Tag: meditation

Svadhyaya – Study of Self

“Knowing yourself is the beginning of all wisdom.” – Aristotle

The word svadhyaya means to engage in the study of self. It is deep work that seeks to go beyond the mind’s explanation of who we are, to find the true essence of ourselves at our core. It is work that can help us realize who we truly are, through recognizing our habits and thought processes.

Throughout our lives we are guided by voices inside that seem to know right from wrong. Some call this our conscience, others the divine. I call that inner voice our ego as many times we are acting out of a sense of self preservation, proving we are indeed deserving and good enough. I also call it the inner critic, the voice that criticizes, doubts and causes us endless anxiety. We live our entire lives with these conversations going on in our minds, but rarely take the time to study them. It is, however, through engaging in the study of self, we can become more aware of the things we do that harm us, and also those which serve us on our journey to reclaim our health. 

Ways to Engage in Self Study

The practice of svadhyaya requires complete honesty in our reflections when we view ourselves. We need to stand strong throughout this journey, because the work is not always comfortable. We also need to remind ourselves daily to give ourselves grace and not revert to self criticism. As with anything, we are not seeking perfectionism in self study, but rather the freedom that truly knowing ourselves can provide. Here are some basic ways to get started on your study of self:

Being a Witness

This is an important stance to take at the start of our journey. We spend most of our lives reacting to situations without thinking. Being a witness means we take a step outside ourselves, to witness from a nonjudgemental stance. Our work is to notice how we are acting, feeling and what we are thinking. The point right now is just to notice, not judge or seek to change. It helps to write down what you notice so you can begin to see the patterns of you. For example, I noticed that I avoid conflict in my relationships. In looking at how I engage with others, I noticed that when I perceived conflict of any kind, I avoided the relationship. I believe this is done for self preservation, as a way to avoid being hurt, but I am still exploring this pattern.

Reading to Learn

You can choose what you want to read to grow and become more self aware. There is no shortage of great texts to learn from including, scripture, self-help books, websites, podcasts, etc. As you read, or listen, reflect upon how these words and messages resonate with your beliefs and actions. The work is not the reading, but rather the act of reflecting on the messages. The first books I read, back at the beginning of my learning, were The Four Agreements by Don Miguel Ruiz and When Things Fall Apart, by Pema Chodron. I also read The Secret Thoughts of Successful Women by Valerie Young. I joined a women’s book club to grow and learn about new books. I read so many great books over the years as part of this online club. You can check it out here – https://www.badasswomensbookclub.com/

On the Yoga Mat

I’ve found I learn the most about myself on the yoga mat. When I engage in a practice, I witness patterns that parallel how I respond to life situations. For example, when I experience discomfort holding a pose I notice my mind races as it seeks to get me out of that pose. Pigeon pose is one that I am most uncomfortable in and one that I avoid in my practice whenever I can. This avoidance mirrors my avoidance of conflict in relationships as I seek to avoid discomfort. Additionally, when I practice yoga and focus on my breathing, I notice how often I hold my breath, leading me to wonder how my breathing works throughout the day. You will notice all the places that your body is holding tension and begin to unravel those.

These are just a few ways to get started on your journey of self study. I am at the beginning myself, though I’ve practiced yoga for years on and off. I have long focused on the exercise aspect of my yoga practice, but now feel ready to dive into the inner work that comes with it. I hope you will consider joining me on this journey to self.

If you have any questions about this post, or how to get started, please do not hesitate to reach out via email at laurakump@reclaiminghealth.blog, Instagram or in the comment section below. Namaste

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Just Breathe

“Yoga is not about touching your toes. It is what you learn on the way down.” – Jigar Gor

John Hopkins Medicine released the following list of nine health benefits resulting from engaging in a yoga practice:

  • increased strength, balance and flexibility
  • helps with back pain
  • eases arthritis symptoms
  • benefits heart health
  • improved relaxation and sleep
  • increased energy and improved moods
  • manage stress
  • connection to supportive community
  • promotes better self-care

The health benefits of yoga are truly remarkable and include more than just the nine listed. In fact yoga, when practiced regularly, can improve many more aspects of your life. I have practiced yoga on and off for over thirteen years (13) and am still learning just how beneficial it is to me on my health journey.

