Visualization Exercise: Melt into the Sand

This is a visualization technique that I personally use when I'm having difficulty falling asleep. I find it incredibly relaxing. This is a short version of it, but you can always add more! Some ocean sounds, calming music, or a longer script can all have wonderful stress-relieving effects.

(Image used courtesy of Creative Commons. The original image can be found here.)

Transcript: 

Hello! This is Michelle from DesireHigher.blogspot.com and I am going to guide you through a visualization exercise today. This is a great beginning technique for meditation. Let's begin.

Close your eyes. Breathe in. Picture yourself lying on a beach on the warm, comfortable sand. Hear the seagulls, the waves, the laughing people on the beach. Breathe out and imagine your worries leaving you as you exhale. With each breath inward, feel yourself absorbing the light from the sun. With each exhale, feel every last problem leaving you.

With each exhalation, your body slowly sinks into the sand. Visualize each of your limbs turning into sand, and then your whole body, from your head to your scalp. Inhale as you become one with the beach. Inhale and realize that there are no problems in the now. Exhale and release any tension you may have.

To learn more about meditation, yoga, and mindfulness, please visit DesireHigher.blogspot.com. Thank you!

420 Yoga: Pairing Yoga with Recreational Drug Use

In this New York Times article by Laurie Winer, Liz McDonald speaks about a specific class she teaches called 420 Remedy Yoga. The class encouraged participants to smoke marijuana before class.

Since yoga and meditation have their roots in searching for inner peace, and marijuana can serve as a tool for relaxing and mellowing out, the two have been combined for decades.Some evidence even suggests that mind-altering drugs have been used for centuries in combination with yoga and meditation.

In California, where McDonald teaches, medicinal marijuana has been legal since 2003. With the recent election, which legalized the usage of small amounts of recreational marijuana in Washington and Colorado, Winer writes that more classes like McDonald's 420 Remedy may start appearing. However, possession is still a federal offensive, so students may have to smoke before arriving at class.

McDonald recognizes that most yogis would disagree with her stance on marijuana and yoga practice, but she says that it assists her class. "People don't believe that they can feel their heart beat or that they can send breath into their lower appendages. A little pot relaxes them into comprehending," she says.

Many other yogis say that using marijuana interferes with the principal of self-discipline, and say that altering your reality is equivalent to escapism, not relaxation.

I personally do not partake, but I wonder if grouping these two traditionally "psychadelic" practices actually has any merit. I would love to see some studies that show the difference in yoga practice between someone who has imbibed and someone who is completely sober, or even just getting some insight from surveys or interviews.

I also do not think this is a recent trend, although it will be interesting to see how the new legality of marijuana in some states impacts businesses, including yoga studios.

Inspiration: Arthur's Story

This YouTube video has been floating around lately -- it's been emailed to me, posted on Facebook, and talked about at work. It really is impressive how this man, Arthur, has managed to change around his life simply by changing his mindset and committing to a yoga practice. If you haven't seen the video, take a second to watch it.

Arthur, a disabled veteran, said that he had essentially "given up" since he couldn't walk or run and many other yoga instructors turned him around. As you can see from the video, he worked extremely hard and, most importantly, didn't give up.

Arthur's story is inspiring because it shows that anybody, regardless of fitness level, age, weight, or any factor, can benefit from a consistent yoga practice. He was able to lose the excess weight (over 100 pounds!), begin walking again, and, by the end of the video, even run. More importantly, his mindset completely changed! He went from hopeless to full of hope.

If you are ever feeling discouraged, whether it's with yoga, meditation, or any aspect of your life, remember what Arthur said -- "Just because I can't do it today, doesn't mean I won't be able to do it someday." No matter what you are struggling with, don't give up! With enough hard work, you will absolutely be able to accomplish it one day.

Interview with Jessica Mullen, creator of a Daily Meditation Series

I interviewed Jessica Mullen, who runs a daily meditation series on YouTube, about her thoughts on meditation. She shares some tips on how to get started as well as how meditating regularly has impacted her life. Enjoy!

