your body and your mind of the things that no longer serve your health and well-being. The problem is with all of the input our bodies and minds tolerate in a day, it is hard to know which things are no longer serving our health and wellness. This is why we do the spring clean!
Detoxifying is an excellent way to solve the mysteries of all those symptoms you no longer want to tolerate. Some of the mysteries you might need to solve: Why am I so bloated and gassy? Why can't I sleep? Why don't I feel full? Why can't I focus? Why do I feel so much anxiety each day? Why am I so irritable? Why do I always seem to get sick? Why do my skin/hair/fingernails appear so depleted? Why do I have no energy? Why do I have trouble going to the bathroom? Why am I always on a mood swing roller coaster?
When I do a detox my goal is to clear out my system and then notice what changes. If I give up caffeine does my sleep improve? If I eliminate sugar do my cravings and mood swings throughout the day decrease? When I limit my intake of wheat and gluten, do my bloating and digestive issues decrease? If I stop watching the news does my anxiety go down? When I journal before bed, does it help me get to sleep? If I decrease screen time, do I make time for family and feel more connected? This is what we need to know!
So here's what you can do food-wise: eliminate one food group at a time. Suspicious characters are - caffeine, sugar, wheat, dairy, soy, trans-fats, artificial colors and flavors (includes sweeteners), and meat. See what happens when you give up a food group for a week or so. Make sure it is eliminated by reading food labels. Or, do a full detoxification week. With this, you will need a plan. Check out the WholeLiving detoxification plans or contact someone like me who has experience doing detoxifications and guiding others through them. The idea is to spend some time clearing everything out and then bring in one thing at a time afterward to see if that one thing is a culprit. Then, make a plan to decrease or completely eliminate the food that no longer serves your good health - for GOOD!
Do the same with activities and people that are not serving your well-being. Eliminate or decrease and see what the result is. Ways to do this are to stop watching or reading the news for a week. Eliminate or decrease any screen time at all for a week. Reduce the toxic patterns of your thoughts by writing them down and leaving them on the paper. Meditate, relax, visualize....make space for what you really need in life!
It's like a spring clean of the closet. You get rid of those old clothes you never wear, organize and make room for what you want. You don't go hunt down the old stuff and put them back in the closet! Same with the detox. Once you discover a food or activity that really isn't making your mind or body feel its best, don't bring it back in! Or, at least, limit how often you indulge, knowing there will be consequences, but those consequences will be short term.
Try one thing or many things for just a week and see how it goes!
Tuesday, March 5, 2013
Yoga for Women
For most of us the experience has been that when we attend a yoga class, we see mostly women in the room. Yes, men are attending yoga classes, but still, the majority of yoga students are females. So, it seems then, that yoga classes are already for women, right?! Not necessarily.
There are many ways for a teacher to create, sequence, and plan a class. It involves training, philosophy, studio requirements, experience and much more. Many of the great yoga styles that influence the majority of classes in the West were created by males in the East. On the surface and in the actual experience of a class, this might not seem to be a problem. But maybe it is. It is likely that the teachings of men are not the same as the teachings of women in all areas of the practice. It is even more likely that the physical needs of men and women are not the same and so the physical practice alone should be different, at the very least!
Without continuing on in this argument of the big picture, what I'd like to do at this time is discuss some of the practices women can utilize to benefit their own specific needs. Let's start with attention. Women, in general, are less able to focus on one thing, to break problems down and take care of component parts - women tend to see the whole picture and find homing in on one aspect of a problem difficult or impossible. There are positives and negatives to each way and, of course, I am generalizing and sticking folks into stereotyped groups. But, there is research to back up this claim.
Ok, what does this mean for a yoga practice? It means women need to learn to focus their minds, to learn skills for centering, for being mindful of the breath, and for moving back out to see the big picture, as needed. In other words, women need to be able to turn off the big picture thinking when it isn't beneficial. An example, it's good to see the big picture, set a plan for the day of all that needs doing, but then, let go of that big picture and see one thing at a time. The thing I am doing now is all that matters, the stress of all the other things coming up causes problems.
Next, there are hormonal differences between men and women - duh! We know this, but are we addressing it? There are hormonal and bio-chemical processes that we have no control over and yet there are so many that we can influence and can control. It would serve us well to know what we can change, influence and affect with our practice. There are breathing techniques, poses, stretches, and ways to focus the mind to affect the hormones and chemical messengers floating around in our systems. We can't do it 100%, but there are many very effective techniques to change hormonal effects such as mood, energy, metabolism, and again, stress.
There are physical differences between men and women. Women tend to carry stability and strength in the hips and core of the body, men in the shoulders and upper body. I am going to generalize again here, but I have so many men in my classes simply unable to sit in a safe cross-legged position on the floor. The pelvis is tight and unforgiving. There are a few women as well, but, for the most part, female students have no problem with a cross-legged seated position. Athletic women and girls tend to have 5-6 times more knee injuries than boys and men. The differing body mechanics and muscle mass is obviously important to note. We can't just coach, teach, and lead groups of female athletes and students the same way we do male athletes and students. Women and girls need to have a practice focused on the support muscles around the knees. Women who wear impractical shoes, need poses benefiting the feet. Women need to work on connecting the core strength of the pelvis to the leg muscles and the upper back and shoulders. There is much more I can say here, but I think I've made my point.
