Meditation

Our Connective Tissue, The Weather & Changing Pain

Our Connective Tissue, The Weather & Changing Pain

Sarah Jamieson / Meditation, News, Reflections, Thoughts / , / 0 Comment

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There has always been a relationship between changes in weather and body aches and pains since the dawn of time (or at least since we became aware of the fascia system and moved away from the equator). The earliest recording dates back to the classical Roman age.

 Hippocrates was the first to write, in 400 B.C., that many illnesses seemed to be related to changes in season. The majority of people who suffer from conditions such as arthritis, fibromyalgia, connective tissue disorders, and even those who have suffered structural injuries, like hip replacements, knee replacements, even witt post deployment and shrapnel recovery; all report findings address the feeling of severe or less commonly moderate pain when a weather front is approaching. These symptoms can also occur when the humidity level and or precipitation levels change. Much can be said about the impact of weather on our system as a whole.

Stiff neck, tight shoulders, and pain in the hip, low back and/or knees: You might be thinking it’s your joints, but it’s actually most often connective tissue. Fascia is a webbed, interconnected matrix, that acts like a sleeve that holds muscles, tendons and joints and ideally your bones and skeletal frame. It connects to our adipose tissue via our superfiscial fascia lines, holding the shape of our body and interacting with our nervous system.  As well, as our deep fascia, the thick white fibrous tissue that connect muscle to bone and then our visceral fascia, much like a spider web that encases our organs and co-mingles with our structure.

Jill Miller, a renowned Yogi and functional teacher, once said;

 “Fascia is your body’s soft-tissue scaffolding. It provides the matrix that your muscle cells can grow upon and it also envelopes, penetrates and surrounds all of your joints.”

According to the American Journal of Medical Sciences in 1887, the very first publication of documented changes in pain perception associated the weather with this change in body sensation and pain.  This case report described a person with phantom limb pain who concluded that “approaching storms, dropping barometric pressure and rain were associated with increased pain complaints.

Many of my clients who have had hip and knee replacements, also exhibit changes in structure, like tightness and stiffness in the coming of Fall and Winter, as well as those who are more susceptible to aches and pains, like those who a higher percentage of pain receptors and or chronic pain conditions.

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The historical Lineage:

The term “rheumatism” was one of the first “terms” placed on this kind of condition and it is still used in conventional speech and historical contexts, but is no longer used in medical or technical literature. The term “Rheumatic Diseases” is used to refer to connective tissue disorders, but the scope is so very broad and we are constantly learning more and more about the connections of our fascia, nervous system and other systems. Although these disorders probably have little in common in terms of their epidemiology, they do share two primary and foundational characteristics, which cannot be overlooked.

They are:

1. Can cause chronic (though often intermittent) pain, and they are difficult to treat because we still do not have a prescribed standardized direction, or assessment for proper treatment in our healthcare system.

2. Collectively, very common – 1 in 4 Canadians will suffer chronic pain at some time in their lives; which is why there are many great organizations; Pain BC is one at the top of my health and wellness food chain; which focuses on programs, services and resources for people in pain, but also works with health practitioners and our heathcare system to educate GP’s and professionals who work with chronic pain patients one on one.

Case Studies:

There has long been said to be a link between “connective tissue” pain and the weather. There appears to be no firm evidence in favour or against, apart from the ramblings of scientists, as shown above in the 1800s. Yet in 1995 a questionnaire given to 557 people by A. Naser and others at the Brigham and Women’s Hospital’s Pain Management Center showcased barometric changes and pain. It concluded that “changes in barometric pressure are the main link between weather and pain. Low pressure is generally associated with cold, wet weather and an increase in pain, because of the fact that they restrict movement. Studies have shown that changes in barometric pressure and temperature may increase stiffness in the joints and potentially trigger subtle movements that heighten a nociceptive response. Cold also slows down fine motor control and motor skill. This kind of alteration to our structure may be particularly problematic in inflammatory joints whose receptive and sensitized nociceptors are affected by movement overall.

Clear, dry conditions signal high pressure and a decrease in pain. We all know that when we are warm, we move better, and we feel better overall. Here are a couple great resources for people who not only have chronic pain, but also for those who are more sensitive to the weather and aches and pain.

Therapeutic Treatment:

Many of the clients I work with suffer from mild to acute chronic pain, yet many of them can attest to the fact, that in warmer weather, they feel better. As a Yoga Teacher and Movement Coach I understand that when a client feel pain, they immediately want to stop moving, stop all activity and this, in itself, can be isolating. One of the key foundations I focus on, is to keep moving, keep staying active. In many of my posts I discuss the difference between “rest”  and “relaxation,” the body requires both, but it heals best, not in “rest,” but in a natural state of relaxation. I have found two forms of gentle relaxation and movement; to be successful in many of my clients, including myself are what i like to classify as an internal and external relaxation. Now, both stimulate internal healing and both focus on connection with our external… but when I say “internal” and “external,” I am referring more to the benefits of on the systems, and it is a great way to educate clients on the physiology of changing pain and how everything in our body is connected.

They are the following:

Internal Relaxation: Infrared Sauna & Eucalyptus Steam:

Infrared rays are one of the sun’s rays. Infrared rays are the healthiest, penetrate into your skin deeply and they dissolve harmful substances accumulated in your body. The Infrared Rays vitalize your cells and metabolism through the stimulation of sweat glands, as well as vibration. When infrared waves are applied to water molecules (comprising 70% of our body) these molecules begin to vibrate and this vibration reduces the ion bonds and the eventual breakdown of the water molecules causes encapsulated gases and other toxic materials to be released. One of my favorite spots to go is Spruce Body Labs on Richards, it’s like a weekly spa visit with all the perks of self compassion (notice how I did not say self indulgent)!