When did you first start meditating? 

When I was 16. 

How did you get started? 

I wanted to get what I wanted. Grades, boys, health, you name it. So as a rebellious catholic school girl, I looked into the occult and came across guided meditations in a book about Wicca. 

Why do you continue to meditate? 

I stopped meditating in college. When I got a day job and started feeling the life getting sucked out of me, I remembered how much meditation helped me focus on what I wanted. It made me feel powerful. I stopped again for a few more years but came back to it again when I started to wonder what to do with my life after grad school. Basically, I keep meditating because it helps me remember the big picture in life (nothing is serious!) and it helps me focus on what I want. 



Describe your typical mediation session. What type of meditation do you do? 

I sit on a yoga mat and gaze at a candle. I usually do this with my wife Kelly. We set a timer (using the Equanimity app) for 15 minutes. I try to focus on my breathing (7 counts in, 7 counts out) with the goal of slowing my thoughts. If I can focus enough, time goes by in an instant and I feel connected to god. 

You recently started posting meditation videos on YouTube. What was your motivation? Do you find them helpful for you as well as others? 

One time years ago I did a drunken seance in a cellar. It was super fun and it felt natural. Then a few months ago at work, my boss had me record a voice over for a video, saying I sort of had a phone sex voice (that sounds bad taken out of context but it was a compliment!). Ever since recording audio life design lessons with Kelly, I'd been wanting to do a guided meditation, and that compliment from my boss gave me the confidence to try it. It was so scary at first! After doing it for a week and receiving positive feedback, I lost my voice. But I got over my fear and kept going with it. Doing the meditations is SO helpful or me. It forces me to "get it together" emotionally and vibrationally, because I can't really fake it. And when I'm not recording, I hear my voice in my head, doing the meditation all the time. It's really comforting and helpful and it's like a way to stay centered at any time. 

What would you recommend to someone who is new to meditation? 

Start by just sitting quietly for 5 minutes. Light a candle and set a timer if it helps. You don't have to -do- anything or accomplish anything. Sometimes it helps just to be aware of your thoughts. Try sitting 5 minutes every day until you get used to it. And if your thoughts are too distracting, try counting as high as you can, or just follow your breathing. The pranayama breathing app really helped me. Meditation isn't supposed to get you anywhere - it's more like giving your mind a bath. It always calms me down and gives me a new perspective on my day.

Thanks for answering my questions, Jessica! For more from Jessica, check out her post, A beginner's guide to meditation.

Guest Post: Coping with Chronic Disease

 Today we have a guest post from Mary, who blogs about coping with psoriatric arthritis. I asked her to talk a little bit about her experience with yoga, breathing, and her chronic disease.

I have very little experience with yoga. I followed along with a beginner yoga video with my older sister when she was home from college one summer, so I must have been in late elementary school. I found the poses more entertaining than anything. I didn't touch yoga again until I picked up a yoga DVD of my own at Target a few years back, but I'm afraid I chose poorly. Admittedly, the options in the tiny fitness section at Target were limited, so there may not have have been a better choice for my impulse purchase. It proclaimed on the front that it featured Sting's music. I like Sting, so that was a selling point. I didn't realize the woman featured on the cover was Sting's wife. Although there was some definite cheesiness, the main problem was that it was far too advanced and fast-paced for my complete lack of yoga experience. The only reason I don't regret my purchase is the included meditation sequence. I was really struggling with stress at that time in my life, and a run through that guided meditation every night as I wound down for bed was my saving grace.

I don't use the DVD anymore, but I still turn to meditation for stress relief, and also to help me manage my chronic pain. I have several painful, chronic diseases: psoriatic arthritis, fibromyalgia, and endometriosis. I have all manner of medications in my system on a daily basis, but there are still times when I need to breathe through the pain. Meditative breathing works well at those times. I won't claim that meditation is a cure for me (it's not), but the stress relief and coping skills it provides are invaluable.

