- By Sannyasi Gyanhira Huberman
I think this is a topic that needs no introduction right now. So, let's just get right into it!
Here are some practices that are so powerful yet so simple that you can start right now. It won't take long, and they pack A LOT of punch. They are all practices that I know from doing myself. Try it for 3 days and see the result.
1. Bhramari Pranayama (breathing exercise)
Why: Anxiety reliever.
How: Sit in a comfortable, upright position. Gently press the ears closed with the index fingers, so that your voice echoes inside your head when you speak (do not insert fingers inside the ears). Raise the elbows to the sides, and up to the level of the shoulders. Inhale. As you exhale, make an "mmmmmmmm" sound, keeping the lips closed, until all the breath is exhaled. Repeat 7 times.
It is this gentle humming sound which gives this pranayama its name of "Humming Bee Breath." It is so powerful! The gentle vibration creates a very soothing, calming, relaxing effect.
2. Om Chanting
Why: Om chanting has been shown to reduce emotional tensions, reduce fear, and promote resiliency of health. Om chanting increases intuition. Benefits can be experienced after just 5 minutes of chanting.
How: Sit in a comfortable, upright posture. Chant Om in the most comfortable way for you. Play with it and see what feels best to you, ie what pitch and what speed.
Why: Relieves emotional, mental and physical tensions. It actually really does! Firstly, singing is a powerful, rhythmic and regulated breath exercise, or pranayama, in itself. It helps you oxygenate your brain, which reduces anxiety, especially if you’re a breath-holder when you feel anxious. Singing also relaxes the diaphragm and chest muscles, reducing anxiety by allowing you to take deeper breaths. Finally, singing also helps release emotions (especially when you sing songs you really like), as well as gets you out of your thinking/worrying mind. Music and song are powerful in shifting moods. In Yoga, kirtan and bhajan are sung regularly.
Continue reading article here https://communitymaternity.ca/blogs/the-yoga-of-motherhood/yoga-for-stress-anxiety
He used the analogy of holding a bird in your hands. You need to hold it firm enough that it cannot fly away, yet gentle enough that you do not harm the bird.
I love this analogy, it made the concept so clear in such a simple way. I was so inspired by this teaching that, while pregnant, I painted a yantra (a geometrical light formation that emanates from sound vibration) of the Cosmic Mother for the nursery, and included the image of the cupped bird at its centre. As my husband and I raise our children, this painting continues to remind me that our children are not ours, but that they are entrusted to us for a time. They are born with free will, yet we hold them for a time until they are ready, and it is safe, for them to fly.
The image of the cupped bird also reminds me to be balanced in my parenting because sometimes the power of separation anxiety and the desire to protect is so strong. I want to keep my children safe. Safe from physical danger, but also safe from emotional danger. It is easy for me to go overboard in trying to control my son's movements, activities and social interactions throughout the day in the name of "safety," or "protection," and I find that sometimes what is really at the centre of that might be my own insecurity. I do think that children need the freedom to explore, learn and discover for themselves; at the same time, I do need to be close by to step in when needed. That's the sticky bit for me right there. "When needed."
The cupped bird reminds me that, if I hold my children too close to me due to my own insecurities and fears, I may end up harming them by preventing them from developing the skills they need to thrive in this life, and the resiliency and confidence that one absolutely needs in order to bounce back from inevitable hurts and failures. I have found that it takes so much courage and strength on my part to allow my children the freedom that they need and are entitled to. To give them my love, versus my attachment.
On the flip side, what happens when we don't hold our children tight enough? My family is such a great example of this analogy. If left unchecked, I have the tendency to be controlling. My husband has the opposite tendency towards permissiveness. This is something I think we are seeing more these days in a very well-intentioned attempt at "democracy in the family." It's not bad in my eyes, as long as we strive to keep things in balance. I think we now know that, in order to feel safe and secure, children thrive with a certain amount of routine, boundaries and predictability. Otherwise, they may not feel held, but a bit lost instead as they move throughout their day and social interactions.
Lastly, the image of the cupped bird helps me reflect on my own self-care as a mother. Enter the tendency towards perfectionism as a mother, toward being the "perfect mother." Ahhh. When I had my first child, I allowed so little self-care for myself. We all know the mom-bun. I rocked that bun for weeks (maybe a month!) at a time without taking it down to comb, let alone wash it. When I would finally take my hair down, it ached from the root from being tied up for so long, and had actually dreaded in several places. I had thought that I was being a great mother, giving my all to my child and so little to myself, but in the end not being balanced in my self-care led to inevitable burn out, not allowing me to be my most healthy self for my son. This may seem obvious, but it was really difficult to distinguish when was a good time for me to engage in self-care. It always seemed equally important to be available to him, and then once he was asleep, I didn't have the energy to get up and do self-care.
The promise I made to myself before having our second son was to not hold myself so tight, to relax my ideas and to allow for a little more self-care, because I knew that I couldn't do it the same way twice. Now, I make sure to brush my hair (every few days), and my teeth (almost every day) and shower (well, more than before!).
AND I'm FINALLY writing this blog! It's not perfect... because I don't have time (or enough sleep) for that! Maybe, in some cases, good enough is perfect after all.
Om & Prem.
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