Eucalyptus steam works much the same as the detoxification process,but it is a wet vs a dry sauna, and does not offer you the benefit of the infrared rays. However, what it does offer you is the healing benefits of eucalyptus.  Eucalyptus steam inhalation is recommended by many alternative practitioners for relieving nasal congestion and sinus congestion, usually from colds and flu, as well as healing tissue. .Toxic substances build up in the soft tissues of the body over time. Without a proper flushing of these toxins your muscles and connective tissue can become sore, create adhesion’s and stiffness and bind together; which reduces movement and increases tight, toned tissue.  The more you perspire – or sweat – the more toxins release from your body. I use a eucalyptus steam once a month to release any nasal and respiratory congestion. Beverly’s spa on fourth avenue in kits, is an amazing spot and it’s kiddy corner to YYoga, combining a class and a steam after – brilliant.

Both stimulate your internal organs and tissue to “sweat it out,” release toxins; which reduces stress, improves metabolism, accelerates healing, eases muscle soreness and tension, enhances heart function and improves connective elasticity.

External Relaxation: Warm Yin, Yin & Restorative Yoga:

Yin Yoga postures are more passive postures which are mainly performed on the floor, where the body and mind can be still The majority of postures equal only about three dozen or so, much less than the more popular yang like practices. Yin Yoga is unique in that you are asked to relax in the posture, soften the muscle and move closer to the bone. While yang-like yoga practices are more superficial, Yin offers a much deeper access to the body. It is not uncommon to see postures held for three to five minutes, even 20 minutes at a time. This style of yoga is very beneficial for clients who have pain, because it allows them to ease into the form and function of the pose. In my YogaFORM sessions with clients, I combine a Yin style practice with Qi Gong and elements of gentle movement sophistication flow sequences to gently open tissue and open the awareness of systemic integration. In the Fall and Winter, this can be very therapeutic for those who are affected by the colder months.

 

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Resources:

Pain BC – Pain BC works toward an inclusive society where all people living with pain are able to live, work, play, relate, and learn with confidence and hope, and without their experience of pain being a barrier to pursuing their lives, through:

  • Reducing their pain and mitigating the impacts of their pain on all aspects of their lives and their families’ lives
  • Accessing the pain management resources that they need, ranging from prevention to self management, and early identification and intervention to more complex and long term pain management programs

Ted Talk – “Elliot Krane: The mystery of chronic pain”

” We think of pain as a symptom, but there are cases where the nervous system develops feedback loops and pain becomes a terrifying disease in itself. Starting with the story of a girl whose sprained wrist turned into a nightmare, Elliot Krane talks about the complex mystery of chronic pain, and reviews the facts we’re just learning about how it works and how to treat it.

At the Lucile Packard Children’s Hospital at Stanford, Elliot Krane works on the problem of treating pain in children”.

Link: http://www.ted.com/talks/elliot_krane_the_mystery_of_chronic_pain.html

 

Sources:

Pain BC: http://www.painbc.ca/

Spruce Body Labs http://www.sprucebodylab.com/

Beverly’s on 4th: .http://spaon4th.com/

ABC.net: http://www.abc.net.au/health/talkinghealth/factbuster/stories/2013/06/11/3779124.htm

Quantum Consciousness: The Power of the Mind and Meditation

Quantum Consciousness: The Power of the Mind and Meditation

Sarah Jamieson / Thoughts / , , / 0 Comment

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When we talk about states of being, most of us think in terms of emotion or feeling (happiness, sadness); which falls under the category of biochemically, via our individual internal electrical neural networks. When we experience emotions, the longest an emotion can circulate, stay turned or coast (biochemically) within our systems is a mere 90 seconds. In order for that feeling to last longer, you have to practice mental fortitude, stay within the moment and practice sustaining that level of internal chemical reaction for longer periods of time.

In other words, paying attention to any specific neural connection and emotion keeps the associated circuitry open, dynamic, and alive. The nervous system has to be reminded to keep firing the same circuitry over and over again. The stronger the feeling, the greater the number of circuits simultaneously fired.  This can be done through visualization techniques, guided meditation or practice, makes perfect. Some call this the quantum zeno effect. I have studied quantum mechanics for nearly a decade, and founds it’s interconnected matrix fascinating. Therefore, relating this to how we feel and perceive emotion is merely one aspect of our “quantum” conscious efforts to live happier and more fulfilled lives. Understanding the role and biochemical role our emotions play, allows us to deeper understand how important they are in how we think, do and be … and relate to the world around us.

The quantum Zeno effect:

The quantum zeno effect is a situation in which an unstable particle, if observed continuously, will never decay. Frequently repeated observations or biochemical that produce feelings, stabilize a system and slow the rate of change or decay. Fewer, less frequent observations destabilize a system and increase the rate of change or decay (anti zeno effect). One can “freeze” the evolution of the system by measuring it frequently enough in its (known) initial state. For the sake of this article, I will filter our focus to that of the power of the brain. I have written multiple articles on the power of neuoplascticity in the brain, as well as brain entrainment to help decrease stress, help cure (dis)ease in the body, quite the mind and body and aid in recovery, as well as decrease chronic pain.

