Mindfulness: 6 Steps for Belly Breathing by Melissa Kaufmann, December Teacher of the Month

Being a professional in the mindfulness and yoga world am often asked “How can I practice mindfulness with my family?”  I love this question!  It use to be that I was asked “what is mindfulness,” but as mindfulness becomes part of our vocab the conversation is changing to HOW do we practice being mindful?  I recommend Belly Breathing as a simple way to practice mindfulness individually or with friends and family.  It’s so easy even toddlers and kids can participate; for you yogis, it’s very similiar to Three Part Yogic Breathing.

According to Mindful Schools, “From a neurological or physiological perspective, deep belly breathing slows the heart rate, lowers blood pressure, and sharpens the minds ability to focus and learn by slowing down the amygdala and supporting the higher brain function taking place in the frontal lobes.  One of the other benefits of deep belly breathing is the control it gives participants over their emotions, their learning, and their own lives. “

6 Steps for Belly Breathing

Belly Breathing helps slow and deepen the breath. This triggers calming changes in the body and mind.

1. Get into a comfortable position, sitting tall or lying down on your back.
2. Close your eyes and place your palms on your lower belly, resting them comfortably below your navel. Relax your abdomen
3. Breathe in and out through your nose. As you take a deep breath send the air to your belly and feel your stomach rise as it fills with air on the inhale and then fall again as you breathe out. As you breathe in and out, allow the hands on your belly to gently rise up and down.
4. Belly breathe for anywhere from 20 seconds to a few minutes with slow and full breaths.
5. If your mind wanders, that’s okay, just re-focus your attention on your breath.
6. When you are done, slowly open your eyes but stay still and quiet.

Happy Breathing!

Please contact Melissa Kaufmann with any questions, comments, or requests regarding mindfulness and yoga at MelissaTheYogi@gmail.com

Yoga sadhana (practice) is a magnificent reflection of all life…its simple and complex cycles, existing as the evolutionary world around us. As a movement meditation, it expresses the dance of the pulse of life through the rhythmic unity of breath and movement. Through mindful practices of asana, pranayama, and self-observation we can tap into the power of subtle exploration of our world, and our inner state. True yoga is the understanding relationship- to our inner and outer realms. Energy flow drives each movement, each breath, and allows us to respond and adapt intelligently as our world demands us to be in a state of constant and sustainable growth.

At some point in the world of modern day “yoga”, with the booming popularity of yoga as a new fitness industry, the *energetic* depth of the practice was put on the backburner. By often being conditioned to ignore our subtle bodies and the energetic forces which support and unfold in each movement and asana, we have lost the most powerful primal quality of asana practice itself. With a perspective like this, there are implications. Injury tends to happen more often, as a result of individuals or instructors pushing themselves on the mat. Not only this, but the “Type-A,” fitness based, and more aggressive or rigid styles of yoga are increasingly aggravating a society which already needs more softening, balancing, and nourishing practices in their lives. Now, of course, this is not present in all styles of yoga, and each branch on the tree of modern yoga has its inherent value whether it is more exercise oriented or bhakti-centered. The spectrum is wide and everything has its healing role.

There are so many beautiful practices with incredible perspectives into the role of yoga as a healing art. When one looks deeper to examine the current state of modern yoga — therein lies an important question: How can a practice still be challenging, while maintaining energetic awareness, safety in movement, and sustainability as a lifestyle choice? How can we stoke the fire without burning out? As a teacher and student of Prana Vinyasa yoga, I have experienced this practice as the inspiring middle ground between more regenerative practices, and the healthy challenge so many of us enjoy in a Vinyasa class.

Prana Vinyasa, a uniquely creative and energetic vinyasa yoga practice created by Shiva Rea, revives the connection to our deepest inner intelligence as a reflection of the universal intelligence that guides the natural flow of creation. By bowing to the inner and outer cycles of change, Prana Vinyasa is the dynamic practice which allows us to cultivate a unique and invaluable ability to grow and change with grace. Power is matched with fluidity, linear movement is balanced with circulation, and classical asanas are rejuvenated through intuitive body movements, pulsations, and counterposing. From the classical Krishnamacharyan perspective, the philosophies of Tantra and Bhakti turn strict asana into pure poetry. With 40 unique namaskars, and 64 creative sequences, each new experience in the body is rooted in a solar-lunar and elemental foundation that serves the time of year, time of day, or simply the current state of the practitioner’s life experience.