Yoga classes have to be generalized to fit a good medium-range of students, but is that happening? Are the needs of the majority of students - numbers range from 70-80% female yoga students - being met? Are you attending classes to address the needs I have mentioned above? They should and can be met through a regular practice! Look around. With so many yoga options available, are you in the right class for you?
There are many ways for a teacher to create, sequence, and plan a class. It involves training, philosophy, studio requirements, experience and much more. Many of the great yoga styles that influence the majority of classes in the West were created by males in the East. On the surface and in the actual experience of a class, this might not seem to be a problem. But maybe it is. It is likely that the teachings of men are not the same as the teachings of women in all areas of the practice. It is even more likely that the physical needs of men and women are not the same and so the physical practice alone should be different, at the very least!
Without continuing on in this argument of the big picture, what I'd like to do at this time is discuss some of the practices women can utilize to benefit their own specific needs. Let's start with attention. Women, in general, are less able to focus on one thing, to break problems down and take care of component parts - women tend to see the whole picture and find homing in on one aspect of a problem difficult or impossible. There are positives and negatives to each way and, of course, I am generalizing and sticking folks into stereotyped groups. But, there is research to back up this claim.
Ok, what does this mean for a yoga practice? It means women need to learn to focus their minds, to learn skills for centering, for being mindful of the breath, and for moving back out to see the big picture, as needed. In other words, women need to be able to turn off the big picture thinking when it isn't beneficial. An example, it's good to see the big picture, set a plan for the day of all that needs doing, but then, let go of that big picture and see one thing at a time. The thing I am doing now is all that matters, the stress of all the other things coming up causes problems.
Next, there are hormonal differences between men and women - duh! We know this, but are we addressing it? There are hormonal and bio-chemical processes that we have no control over and yet there are so many that we can influence and can control. It would serve us well to know what we can change, influence and affect with our practice. There are breathing techniques, poses, stretches, and ways to focus the mind to affect the hormones and chemical messengers floating around in our systems. We can't do it 100%, but there are many very effective techniques to change hormonal effects such as mood, energy, metabolism, and again, stress.
There are physical differences between men and women. Women tend to carry stability and strength in the hips and core of the body, men in the shoulders and upper body. I am going to generalize again here, but I have so many men in my classes simply unable to sit in a safe cross-legged position on the floor. The pelvis is tight and unforgiving. There are a few women as well, but, for the most part, female students have no problem with a cross-legged seated position. Athletic women and girls tend to have 5-6 times more knee injuries than boys and men. The differing body mechanics and muscle mass is obviously important to note. We can't just coach, teach, and lead groups of female athletes and students the same way we do male athletes and students. Women and girls need to have a practice focused on the support muscles around the knees. Women who wear impractical shoes, need poses benefiting the feet. Women need to work on connecting the core strength of the pelvis to the leg muscles and the upper back and shoulders. There is much more I can say here, but I think I've made my point.
Yoga classes have to be generalized to fit a good medium-range of students, but is that happening? Are the needs of the majority of students - numbers range from 70-80% female yoga students - being met? Are you attending classes to address the needs I have mentioned above? They should and can be met through a regular practice! Look around. With so many yoga options available, are you in the right class for you?
Thursday, February 7, 2013
Stop Spreading, Keep Washing!
One of the dumbest and funniest comments I recently read on Facebook was a guy who when asked why more of us aren't sneezing into our elbows replied, "Because elbows are harder to wash than hands!" Was he being real? I don't know. He could have been making a silly joke. But, the comment hit me. People are always commenting to me - "Oh, you are one of those!" One of what? "One of those who sneeze into your elbow!" I have also been part of heated discussions about when and how to wash your hands. I am going to share my personal practices here, not because I know I am right, because I have no idea how many germs I am touching, avoiding, washing away, or keeping from spreading, but because I do know that I don't get sick very often anymore when I once was sick multiple times a year. All I know is something works and if my sneezing and hand washing practices are part of that, I am going to spread the word - NOT THE GERMS!
Let's talk sneezes and coughing first. Being a visual person, this is what I imagine. Someone lets out a big sneeze or cough- there's a cloud of gray mist that spews out from his mouth, widening and spreading as it gets further from his face until it is a fog of germ-laden mist slowly dropping and spattering on everyone and everything in its path. Imagination? Exaggeration? A little, but only a little. Studies have found that a sneeze can travel 100 mph. Pretty sure mine are that powerful! For the small, quiet, mumbling voice I have, people are always shocked at the loud force of my sneezes. That's a lot of ground and surface coverage, no matter how big a sneeze or cough it is!