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Quantum biology:

Quantum biology refers to applications of quantum mechanics to biological objects and problems. Many biological processes involve the conversion of energy into forms that are usable for chemical transformations and are quantum mechanical in nature.

In an article written by, Dr. Kingsley Dennis, PHD, called;

“The human body is a constant flux of thousands of inter-reactions and processes connecting molecules, cells, organs and fluids throughout the brain, body and nervous system. Up until recently it was thought that all these countless interactions operated in a linear sequence, passing on information much like a runner passing the baton to the next runner. However, the latest findings in quantum biology and biophysics have discovered that there is in fact a tremendous degree of coherence within all living systems. It has been found through extensive scientific investigation that a form of quantum coherence operates within living biological systems through what is known as biological excitations and biophoton emission. What this means is that metabolic energy is stored as a form of electromechanical and electromagnetic excitations. It is these coherent excitations that are considered responsible for generating and maintaining long-range order via the transformation of energy and very weak electromagnetic signals.

Human thought in the twenty- first century needs to work towards a new model that immerses the human being within a vibrant energetic universe. However, this need not demand that we throw away what we already have; rather, we can expand upon the tools that have brought us to our present position. There is an eastern proverb that roughly translates as: “You may ride your donkey up to your front door, but would you ride it into your house?” In other words, when we have arrived at a particular destination we are often required to make a transition in order to continue the journey. In this sense we can be grateful to a vast knowledge base of scientific and religious thought for helping us arrive at the point where we presently stand. Yet it is now imperative that we move forward. As Deepak Chopra wrote his post “Consciousness and the End of the War Between Science and Religion” how we move forward is likely to be centered in our understanding of consciousness.”

This begs the question, if we know that the power of brain and thought has the power to cure out ailments, provide deep understanding and joy within us – can this also affect the world around us. The answer is yes, it can, and we have seen it done.

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Maharishi Effect:

A great example of this is the Maharishi Effect was tested between the years 1972-1978. The Maharishi Effect  was designed to be a phase transition to a more orderly and peaceful state of life in society as measured by decreased crime, violence, accidents, and illness, and improvements in economic conditions and other sociological indicators. The scientists who discovered this effect named it in honour of Maharishi Mahesh Yogi, who predicted it thirty years ago.

Maharishi had predicted that when a critical sub-population of individuals – 1% – experienced and stimulated the field of pure consciousness through the Transcendental Meditation Programme, a type of macroscopic field effect of coherence would occur in the society and the quality of life would improve.

The first experimental evidence for this phenomenon came in 1974 with the studies of Borland and Landrith (1976). However a trial run in 1972 was observed in 11 cities in the United States; in which 1% of the population was practising the TM-Technique. Then they looked at one major index of the quality of life in the cities – the crime rate – and compared it which the crime rate in 11 other cities matching for population and geographic location. They noted that when 1% of the town’s population practised TM technique and the trend of rising crime rate was reversed, indicating increasing order.

In 1974 a group of 7000 individuals meditating on thoughts of love and peace were able to radiate loving energy which reduced global crime rates, violence, and casualties during the times of their meditation over the course of 3 weeks by an average of 16%.

Suicide rates and automobile accidents also were reduced with all variables accounted for. In fact, there was a 72% reduction in terrorist during the times at which this group was meditation.

Almost 50 studies have been done further confirming the benefits of global meditation and its direct impact on everything in the world, even so far as to have the results published in the Journal of Crime and Justice in 1981. We know meditation has endless health and psychological benefits, but it is now being explored by politics and sociology because of its undeniable energetic impact. Everything is energy, including your thoughts.

In the movie “What The Bleep Do We Know;” by Mark Vicente, we see that there are an infinite amount of possibilities and that we are all connected to living things around us – because we are all energy. It unlocked the vast questions, many of us had about the universe and our place in it. We give and take energy endlessly, all the time.

As adults, we are not easily convinced of things we cannot see, or scientifically prove; this is have been an on going debate since the dawn of time. Yes, children, whose minds are still developing and are highly creative have the opportunity to re shape the very existence of our world for the next generations to come.  Many of the studies now being focused upon, are this effects and impact on the world when children practice harmonious thought, play and meditation.

Could we eradicate violence from the planet, if children are taught to live more peacefully, and to be more compassionate to all?

Could we end suffering and poverty, and living a more connected life if children were taught peaceful means of play, interaction and ways of life?

I would hope and continue to believe that the answer would be yes.

Sources:

Vedic Science: http://www.vedicsciences.net/articles/quantum-consciousness.html

What the Bleep Do We Know? http://www.whatthebleep.com/

Dubrovnik Project: http://www.dubrovnik-peace-project.org/sci/maharishi_effect.htm
http://maharishi-programmes.globalgoodnews.com/maharishi-effect/

MEDITATION FOR THE MIND & BODY: Theta Brain Waves & Your Fasica

MEDITATION FOR THE MIND & BODY: Theta Brain Waves & Your Fasica

Sarah Jamieson / Thoughts / , / 0 Comment

Many of the questions I am asked from clients and interested parties in what is “corrective movement,” what is “fascial based YogaFORM? and “what is the right “state” of mind that will make a difference to how my body relaxaes?”