My rheumatologist is on my case for me to exercise and stretch daily. She's given me two options: swimming, or yoga. I've been stubborn and have been walking for exercise instead, but when my psoriatic arthritis disease activity increased a few months ago, I fell off the daily exercise wagon. Walking any significant distance just hurt too much! I was swimming at my neighborhood pool for a little while, but of course Fall arrived and got in the way of that too. Now I'm left with trying to work yoga into my schedule somehow. I know it's worth it. I feel better when I exercise and stretch. My pain and inflammation decreases and my quality of life improves. I gain so many hours of decreased pain for every hour of exercise I put in. After all, "for arthritis patients, emphasis on stretching and strength, posture, balance and the ability to adjust pace and intensity are important components of a safe activity, all of which yoga encompasses." [1] Yoga seems like the perfect solution for me. Maybe Mia can help me figure out what kind of yoga is best for my needs!

References

[1] Haaz, S., & Bartlett, S.J. (2011 February). Yoga for arthritis: a scoping review. Rheumatic Disease Clinics of North America, 37(1). Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026480/

Thanks Mary for sharing your experience! I hope that my other posts have helped you think about the yoga that might be right for you. If the DVD was too fitness-oriented, try a Hatha or Ashtanga class or DVD!

Yoga in America Infographic

Interview with a New Yogi

I interviewed an anonymous new yogi at Sunstone Yoga. She has been practicing for only a few weeks, so I thought it would be interesting to see her perspective on her practice so far. 

How long have you done yoga?

I think it’s been about 2 weeks now. I haven't really gone too consistently yet, I just finished my third class. I plan to keep up with it, though, for hopefully a very long time.

What type of yoga do you practice?

I go to a studio that does Hot Yoga. So far, I am mostly doing the "Fire 60" classes, which is 1 hour of Bikram-style yoga.

Do you practice at a studio or at home? Which do you prefer?

I currently only practice at a studio, though perhaps once I am more comfortable with it I will do some at home on days where I cannot make it to a class.

What made you decide to practice yoga? Why did you continue after your first class?

I had always been curious about it, but had never seriously sought it out until a friend gave me a ticket for a free class and brought me along with her. She got me there, the class itself got me to stick with it. Having no balance or heat tolerance, I always thought that it would be something I couldn't do. But after my first class, I felt fantastic, physically and mentally.

Have you seen any benefits personally from doing yoga?

I have definitely seen benefits from it. Of course, there are the physical benefits of each time feeling stronger, more flexible, better balanced. However, as cliche as it may sound, it has also been very good for me mentally so far. 

Shortly before I started doing yoga, I was diagnosed with bipolar disorder. I adamantly refused to accept that I had the disorder until a lot of things started crashing down around me. I finally started on the right medications for me and am working on managing my disorder. My counselor suggested that I start doing yoga, among other things, to help give me an outlet for my anxiety and to help with my lack of focus. Even though I have only gone to a few sessions, I have found that it definitely does help me cope with that. It gives me goals to strive for and accomplishments to reach. It definitely felt great tonight when I was able to balance in a difficult pose, and applaud my friend on being able to touch her toes!

What kind of person would you recommend yoga to?

I would recommend it to anyone, but I would especially recommend it to people who have something about themselves they would like to improve, whether it be physically, mentally, or emotionally. I think that people with insecurities and concerns would find it more beneficial than people just looking for a workout or an activity in their free time. It is about improving yourself from wherever you are at right now, and it is something anyone could benefit from.

Thank you to my anonymous yogi for sharing your story with us! 

A Beginner's Guide to Meditation

Just like hearing the word "yoga" conjures up images of bendy hippies, "meditation" usually brings to mind images of chanting monks or sitting in absolute stillness. Although meditation, like yoga, is traditional in Eastern countries, in Western countries, it is only beginning to become a common practice.

This post will serve as an introduction to meditation, including a definition of meditation, benefits of a regular practice, and the different types of meditation. Try out a few different meditation techniques to see which one(s) you like best.

