Yoga & The Recovery Process

When I discovered yoga about 7 years into my recovery I was hooked. I needed to be in my body and take better care of my physical, mental and spiritual self. I had my first child at one year of recovery and then three more children. I was a mom very early in sobriety and hadn't yet learned to take care of myself, and slow down, and I never had time to even try meditation. My first class was so incredible because I was in my body and I was so excited to learn the physical poses. But I really enjoyed the peace I found through the breath practices, which took me right to the present moment. 

A strong focus in 12 step programs is to be in the moment and not to ruminate over the past or worry about the future.That is so important for everyone whether or not you are in a 12 step program. During a yoga class, I was in the present moment. I also found myself praying and checking in with my Higher Power for help with the class and guidance in general. This time for prayer was even more precious and beautiful during Shavasana. 

Over the years I have been so interested in how yoga can help—whether it is with someone's recovery program, for someone who is stressed, someone who is craving a spiritual life, or helping another with their addictions. The spirituality of the 12 steps and the spirituality of yoga with the asanas and pranayama complement each other and create the healing that we all need and desire. 

—Joyce Calvo-Chen

Join Joyce for her Yoga for Recovery workshop coming to Yoga Junction February 22nd 1-3 p.m.

Mindfulness Moment: Ten Count Breath

"Ten Count Breath" 

This breathing practice is very simple, and can be accessed throughout one's day. Helping to create a sense of relaxation within the body, taking a moment to count ten breaths grounds and centers the practitioner. 

1. To start, find a comfortable seat. Laying down and standing are also good options. 

2. Take three deep breaths to help settle and clear your mind. Allow each breath to fill you up and empty you out. 

3. Place your hands on your abdomen so that you can feel the fluctuations of the breath - the different sensations created by the inhale and exhale. 

4. Begin counting your breaths. A full cycle is one inhale and one exhale. Use your thumb and fingers to mark each breath by pressing and releasing into the abdomen, gently. 

5. With each breath, as you exhale become aware of any sensation of relaxation in the body. 

6. Continue to breath and count. Focus on the sensations of relaxation in the body that accompany every exhale. 

7. Allow yourself to melt into the exhales. 

8. Once you have finished all ten rounds of breath you can seal off your practice with a full body inhale and a full body exhale. Or, you can begin another round of counting to ten. 

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—Amanda Jade Fiorino

Director & Founder  |  Empower Shakti International

Mindfulness Moment

In the spirit of the season, ESI found it fitting to offer up a practice in honor of compassion and love. This practice can also benefit you the entire year round. 

1. To begin find a comfortable position - seated, standing, or laying down. 

2. Bring your awareness and attention to someone you love. This should be someone who instantly makes you feel happy (i.e. friend, relative, pet). Someone whom you do not share too complicated of a relationship with. 

3. If you can, have a sense of this person or animal being in front of you, in the same room as you, and facing you with a loving gaze. Begin to notice how you are feeling as you bring this being into your minds eye (i.e. warmth, tingling, a smile, expansiveness). This is what loving-kindness feels like for you. 

4. Continue to imagine your loved one in front of you, and begin to send them well-wishes, prayers, blessings or anything else you might want to send their way. 

Example: May you be safe and protected from danger; May you be happy and peaceful; May you be healthy and strong; May you have ease and well-being; May you be free of stress and anxiety; May you be full of joy. (Fully Present, Diana Winston & Susan Smalley PhD) Say what is MEANINGFUL to you! 

5. As you say your well-wishes or blessings, imagine that the loving-kindness you feel is emanating from you and moving into your loved one. This feeling might represent itself as a color, an image, or it may remain as a feeling. 

6. As you continue this practice, check in with yourself to see how you are feeling. Notice what is happening in your body. 

7. Next, imagine that your loved one standing in front of you is beginning to send loving-kindness back to you. Notice if it presents itself as a color, image or a feeling. Imagine your loved one is sending the same well-wishes and blessings back to you. Allow yourself to take it in an absorb it. 

8. If you did not feel anything in this meditation the first round or two, know that this meditation is planting seeds. If you begin to feel something other than loving-kindness, notice that feeling. Where do you feel in your body? Can you identify the feeling? Is it a sensation and/or emotion? There is always something to be learned. Offer whatever comes up with "May I hold this too with loving-kindness". 

9. Eventually you can practice sending loving-kindness out to all people. Imagine it is expanding from inside of you like an orb of light, pulsing well-wishes and blessings. Let it expand in all directions, sending it out to those you know and those you do not know. 

10. This practice is best begun by imagining someone who has a positive effect in your life. You can then begin to practice this meditation by sending it to others who have a neutral impact in your life (i.e. a passing stranger on the sidewalk). Eventually, this practice can be used for people who you share a challenging relationship with - a relationship that may have a negative influence in your life. You can also apply this same practice to yourself, daily. Instead of imagining a loved one in front of you, imagine yourself. 

We, at Empower Shakti International, wish all beings everywhere peace, joy, freedom and love. Well-wishes and blessings to all. 

Mindful Meditation Practice: So Hum

So Hum is a meditation that harnesses not only the power of breath but also mantra (repetition of sound or words) to help quiet the mind and relax the body. 

1. Find a comfortable place to sit or lay down. 

2. Close down your eyes (if this feels safe), and take a few moments to connect with your breath. Feel the rise and fall of the inhale and exhale. 

3. Then, take a deep inhale through the nose and silently repeat the word SO. 

4. As you exhale through the nose silently repeat the word HUM. 

5. Without controlling the breath, continue to repeat the word so with each inhale and the word hum with every exhale. If your attention begins to wander to thoughts, sensations, or noises in the external environment gently return to your breath and the mantra. Silently repeating so hum. 

6. When you have finished, release the mantra (so hum) and take a few deep inhales through the nose allowing the exhale to release out the mouth. Connect to the sensations in your body, and feel the sense of peace and calm that you can continue to carry with you and reconnect with throughout your day. 

This practice can be engaged for as little or as long as you would like. It s a great method to employ throughout the day whenever you may need a moment to settle, ground and return your awareness to the present moment. 

—Contributed from Empower Shakti International

Breathing to Calm the Nervous System

This breathing practice is a wonderful tool to help integrate the autonomic, para-sympathetic, and sympathetic nervous systems. Soothing to the mind and body, this practice is best begun at three minute intervals. The breath should be tailored to each individuals history of health and lung capacity. Additionally, any other contraindications (ex: glaucoma, hight blood pressure) should be considered before trying this breathing practice. 

To Begin, find a comfortable seat. This may be on the floor, on a cushion, or in a chair - whichever option offers the most comfort. 

Close down the eyes, and find a few rounds of deep inhalation through the nose, and deep exhalation out the mouth. Feel into your seat, and scan the body gently. Once you feel grounded, you will begin the breathing practice listed below: 

1. On the inhale, breathe through the nose to a count of 6. During the inhale, envision and feel the breath traveling  down the spine. 

2. There are no pauses between the breath. 

3. On the exhale, breathe through the nose and mouth to a count of 8. During the exhale, envision and feel the breath traveling up and out the spine. 

4. Please remember that if this breath count is too long, it should be modified to meet your body's needs. 

5. Continue for 3 minutes, then stop. This practice can be used throughout the day.

Breathing is an incredible tool that can help return us to our present-moment awareness, synchronize the triune brain (reptilian, limbic, and the neocortex), calm the nervous system, strengthen our lung capacity, and so much more. 

Guest post courtesy of Amanda Fiorino, Yoga Junction lead teacher and director of the non-profit, Empower Shakti International.