Our body is like a computer monitor, the mouse, the keyboard, the software that you visually see, it’s  the visual representation of what the CPU or harddrive uses to interact with the world and with you the user. Therefore, the CPU or harddrive is like your brain, and this harddrive holds thousands of programs so that you run efficently. Like a computer, your brain has certain frequencies where it runs specific programs like everyday tasks that are goal oriented (beta waves), times when you need to conetemplate and rejuvinate the body with exercise (theta waves), times when your body needs deep relexation and sleep (delta waves), times when you are completely asleep and your brain is processess and filing your day (alpha waves) and at last, times of deep introspection, and enlightenment (gamma waves). We looked at all of these states in our last post “Ride Your (Brain) Wave: Neuro-Synchronicity and Your Human Potential. Therefore, does it not make sense to utilize the most out of your day, your task, your well-being and “tune it in” to the right frequency. The answer is YES!

“The person who is most flexible will always have the power to change. Flexibility of the mind determines flexibility of the body and will”

Our bodies undergo daily changes, challenging events, and sometimes trauma, throughout our lifetimes, forcing it to continually adapt to new stresses, new environments and new patterns of thought. These challenges and circumstances constantly challenge our mental and physical well-being on a daily basis, and as a result, our bodies compensate, re align and shift, but not always for the better. Somtimes our bodies shift our of necessity and become un-balanced.  Our fascia system plays a significant role in how our body shifts, because it is interconnected to every muscle, bone and organ in our body.

Our Fascia System – 3 Layers

Let’s review our fasica system for a moment. We have 3 distinct layers that permeates and connects all our systems. Our visceral fascia envelopes our organs and is what holds them in place. Our superficial fascia acts as our initial layer where our skin is the terminus. It covers our muscles and transverses our adipose tissue. It’s softer and more malleable than our third layer, our deep fascia. Our deep fascia is thick and is the connective tissue that acts with our muscles, deep layers that attach to the muscles and bone. For example our thoraco-lumbar fascia.

The next question is how can meditation and accessing the right brain wave frequency offer us a chance to balance our body and reduce stress. For clients who have chronic pain and find it hard to move, or clients whose fascia and nervous systems are functioning at high sensory; this can be challenging, but it is achievable.

Theta Brain Waves – Meditation and Relaxation

Given the popularity and effectiveness of meditation as a means of alleviating stress and maintaining good health, there is a pressing need for a rigorous investigation of how it affects brain function.  Whether we are mentally active, resting or asleep, the brain always has some level of electrical activity. During meditation, theta waves were most abundant in the frontal and middle parts of the brain.

These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique. Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners. The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes.

When we measure mental calm, these regions signal to lower parts of the brain, inducing the physical relaxation response that occurs during meditation.  Alpha waves were more abundant in the posterior parts of the brain during meditation than during simple relaxation. They are characteristic of wakeful rest.

During meditation or deep relaxation the mind can wander, this is very normal and a part of our mental process. Spontaneous wandering of the mind is something you become more aware of, and familiar with when you meditate consistently. This default activity of the brain is often underestimated, as it represents a kind of mental processing that connects various experiences and emotional residues, puts them into perspective and lays them to rest if needed.

During theta frequency it’s important to stay “alert,” but as the observer, keeping your mind slightly active, but non directly. Nondirective meditation yields more marked changes in electrical brain wave activity associated with wakeful, relaxed attention, than just resting without any specific mental technique

Theta Brain Waves Meet Somatic Fascia Healing

One of the barriers of progression can be found in the cells memory banks and the limiting beliefs in our subconscious mind that prevent us from moving forward. A simple and effect method  that allows time and space for the mind and body to meet in middle ground, is to include theta brain wave beat frequency into your practice.  This influences the cellular structure at both the conscious and subconscious levels. The mind can filter and process without distraction. This lowered frequency allows sets the tonal vibration within the body, at the cellular level, to release.

The relaxation response corresponds to a physical portion of the brain (located in the hypothalamus) which—when triggered—sends out neurochemicals that almost precisely counteract the hyper-vigilant response of the fight or flight response. When we take time to meditate, practice controlled, slow movements, we can start to elicit the relaxation response more efficiently and we can predictably measure its benefits on the body. These include: a decrease in blood pressure, diminished respiratory rate, lower pulse rate, diminished oxygen consumption, increase in theta, delta and alpha brain waves (associated with relaxation), and in many cases, an improved sense of mental and spiritual well-being.

The relaxation response is a physiologic response, and as such, there are many ways to elicit it, just as there are many ways to increase our pulse rate (another physiologic response). The key to deriving the benefits of the relaxation response is to practice it daily.

Nada Nidra: The Adventure of a Lifetime

Nada Nidra: The Adventure of a Lifetime

annejones / Events, Meditation, Reviews / , , , , , , , , , , , , , / 0 Comment

One rarely expects to go to a yoga class and not move at all. But during Yoga Nidra, that is almost exactly what happens.

One Yoga for the People hosted Nada Nidra: The Adventure of a Lifetime Friday night.

At first read, “The adventure of a lifetime” sounds a bit dramatic, but after experiencing Nada and Nidra yogic techniques, one really feels as though they have been on an internal adventure. Yoga Nidra is an empowering practice that guides you towards living in the moment. Heather Eschuk led the ancient Nidra practice, which was complimented by Mike Nichols’ chimes, crystal and Tibetan singing bowls.

The practice began with a beautiful sea of Oms. In a hot room full of so many voices, it was a lovely sound and a nice opportunity to explore the sound of your own Om without judgment. Before class began, Mike advised students that some people can find the sound of the bowls a bit intense; and that participants are welcome to cover their ears or lie on their side. He and Heather also mentioned that students are welcome to move during the Yoga Nidra if they feel the need, which was nice to know.