Ok, so we know we should cover that sneeze or cough. But, why the elbow? Well, it turns out germs like to hang around, lingering on surfaces much longer than we thought possible in the past. Depends on the germ/virus, of course, but these little one-celled beings are so darned good at evolving to fit the environmental requirements for survival why be cavalier about how long they will last on that door knob? If we sneeze into our elbows, we won't then touch our money, the door handle, the phone receiver, the desk, etc. with the body part that's full of germs. Just try to answer the phone or turn the door knob with your elbow! It's simple, the elbow spreads fewer germs. I also like how muffled those big giant sneezes of mine sound in the elbow versus my hand! Not sure how to do this? Let Elmo show you. Anytime, I can get The Muppets involved, I'm happy !
Ok, so you only managed to sneeze or cough into your hand. It happens. We can't all be perfect. How to wash so you don't contaminate everything you touch and grab hold of a few extras left there by your co-worker or family member: I grab a clean tissue, if I need to open a door or touch something with my germy hand. Once at the sink, I get my towel first. I use the toweled hand to turn on the faucet. This is the same thing I do after using the restroom. Towel first, turn on the sink. I've seen other people supposedly wash their hands - not much effort and likely not much result. So, if I am making the effort to wash my hands, then I am not going to touch the surfaces these not so conscientious folks have touched. If the sink is automatic, I still grab my towel first. That way once my hands are clean, I am not touching the towel button.
Washing the hands is just 15 seconds of water flowing and rubbing. Warm water is best. Soap is helpful. But, the true benefit comes from the rubbing and the flowing - think of it as clearing away those germs! I then use a towel to open the door or my hip. No need to touch my now pristine hands to a questionable surface. Do this many times throughout the day. Those alcohol-based gel hand cleaners are NOT as effective as a good hand washing. Really! And, the anti-bacterial based gels are actually creating stronger, resistant germs. Please stop using them!
I read through this and start to think I sound a bit like a germophobe. I'm not really. In general, I try to just live through the day with as few worries as possible, taking good care of my body, so it can just fight those things I am exposed to in normal activity. However, there is always someone in our midst with a cold or the beginnings or endings of a flu bout, touching things we touch, sneezing or coughing into our space. With a small amount of time and a little conscientiousness, these are the germs we can avoid spreading. And, these are the germs we can wash away!
Let's talk sneezes and coughing first. Being a visual person, this is what I imagine. Someone lets out a big sneeze or cough- there's a cloud of gray mist that spews out from his mouth, widening and spreading as it gets further from his face until it is a fog of germ-laden mist slowly dropping and spattering on everyone and everything in its path. Imagination? Exaggeration? A little, but only a little. Studies have found that a sneeze can travel 100 mph. Pretty sure mine are that powerful! For the small, quiet, mumbling voice I have, people are always shocked at the loud force of my sneezes. That's a lot of ground and surface coverage, no matter how big a sneeze or cough it is!
Ok, so we know we should cover that sneeze or cough. But, why the elbow? Well, it turns out germs like to hang around, lingering on surfaces much longer than we thought possible in the past. Depends on the germ/virus, of course, but these little one-celled beings are so darned good at evolving to fit the environmental requirements for survival why be cavalier about how long they will last on that door knob? If we sneeze into our elbows, we won't then touch our money, the door handle, the phone receiver, the desk, etc. with the body part that's full of germs. Just try to answer the phone or turn the door knob with your elbow! It's simple, the elbow spreads fewer germs. I also like how muffled those big giant sneezes of mine sound in the elbow versus my hand! Not sure how to do this? Let Elmo show you. Anytime, I can get The Muppets involved, I'm happy !
Ok, so you only managed to sneeze or cough into your hand. It happens. We can't all be perfect. How to wash so you don't contaminate everything you touch and grab hold of a few extras left there by your co-worker or family member: I grab a clean tissue, if I need to open a door or touch something with my germy hand. Once at the sink, I get my towel first. I use the toweled hand to turn on the faucet. This is the same thing I do after using the restroom. Towel first, turn on the sink. I've seen other people supposedly wash their hands - not much effort and likely not much result. So, if I am making the effort to wash my hands, then I am not going to touch the surfaces these not so conscientious folks have touched. If the sink is automatic, I still grab my towel first. That way once my hands are clean, I am not touching the towel button.
Washing the hands is just 15 seconds of water flowing and rubbing. Warm water is best. Soap is helpful. But, the true benefit comes from the rubbing and the flowing - think of it as clearing away those germs! I then use a towel to open the door or my hip. No need to touch my now pristine hands to a questionable surface. Do this many times throughout the day. Those alcohol-based gel hand cleaners are NOT as effective as a good hand washing. Really! And, the anti-bacterial based gels are actually creating stronger, resistant germs. Please stop using them!
I read through this and start to think I sound a bit like a germophobe. I'm not really. In general, I try to just live through the day with as few worries as possible, taking good care of my body, so it can just fight those things I am exposed to in normal activity. However, there is always someone in our midst with a cold or the beginnings or endings of a flu bout, touching things we touch, sneezing or coughing into our space. With a small amount of time and a little conscientiousness, these are the germs we can avoid spreading. And, these are the germs we can wash away!
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