What is Meditation?

Meditation is tricky to define because the word encompasses a broad spectrum of practices. Typically, meditation is utilized to quiet the mind. The intentions and methods of meditation are what differs from person to person. Some meditate to become closer to a higher power or for spiritual reflection, while others simply use meditation techniques for relaxation and stress reduction. Wherever you fall in this spectrum, meditation can be used to manage stress, reduce negativity, increase self-awareness, and even assist with some medical conditions [1]. Yoga and meditation have very similar mental health benefits. Ideally, meditation should be practiced daily, but a consistent practice is much better than a sporadic one.

Types of Meditation[1]

Most types of meditation below requires a quiet environment, comfortable seating position, and focus. You do not have to sit with your legs crossed, on the floor, or on a pillow unless you want to. Your gaze can be softly focused on something or closed. As long as you are focused on clearing the mind, then all other variables are up to you. Remember, if thoughts enter your mind, that's okay! Just try to regain focus back on your meditation.

Transcendental meditation is probably what you think of when you first think of meditation. Transcendental meditation is when you focus on a mantra, your breath, or clearing your thoughts to achieve stillness in your mind and body.

Guided meditation utilizes audio or imagery to guide the mind into relaxing scenarios.You may visualize yourself laying on a beach and slowly melting into the sand, or imagining yourself as a flower that becomes fresher with each breath. There are many free guided meditations on YouTube.

Mantra meditation is silently meditating on a word or phrase, while simultaneously trying to eliminate excess thoughts.

Mindfulness meditation focuses on being present in the current moment. You can practice this mediation anywhere by simply observing the present instead of focusing on the past or future. If you have ever gone on a walk to clear your mind, you may have been practicing mindfulness meditation.

Qi gong is part of Chinese medicine and includes physical motions. Similarly, tai chi is a Chinese martial art that matches movements to breath.

Meditation Tools

A phone application can add to your meditation practice. Most will time your meditation for you to avoid distractions about time. Some apps have built-in guided meditations, and some even turn off all sounds while meditating.

If you don't have a smart phone, you can always use an egg timer or set an alarm. 

You may find it easier to focus your gaze if you have a lit candle. Incense can also make the environment more calming.

References

[1] Mayo Clinic staff. (2012). Meditation: Take a stress-reduction break wherever you are. Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/meditation/HQ01070

My First Experience at Sunstone Yoga

Sunstone Yoga is a local chain of yoga studios in the Dallas-Fort Worth metroplex, with an additional studio in Austin. All of Sunstone's classes are hot yoga, which means that the room is heated to a certain temperature and set to a higher humidity. Performing yoga poses in a heated room loosens the muscles to allow for deeper stretching, and the additional sweat is said to be detoxifying. I had done hot yoga before, but never at a Sunstone studio.

Classes Offered

After viewing Sunstone's website, I decided to start with their Intro series, which consists of two 90-minute classes. These classes are designed to introduce you to how the studio is run, demonstrate poses, and help you acclimate to the hot room.

After taking the Intro series, I moved on to some of their other classes. Each class is named after an element -- there is Fire, Water, Earth, Wood, and Metal. The Fire classes are the core of the studio, and the other classes compliment it in some way. Each class type comes in 30, 60, or 90 minute versions, and each class has its own set of poses.

What to Expect

Upon arrival, I was greeted by the instructor of the Intro class. She made sure I was all registered and set up, showed me how to work the lockers and where the locker room was, and told me what to do once I was inside the classroom. Any time I have gone to Sunstone since, the instructor or another employee has greeted me by name and made sure any questions I had were answered.

The instructor arrives in the classroom about three minutes after the official start of class. The class begins and ends with breathing exercises. Most of the time, the instructor will verbally guide everyone through the class, occasionally demonstrating or correcting different poses. After class, you can also ask the instructor any questions you may have.