Mike began the class with a few Yin poses – Caterpillar, pigeon, a little self-jaw-massage, some supported bridge pose and gentle twists – to the sound of the bowls, which helped to bring the attention deep into the body. After this, Heather began to pilot us through the Yoga Nidra experience, which took about 50 minutes. Everybody spent most of the Yoga Nidra in a physical Savasana. Towards the end, as students became more awake and restless, we were encouraged to practice some gentle postures.

Towards the end of the practice, Heather summed up the experience of Yoga Nidra perfectly by calling it: “presence in your own innate wellbeing.”

Check out Heather’s website: www.heathereschuk.com. Mike teaches at Shine Yoga in Vancouver.

FLEX YOUR MUSCLES: YOUR BRAIN & NEUROMUSCULAR RE-PATTERNING

FLEX YOUR MUSCLES: YOUR BRAIN & NEUROMUSCULAR RE-PATTERNING

Sarah Jamieson / Meditation, Reflections, Thoughts / , , , , / 0 Comment

BRAIN S FITNESS

The nervous system is conditioned to operate in a specific way and it takes a conscious effort to change and engage with our mind and body towards better movement, more symmetrical movement.

When we move with intention and purpose, it does not take a rocket scientist to understand that it can lead to optimal wellness, as well as optimal learning. More an more coaches, athletics therapists, practitioners and psychotherapists are paying more and more attention to the benefits of neurological re patterning and neuromuscular corrective movement. “Re-patterning” really means “retraining” the brain to more efficiently use both sides to perform tasks, rather than limiting itself to using only one hemisphere at a time.

This also applies to somatic memory and re-patterning techniques used in neuromuscular training. Neurologists have discovered that we can use the body to “re-pattern” or retrain the brain to change inefficient pathways into more efficient ones. The knowledge of the connection between the brain and the body has been well documented.

Many medical doctors, as well as athletic coaches use a technique called “patterning” or “Brain Integration Therapy” which consisted of exercises replicating the crawling movements of a baby to help students with head injuries and other severe neurological dysfunctions.

For instance, Brain Integration Therapy known as Brain Gym, was introduced by Dr Paul Dennison, an education specialist, incorporated research from many other fields to further explore the mind/body connection. This incorporates performing specific tasks; followed by “re-patterning” techniques which stimulate the neurological connections within the brain and facilitate whole brain learning.

CORRECTIVE MOVEMENT IS THE KEY TO NEUROMUSCULAR RE-TRAINING

Does this sound familiar! The body, as we have previously discussed “the somatic body,” holds onto emotions, patterns, feelings and belief systems.  Some of which are positive, while others no longer serve us. This can be attributed to previous injuries, poor movement patterns, even trauma or childhood nuances that we have not yet let go of and thus, our physical body reacts by offers us feelings of “unwell,” “pain” or discomfort.

When muscle recruitment is less than optimal, that can be a sign of anything from injury to compensation to poor motor learning. Neuromuscular patterns are akin to thought processes or computer programs essentially. Now, when I say “corrective movement” I am referring to any exercise that corrects or improves better mechanics. This can be movement and performance coaching, specialized yoga, kettlebell work, body weight work – anything that promotes better motor learning and in a sequential manner based on the individuals unique mechanics.

SOMATIC MOVEMENT

Somatic patterning is an approach to body therapy that integrates the knowledge of human kinetics and kinesiology with practical applications and corrective movement exercises to improve posture and movement mechanics. Integrative Bodywork facilitates relaxation, structural and neuromuscular re-patterning, and overall healing.

This work nourishes the body — injuries, low energy, imbalances, and uncenteredness are transformed. Whether you need regular work or need a one time gift to yourself, I encourage you to try this work.

The FMS (Functional Movement Systems) assist with this re-patterning because it is based on pediatric development and what coaches call RNT. By taking a client back to pediatric patterns, they can release pent up “somatic emotions,” in their tissue that they may not even realize is preventing them from achieving better movement.  In the therapeutic sense; this style of somatic learning is seen often in Yoga and fascia stretch.

THE ATHLETE’S CORNER

For an athlete, neuromuscular re-patterning come in the form of DNT (dynamic neuromuscular re-patterning) or RNT (reactive neuromuscular re-patterning). RNT operates on the premise that the body will do what it needs to maintain balance – homeostasis.  I am a bif fan of combining this approach in association with Sport NLP (neuro linguistic programming) can support breaking fear based barriers.

Gray Cook often says, “Does turning on your glute give you a better squat, or is giving you a better squat a better way of teaching you to fire your glute?” The chicken and the egg complex.

For instance; let’s take the basic squat pattern (a hip hinge) or chair pose in Yoga. More often when trainers/teachers visually see a client performing an exercise inefficiently, we cue them verbally. For instance “keep the knee tracking in line with the hip,” or “don’t let the knees rotate out.” And the client replies…”I’m trying…. or I don’t get it.”

Many faulty movement patterns, the body doesn’t recognize that the pattern it’s maintaining is sub-optimal. It’s compensated and over time that specific (yet foundational movement pattern) has been altered.

