Week 3 ~ Focal Point
Well, Energizers, we’re onto week number three!
Know that everything in this course was built with practice tools that are intentionally simple, intentionally slow, and intentionally methodical.
A Yog'i’s Take On Practice
When I first became committed to my yoga practice in 2008, there was a common phrase that I often heard. It goes:
“Yoga is 99% practice, and 1% theory.”
Think about that: 99% practice. As such, know that the best thing you can do for yourself is to practice your 10 minutes on your own every day.
If it helps you: Accountability check! See what you feel / think about Week 2 by downloading the reflection worksheet below.
If it does not help you, but rather induces anxiety, self-loathing, etc. then please ignore :)
It can be challenging to drown out “the noise of life,” and be self-directed, even for just 10 minutes each day. So in week 3, we will talk about ways to help us focus.
We’ll be repeating the established sequence from last week (Sit with the breath, roll out the neck, come to stand, repeat Sun C’s with the low lunge on either leg) and we push the pace just a bit, and add on a few poses.
Start At the Root ~ The Bandhas
In classical yoga traditions of yoga (which is where we get styles like Ashtanga, Iyengar, and many of the modern “power yoga” styles such as CorePower, Baptiste, LifeTime LifePower yoga, etc.), there is an energetic focal point in the body called “The Bandhas.”
Watch this week’s video exposition for an explanation of what the Bandhas are, and how to find them in your body.
Connect the Mind To the Body ~ Mantra
There are many traditions of yoga, meditation, and other related practices that utilize the concept of “mantra.” Mantra is a word, phrase, or idea that is gently repeated in order to keep the mind focused and connected to the breath and body.
A mantra can be anything that is helpful for you:
Something you want to focus your attention on.
Something you want to let go of.
Something you need to problem solve.
Something idyllic that helps you stay focused and consistently observant of the feelings in your body.
Below are some mantras I’ve written, which you are welcome to steal as is, or adapt to something more personal for you. This week as you practice, in your 2-5 minutes of breathing before you begin to move, choose a mantra that you will softly repeat inside your head to yourself throughout your time on the mat.
PLEASE NOTE! You will “fail” at remembering to say the mantra the entire time! And that’s ok! Think of this like bicep curls for the brain. Of course you’ll get tired, annoyed, lose track, etc. This is part of the process - notice what grabs your attention away from the mantra, and as they say in Transcendental Meditation, “Gently favor the mantra,” over your other thoughts.
Calley’s Mantras
1) I feel my breath in my ______(insert body part)___.
—> Good for monkey mind.
2) I notice my ___(insert body part)___ react to my breath.
—> Good for anxiety.
3) I am loved. I am whole. I am loving. I am safe.
—> Good for tension / fatigue about external situations beyond our control.
4) I am loving. I say what needs to be said. I am intelligent. I think outside the box.
—> Good for gaining momentum / motivation.
Write your own in your practice journal and try repeating it for a few days of practice. Your mantra should suit the day.
Are you tired of repeating the same behaviors, attracting the same type of people, or getting the same results over and over? Choose a mantra that encourages you to sit with a concept that is slightly uncomfortable for you. (This is where we grow.) If the discomfort is only slight, you can allow it to be in the background as you focus mostly on your breathing.
Are you always taking care of others, but frustrated that no one seems to be taking care of you? Try a mantra about self-care, worthiness, or love from a divine source.
As you practice, notice: what comes up? Write that down in your journal too.
If you’re stuck for ideas, trying just sitting with your breath in body presence for a few minutes. Still stuck? Always feel free to schedule a consultation with me to talk things out.
Content For Practice
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