If it is your first time doing hot yoga, the most important thing to remember is just to stay in the room the entire length of the class. Acclimating to the temperature is your first priority. Drinking lots of water can help you acclimate because sweating more will cool you down. Take a break if you ever feel light headed, overheated, or weak.

Popular Types of Yoga

Now that we've covered the basics of yoga, let's delve a little deeper. Since yoga is such an old practice, different styles have evolved over time. All the information below is taken from the source listed.

Hatha

Hatha yoga is usually recommended for beginners because it is gentle and slow. Each pose is held for a longer amount of time and Hatha classes are usually very focused on technique and breathing.

Vinyasa

Vinyasa, or flow, yoga aligns breathing with motion. A Vinyasa class will typically begin with a series called the Sun Salutation series before moving on to more intense poses. The key feature of a Vinyasa class is that it is constant motion (flowing). A class may include a flow sequence (or several) that is repeated.

Ashtanga

Ashtanga, or its western counterpart, power yoga, is an intense form of yoga. Ashtanga classes perform a set series of poses in the same order every time. Power yoga is similar, but does not limit itself to the set poses.

Iyengar

Iyengar focuses on alignment in each pose and utilizes props, such as blankets, blocks, and straps, to assist the body with alignment. Poses are held for longer periods of time rather than flowing from one pose to the next.

Hot Yoga

Hot yoga was first created by Bikram Choudhury but has since been used by many other studios. Hot yoga takes place in a room heated to 90 - 100 degrees Fahrenheit and at a set humidity level. Bikram studios use the same 26 poses done twice in each class, but other hot yoga studios may differ.

Which is right for me?

Depending on your goals within your yoga practice, you might prefer a more physically demanding practice, like Ashtanga, power, or hot yoga. If you are searching for inner peace and flexibility, a slower type of yoga, like Hatha, Vinyasa, or Iyengar might suit you more. Don't forget to do more research -- you might find a less popular style, like laughter yoga or even nude yoga, that you prefer.

References

Pizer, Ann. (2012, May 20). Yoga Style Guide. About.com. Retrieved from  http://yoga.about.com/od/typesofyoga/a/yogatypes.htm.

A Beginner's Guide to Yoga

If you are new to mindfulness, the word "yoga" might bring to mind pretzel-like contortionists, monk chanting, and hippie women who claim to see your aura. In reality, yoga is practiced widely by everyone from 80-year-old grandfathers to busy businesswomen to marathon runners. Yoga is easily adaptable to suit whatever your needs are, from physical fitness to spirituality, relaxation to weight loss.

This post will offer a basic introduction to what yoga is and what the benefits of a yoga practice are. My next post will delve into the 6 different types of yoga and help you determine which one is best for your personal goals in your yoga practice.

What is Yoga?

Yoga is the ancient, 5,000-year-old Indian practice of uniting the mind and body through movement, breathing, and meditation [1]. Some see yoga as a way to connect with a higher consciousness or God, but your own practice doesn't have to be connected to religion. Yoga is also beneficial for the body, causing improved health and quality of life as well as having stress reduction powers [2]. Someone who practices yoga is called a yogi or yogini.

Benefits of Practicing Yoga

Yoga is a mindfulness practice. Therefore, a regular practice can reduce depression, increase physical health and flexibility, and improve your mood [3][2]. Even just five minutes of yoga in the morning or evening can help you de-stress.

Yoga and Exercise

Yoga can replace or supplement an exercise routine. Yoga has a different, non-competitive focus than exercise and results in increased balance, flexibility, and focus [4]. Yoga also uses a holistic approach that includes emotional well-being as well as physical. Exercise, which is usually competitive or goal-oriented, has a higher risk of injury but results in a greater level of physical fitness [4]. Weight loss is possible using yoga, combined with a balanced diet.

Getting Started

There are two ways to practice yoga -- at home or at a studio. To start an at-home practice, it is usually best to start with a DVD or online yoga series for guidance. Starting at home can dispel any nervousness you may have about going to a studio, offer you an opportunity to try it out before committing, or just fit your schedule better. There are many free trainers on YouTube that offer yoga classes. My personal favorite is Tara Stiles. You will only need a mat to start out.