To assist the client in recognizing the error in proprioception; the coach/teacher can  apply a small amount of force to get the movement pattern to correct itself and the client to “feel” the correct movement range of motion. In other words, if the knees tend to drift medially from the midlines of the feet during a squat, then pushing the knees inward while instructing the patient/client to resist the push will cause him/her to activate the muscles that externally rotate the femur (thigh) in the hip more intensely. This will allow the client to understand somatically, as well as neurologically how to clean up and correct the movement. Then you can verbally cue tempo, control, breathing etc.

CONCLUSION

The last 4 part series has been an exploration on the science behind the connection of mind and body, more importantly, between our connection to motor learning, acceptance and improvement towards optimal health of the mind, body and spirit. Buddha, said it best…”what we think, we become,” sometimes we just need a little nudge.

Make sure to stay in touch with my weekly posts on facebook! https://www.facebook.com/pages/YogaFORM/211465704181

MEDITATE ON BRAIN SCIENCE

MEDITATE ON BRAIN SCIENCE

Sarah Jamieson / Thoughts / , / 0 Comment

“With the ever growing impact of science in our lives, belief and spirituality have a greater role to play reminding us of our humanity. There is no contradiction between the two. Each gives us valuable insights into the other. Both science and the teachings of the Buddha tell us of the fundamental unity of all things.” ~Upaya Zen Center

 Brain Food for Thought:

  • How  do meditative practices influence pain and human suffering?
  • What role does the brain play in emotional well-being and health?
  • To what extent can our minds actually influence physical disease?
  • Are there important synergies here for transforming health care, and for  understanding our own evolutionary      limitations as a species?

Meditation has been extensively used since the dawn of time in many civilizations around the world as a means of cultivating a state of well-being, balance and flow of equilibrium between the mind, body, soul and environment. The practice of documented meditation has formally been found in ancient scripture as early as the third century BCE, in the Buddhist writings of Abhidharma.

What was once a “froo-froo,” only for the “yoga mat” exercise is now being studied in terms of its influence on brain activity, cognitive development and patterning. There is wide spread recognition of the influence that mind has on our physiological, attentional and affective paradigms; where more clinicians are integrating the application of emotional regulation and somatic healing in their clinical practices and merging the scientific research of brain science, with somatic developmental psychology and the art of meditation to prevent and treat disease such as mental illness, depression, etc.

At the Mind & Life Institute, the Dalai Lama and leading researchers in medicine, psychology, and neuroscience are exploring the healing potential of the human mind by using dynamic interchange along with intriguing research findings that shed light on the nature of the mind, its capacity to refine itself through training, and its role in physical and emotional health. The most recent Zen Brain program at the Institute of Mind & Life, explores trauma, stress, loss and the human potential for resilience and happiness.

“Mindful meditation may be described as sustained awareness aimed at non-reactive and nonattached mental observation, without cognitive or emotional interpretation of the unfolding moment-to-moment experience.” (Cahn & Polich, 2006; Gunar).

The role that meditation plays in brain development has been the subject of several theories and a number of studies.  At the Laboratory of Neuro Imaging at the University of California, Los Angeles, found that long-term meditators had greater gyrification — a term that describes the folding of the cerebral cortex, the outermost part of the brain.

Published in the Frontiers in Human Neuroscience journal the study is the latest effort from the U.C.L.A. lab to determine the extent to which meditation may affect neuroplasticity — the ability of the brain to make physiological changes. Previous studies found that the brains of long-term meditators had increased amounts of so-called gray and white matter (the former is believed to be involved in processing information; the latter is thought of as the “wiring” of the brain’s communication system.

In 2009, a study was presented at an American Heart Association meeting, suggested that the mental relaxation produced by meditation has physiological benefits for people with established coronary artery disease. Researchers followed about 200 high-risk patients for an average of five years. Among the 100 who meditated, there were 20 heart attacks, strokes and deaths; in the comparison group, there were 32.

The results – the meditators tended to remain free of disease longer and also reduced their systolic blood pressure. That study was conducted at the Medical College of Wisconsin inMilwaukee, in collaboration with the Institute for Natural Medicine and Prevention, a research institute based at the Maharishi University of Management in Fairfield, Iowa. The institute’s director, Dr. Robert H. Schneider, suggested that the stress reduction produced by the meditation could cause changes in the brain that cut stress hormones like cortisol and damp the inflammatory processes associated with atherosclerosis.

We already know that regular exercise; such as Yoga can reduce stress and increase the “happy chemicals” in our brain – endorphins, serotonin and dopamine. In 2010, more than 50 people gathered in the Circle of the Way temple at Upaya Zen Center in Santa Fe, New Mexico, to explore the connection between neuroscience and meditation.  This summer solstice, the same experience took place inNew York CityinTimes Square; where thousands of yogis came out to collectively “om” in the name of community and good energy.

“A human being is a part of a whole, called by us ‘universe,’ a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest… a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” – Albert Einstein

As a corrective coach, I know how important focus, visualization and control of one’s movements are crucial to a client’s success, but what is often neglected today is the power of the mind to improve or reduce a client’s success.  If the mind is not yet freed from self doubt and self defeating mind stuff; then the success rate of that client will be limited and the body will continue to move slowly and show limitations in a successful progression.