Through the full spectrum approach to yoga asana and living yoga as a portal to understanding ourselves, we are able to view our world from a more balanced perspective– embracing the cyclical flow of all things — initiation, sustenance, and dissolution. We can draw upon our reactions and resources in the present, and experience a greater ability to embrace change and facilitate our own self healing as the first and most important step to healing the challenges of our outer world. Prana Vinyasa has unlocked my connection to the state of flow as an exquisite evolutionary approach to the art of living, that at once provides a healthy challenge and the juiciness to stay nourished as the practice deepens. The path is continuing to unfold with each breath on and off the mat. I encourage you to incorporate an awareness of the Prana pulsing through you, with every step, dance, embrace, and asana you feel within you. Bowing to the transmissions of my teacher Shiva Rea and all that she has inspired in my journey, I encourage you to enjoy a Prana Vinyasa practice today!

Devon has spent the last seven years cultivating her own abilities as a guide on the mat and her teaching method is centered around serving the deeper intelligent flow of the universe and challenging students to explore the way they can connect to that subtle energy. Teaching at a variety of festivals, events, and studio settings, Devon’s unique ability to lead group practices with graceful clarity shines through. Through intelligent sequences and creative soundscapes, Devon’s practices are a full yogic experience of integration between the mind and body, guided by the breath. She is currently active in the Samudra Global School of Living Yoga, has over 1,000 hours of teaching experience at all levels, assists teacher trainings, and offers treatment-based therapeutic bodywork in Denver and Boulder. www.intelflowtherapy.com

Lavender, frankincense, sandalwood, patchouli, eucalyptus, wild orange, bergamot…What is your favorite Essential Oil? These aromatic compound found in plant seeds, bark, stems, roots, and flowers can be use to enhance mental and emotional wellness, relieve sore muscles, and support physical and spiritual well-being.

Essential oils have had a long history of being used and are making a comeback into our modern day lives. Here are a few techniques to incorporate essential oils into your yoga practice whether you are new to essential oils or looking for ways to incorporate them into your practice.

Three ways to use essential oils in your yoga practice:

Anointing:

Use the healing power of touch in conjunction with essential oils. Apply essential oil directly to your body. Some oils may need to mixed with a carrier oil such as a fractionated coconut oil so that they are gentle on the skin. Oils can be used at the start, throughout, and at the end of class. Apply to pressure points or give yourself a self message with a scented oil. Try these locations: crown of head, temples, behind ears, neck, upper and lower back, abdomen, over vital organs, soles and top of feet, ankles

Purifying:  

Use an aromatherapy spray to cleanse your space.  You can make an aromatherapy spray using water and essential oils.  Simply spray around your yoga sanctuary space or use the spray to disinfect your yoga mat and yoga props.

Diffusing:

Use essential oils aromatically, evaporated into the yoga practice space to create an inspiring/motivating mood and to enhance breathing.  This can be done using a diffuser or by placing the oils on your hands and cupping them up to your nose and inhaling directly.

Use these techniques on and off the mat to enhance your wellbeing. Pick an oil or a few to set an intention for your practice.

Oil Suggestions to Enhance Your Yoga Practice:

• For spiritual nourishment: Frankincense, lemon, orange
• For calming: Lavender, geranium, chamomile, vetiver
• To uplift: Wild Orange, lemon, white fir
• For grounding: Ginger, patchouli, cedarwood
• For  strengthening and centering: Sandalwood, myrrh, frankincense
• To promote breath awareness and clear breathing: Peppermint, basil, eucalyptus,
• To purify and cleanse: Grapefruit, lemon, lemongrass, wild orange
• To soothe sore muscles: Lavender, rosemary, wintergreen

When using essential oils in a class setting, please be aware of others around you as everyone reacts to the oils different.

What is your favorite essential oil or blend? How do you use essential oils in your daily life and yoga practice?

~By Melissa Kaufmann

Melissa is a RYT Yoga Teacher, as Mindfulness Instructor, and Doterra Wellness Advocate

Connect with Melissa on the topics of yoga, mindfulness and essential oils:

Facebook: Melissa Ashley K

Instagram: @Melissa_xxooxxoo

MelissaTheYogi@gmail.com