Branches of Health Journey

I like to think of my health journey as containing three distinct branches:

  • Nutrition
  • Movement – including yoga practice
  • Connection to Nature – including attitude

Nutrition

Nutrition is the driving force to our health. I’ve discussed in past blogs how proper nutrition is critical to our body. For me, right now, I am in week six of my shift to Whole Food Plant Based eating and my gut health has improved. I have more energy and my sleep seems to have some bright spots. I never thought I’d be able to shift to this lifestyle, but I have and I believe it has made an improvement. I will follow up with lab work and a doctor visit in the coming weeks to check in and make adjustments as necessary. That said, I have also discussed that one lifestyle does not work for all bodies. You will need to find what works best for you, under the guidance of a health coach, nutritionist or doctor.

Connection to Nature

Connection to Nature is a critical component of my health journey and one I have also wrote about in past blogs. I believe our bodies and mental wellness are connected to the patterns and beauty of nature. I ensure I get a minimum of thirty (30) minutes each and every day outside in nature, irregardless of the weather. That said, I would not go outside and walk in a hurricane or any other extreme weather pattern. I would go outside in the rain and snow though and do quite often. There is calming of my mind to be found outside, especially on the wooded trails and at the beach. These walks have a meditative quality for me, settling and grounding me emotionally. I highly advocate you make this one of your health goals.

Movement

Movement is one of the secrets to longevity. Dr William Sears stresses that we must move our bodies to maintain our health. Of course, genetics, nutrition, overall health are to be considered, but we must move to stay healthy. Movement doest not need to be extreme exercise, something I’ve learned the hard way. Rather, we simply need to commit to move our bodies daily for a minimum of thirty (30) minutes. You can pair this goal with your connection to nature goal, as they both require a minimum of thirty (30) minutes daily.

Crafting a Health Plan for Movement

When I craft my health plan for movement, I include some weight training, daily walking, short run 1-2 times a week and pickleball. The key to my movement plan however, is my yoga practice. Whenever I move away from yoga, I notice a huge difference in my physical and emotional well being. Yoga is truly a mirror to our current state of health.

When we have certain health concerns we may be sent for an MRI or X-ray, which allows our doctor to see what is happening inside our body. Yoga, can allow us to see inside our selves. Whenever I step on my mat and begin a practice, I can notice my breathing patterns. I can also feel tightness in certain parts of my body. I think of this as noticing where I have blockage, or what is holding me back. As you learn and practice yoga more often, you will learn a lot about yourself. You learn how to quiet the endless chatter in your mind, through breath, which can help you reduce stress or anxiety. You will learn how to concentrate better and move through the places where you feel stuck. You will truly connect with your body and mind in ways you never experienced before.

Yoga

Yoga is transformational for your body in so many ways. I highly recommend when crafting your plans for movement you add it to your program. Yoga is for every body and there are many options for you to choose from. If you are physically limited right now, look for chair yoga options, or use the props provided, such as straps and blocks. Personally, I like Hatha classes and traditional Iyengar yoga classes. I have indulged in and enjoyed Baptiste Power yoga classes, though they are quite physical. The options are there for you to select from. I recommend starting with gentle classes to learn the proper alignment for poses and that you work with a highly qualified yoga instructor. When I first started, I had some private sessions with a yoga teacher who worked with me on my alignment. I am far from perfectly aligned in my practice, but that is why it is called a practice. The key is to be consistent and continue learning. I am currently at the next stage of my learning and adding Yoga Alliance Certified Yoga Teacher to my health resume. I learn by doing and by teaching. I look forward to sharing my practice with others in the future.

Dag Hammarskjold said, “The longest journey of any person is the journey inward.” I believe our journey to reclaim health should include the study of self in a yoga practice. It is my hope that you join me on the mat and begin that study, for I believe that is where many of the answers we are seeking are to be found.

Looking forward to hearing your comments about this week’s blog. Feel free to email me at laurakump@reclaiminghealth.blog , on Instagram or in the comment section below.