This is what somatic anthropology and mind-body practioners call “control and resignation. Much like our muscular states our psyche works a bit the same. “For instance… “I need to hold onto this, to keep control of it (a pattern of thought that holds many of us back from letting go of fears).. the hypo-response reflects a resignation that says, “attempting to do this is too exhausting; i give up.” The body (and mind) flow between a triad of states – over-activity, under-activity and neutrality. Present empirical findings indicate that these physical states generally correspond to psychological ones.Every part of the body may be said to also be part of the mind.” – Levine 1976

The answers are simple. Meditation is proven to have a hug influence on brain activity and physical response. Meditation produces significant increases in activity in the prefrontal cortex, the part of the brain responsible for positive characteristics like optimism and resilience, as well as “higher” executive functions as decision-making, judgment, and planning. All of which, can help combat and prevent physical disease.  When we operate in the prefrontal cortex (the front part of the brain) we are able to think more clearly, make better decisions, listen more attentively, see outside our own perspectives and see other people’s points of view and work together more effectively and more efficiently.

 

The question you should be asking yourself is “what are YOU thinking? Choose your thoughts wisely, as the infamous Gandhi once said…”thoughts become words, words become things, things become values”… and so on.

 

Sources:

NY Times – http://www.nytimes.com/2012/05/10/business/retirementspecial/meditation-as-brain-builder-gains-scientific-support.html?_r=1&pagewanted=all

 

The Huffington Post – http://www.huffingtonpost.com/roshi-joan-halifax/zen-brain-exploring-the-connection-between-neuroscience-and-meditation_b_964925.html

 

Body, Breath, & Consciousness – Ian Macnaughton

The (Me)ntal (Heal)th of Yoga

The (Me)ntal (Heal)th of Yoga

Sarah Jamieson / Events, Meditation, News, Teachers, Thoughts, Tips, Yogis / , , , , , , / 0 Comment

Most of us recognize that when we breath and move, we feel better.  Slowing down and taking time to de stress, relaxes our body and mind, isn’t just a “buzz phrase.” There are physiological, as well as psychological proven benefits that extend well beyond the mat when you practice yoga and deeply affects your mental health.

Thursday night I held a salon conversation connecting youth with the positive platform of mental health and at risk youth. Yoga came up frequently,  from all the speakers, as one of the best forms of exercise that can be implemented into schools to help promote self confidence, discipline, and balance.

Lets dig deeper and answer these questions…

Can yoga help them do more than just feel a little bit better?

Can it heal their mental illness?

Yoga has long been seen as a tool for improving mental health, although concepts of what that entails have shifted over time and are distinct in different cultures. Not to mention mental health statistics vary globally.

Mental illness affects 1 in every 3 Canadians, and what most of us do not realize is that suicide is the second largest killer of young adults between the ages of 15-24. The annual National Survey on Drug Use and Health, states about 20 percent of adults suffer some sort of mental illness each year, and about 5 percent experience a serious disorder that disrupts work, family or social life. In Canada, one 1 out of every 6 children or youth has access to mental health resources. These are staggering numbers.

There are several schools of yoga that focus specifically on the intersections between asana practice and emotional health, and a growing body of studies indicates that yoga is often an excellent tool to treat the troubled mind.

My personal opinion on style is through experience with populations who have or are at risk for mental illness, and what I have found works for clients with mood disorders and especially my work with vets in the Canadian Armed Forces, injured in combat, a Yin style or light Vinyasa seem to have the largest affect. Both involve breath work and slow, controlled movement.

To date, the most persuasive evidence of the benefits of hatha yoga, and in particular pranayama, stems from research conducted by the National Institute of Mental Health and Neuroscience  in India. New studies have shown a high success rate—up to 73 percent—for treating depression with breathing. .” It involves breathing naturally through the nose, mouth closed, in three distinct rhythms.

Yoga has been integrated into many high stress service careers; such as police departments and the Canadian Armed Forces. People who suffer from operational stress injuries or jobs that are high stress physically, as well as mentally are at greater risk, and Yoga can help combat high stress levels. Stress is one of the key factors in the onset of depression and anxiety.

Other benefits of yoga on our mental can include; improved ability to sleep, better moods, increased feelings of self-control, and better concentration and focus.

 

 

Sources:

Check out the full report in The Washington Post : http://wapo.st/wzYeST

Canadian Mental Health Association (CMHA): http://vancouver-burnaby.cmha.bc.ca/

 

Ohhhhh That Monkey Mind

Leeann / Reflections, Thoughts, Tips / , , , , , / 0 Comment

Do you ever feel like things are out of control? Your mind is racing with the things you have to get done. Perhaps the left over task you didn’t accomplish the previous day. There are so many thoughts rushing through your head that you cannot concentrate on one specific thing. Add into the mix the judgement we place on ourselves for not accomplishing everything we wanted to do in a particular day. The little negative thoughts that do not help but somehow slip in.

That’s the Monkey Mind; the devious little monkey that chatters away until we cannot think straight. It happens to all of us. I am sure it even happened to the Buddha at least once. Or maybe not, but to us mere humans it is a constant affliction that we try again and again to overcome.

I sometimes find that even on my mat I am surrounded by a cloud of thoughts that swirls out of control.

I try my hardest to bring myself back to the present moment so that I may enjoy my practice. It is a challenge, but eventually I just focus on one thing – my breath.

I try to see the breath flowing from each part of my body.

I try to feel the texture of my breath as it slips through my nostrils; slightly cool on the inhale and a little warmer on the exhale having come from my lungs.

I take myself to my lungs and see if I can image them expanding with each breath; the rib cage accommodating that needed expansion.

I feel my shoulders slowly relax as I exhale – encouraging my body to release and let go.

I feel my heart beat, with each breath it slows down.