At a yoga studio, you can take a variety of classes with different instructors and decide which style of yoga you prefer. You can also get one-on-one adjustments and ask any questions you might have. In addition, the yoga studio is typically a much less hectic environment than at home, especially if you have other roommates, family members, children, or pets, so it can be an advantage to try out a studio. To find a studio near you, use YogaFinder. Check out the studio's website to see if you need to bring a mat, towel, or anything else and arrive a few minutes early to your first class. Some studios will offer deals or incentives if it is your first time, so be sure to ask!

[1] ABC of Yoga. (2012). What is yoga: Definition of yoga and the six branches of yoga. MaxLifestyle International Inc. Retrieved from  http://www.abc-of-yoga.com/beginnersguide/whatisyoga.asp.
[2] Ospina, M. B., Bond, T. K., Karkhaneh, M., Tjosvold, L., Vandermeer, B., Liang, Y., Bialy, L., Hooton, N., Buscemi, N., Dryden, D. M., & Klassen, T. P. (2007).Meditation practices for health: State of the research. Rockville, MD: Agency for Healthcare Research and Quality.
[3] ABC of Yoga (2012). Benefits of yoga: Why yoga is good for you. MaxLifestyle International Inc. Retrieved from  http://www.abc-of-yoga.com/beginnersguide/yogabenefits.asp.
[4] ABC of Yoga (2012). Yoga and health. MaxLifestyle International. Retrieved from http://www.abc-of-yoga.com/health/.

Why Mindfulness?

Stressed Out?

If you are like many others, you probably fall into what is known as “the busy trap”-- you are stressed, overworked, and overscheduled by self-imposed busyness [3]. You may feel like you cannot find time to relax. Stress can lead to premature aging, mental anguish, and physical toil. However, you can prevent these negative side effects, and even reverse them, by being mindful in your everyday life.

What is Mindfulness?

Mindfulness is simply paying attention to the present moment. Meditation, yoga, and other mindfulness practices have been used in other cultures for centuries as a form of introspection, relaxation, and exercise but have only more recently been explored in American culture. Research has only scratched the surface of these ancient practices, and yet already many benefits have been discovered:

• Improved health [4]
• Improved quality of life and life satisfaction [4]
• Improved longevity [1]
• Reduced stress and anxiety levels [4]
• Decreased feelings of loneliness and depression [2]

Practicing mindfulness does not have to take a lot of time or energy.

What is Desire Higher?

This blog, Desire Higher, aims to inform those who are new to the idea of mindfulness and/or those who are beginners at yoga and meditation. Desire Higher will help you incorporate the principals of mindfulness into your everyday life, regardless of how busy you are. As a busy person who has incorporated mindfulness into my life, I look forward to sharing how these techniques can benefit you in a no-nonsense way free of New Age methods. Future articles will include on the best meditation techniques for beginners, beginner yoga routines, and how to work mindfulness into any daily lifestyle.

References

[1] Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals Of The New York Academy Of Sciences, 1172, 54-62.

[2] Creswell, J., Irwin, M. R., Burklund, L. J., Lieberman, M. D., Arevalo, J. G., Ma, J., & Cole, S. W. (2012). Mindfulness-based stress reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, Behavior & Immunity, 26(7), 1095-1101.

[3] Krieder, T. (2012, June 30). The busy trap. The New York Times. Retrieved at http://opinionator.blogs.nytimes.com/2012/06/30/the-busy-trap 

[4] Ospina, M. B., Bond, T. K., Karkhaneh, M., Tjosvold, L., Vandermeer, B., Liang, Y., Bialy, L., Hooton, N., Buscemi, N., Dryden, D. M., & Klassen, T. P. (2007).Meditation practices for health: State of the research. Rockville, MD: Agency for Healthcare Research and Quality.