I then travel to my belly and try to squeeze it closer to my spine in order to press out any remaining breath.

Then I start over, but perhaps this time I start with my toes – can my toes breathe? Why not?
You can imagine anything; there are no limits to the imagination. Have fun!

The mind may still wonder – again that monkey mind, but I try to imagine those thoughts as clouds in a beautiful blue sky. I acknowledge them and then I let them pass. I place no judgement on them, or value, I just let them go.

Of course, this in on your mat, but I believe that the same principles can be applied no matter where you are. Just bring yourself back to your body and your breath. Allow yourself to focus on something as lovely as the sky – even if it is grey. There are textures to that grey. There are rabbits in those clouds. Or anything else you can imagine. Isn’t this fun? Try not to be so serious, let everything go.

Allow yourself a moment or two to just breathe and remember that your mind doesn’t control you, you are in charge. You can slow everything down by taking yourself to your breath.

And remember to always be kind – the world is harsh with judgements. Try to believe that you are exactly where you are supposed to be.

You are perfect in your imperfections.

Namaste(source: dfareviews.com)

Sound Journey with Matthew Kocel

amyh / Events, Meditation, Reflections, Reviews, Teachers, Thoughts / , , , , , , / 1 Comment

This week was brilliant. I finished the second part of my 3-stage yoga teacher training certification. The highlight? After 8 straight days in class, our teacher Dan Clement arranged to have the Vancouver-based sound healer, throat singer and energy worker, Matthew Kocel, spend an afternoon with us before our 2-day break.

It was marvelous.

After a short intro about his journey and his work, Matthew explained that all matter is composed of dense vibrating energy. Combining the pure sounds of a harmonium, crystal and Tibetan singing bowls, conch shells, throat singing and mantra, Matthew creates sound that resonates in our bodies at a very tangible, energetic level.

He then invited us all to lie down on our mats and “go on a sound journey” with him.

Words seem so deficient for explaining the depth of experience we all felt. Without attempting to explain and thus limit the range of sensations my peers and I encountered, it was clear that something wonderful was happening. I was being moved by sound, my whole body was light and vibrating.

Matthew’s website is www.omshaman.com I strongly recommend attending one of his sound journeys – you will be amazed by the effects of sound on your body, mind and spirit.

Matthew trained as a massage therapist and attained his Reiki Master Level while in Colorado. He has delved into other energetic healing practices (see his website for more details, as well as music and events). He performs sound journeys routinely in the Vancouver area, as well as one-on-one healing sessions which combine all of his healing arts.

Matthew Kocel, www.omshaman.com Source: http://omshaman.com/fr_musicforawakening.cfm

You Don’t Always Get What You Want

Guest Author / Thoughts / , , / 0 Comment

Source: stateofsearch.com

I have been meditating on the teachings of those yogis, the Rolling Stones. You don’t always get what you want, but if you try– sometimes– you get what you need. So true.

What is it really that I want, and what is it that I need? The difference can be so minute that it can be hard to tell. The thing is, you can tell if you needed it or just wanted it when you don’t get it.

I have noticed a tendency among yogis to greet any personal struggles or tales of not getting what we want or need with some variation of the consolation “what’s meant to be will be”. Which I don’t think is true. There are many things in the world that are not meant to be—so many that I don’t have to list them. We do not live in the best of all possible worlds. There is great and meaningless suffering and many people are victims of cruelty that I cannot imagine, and I do not agree that it is meant to be.

There is truth in this phrase, but it is not the whole truth.

Sometimes we want things that we don’t need. When we are disappointed in these cases, perhaps it is meant to be. But there’s more to it than that. There’s powerful learning in this disappointment. It’s an opportunity to understand ourselves and our choices more fully. To examine our motivation. Brushing this off cuts off this avenue of exploration.

Our struggles, pain, and disappointment make us stronger so in that sense they are meant to be. As Earnest Hemmingway said: the world breaks everyone and afterwards some are strong at the broken places. A committed yoga practice allows us to be strong where we used to be broken. And to get what we need.

Indecision…

Guest Author / Meditation, Reflections, Styles, Teachers, Thoughts / , , , , / 0 Comment

I have been on the fence lately– about everything.

I’m making some changes in my life and it seems that the moment I change one thing, everything else is up for grabs too. I’m thinking about the life that I want to live, and realizing that everything is on the table. What is really important? Not what I think.

Indecision is about balance. It’s not always clear what choice leads to balance. My tried and true way is to go with my heart. Choose the option that makes my heart beat faster. But tonight, the ramifications of going in that direction seem extensive. Striking the balance between what feels best for me and what’s really best for me is daunting.

So I’m indecisive.

And that’s fine. It’s like the moment in a Yin yoga pose when you can’t bear the sensation, but you keep breathing and then your body opens up, like a sigh. It’s that moment– my teacher Cam calls it joyful discomfort. There is such freedom in that place.

Source: softwarebyrob.com

I’m meditating on my indecision. Getting still and breathing, quieting my mind even as it races. Staying with the joyful discomfort of not knowing how to find balance, confident that I will find the opening I need. Using this indecision as a reminder of how free I am.

Really, it’s a gift to be indecisive.

Baby Steps

Leeann / Reflections, Thoughts, Tips / , , , , , / 0 Comment

As mentioned in a previous post of mine, I have just recently had an operation; an operation to remove my gallbladder and gallstones. As this is right in the region of the core muscles, and having practice yoga for over 13 years, I was nervous as to how this would affect not only my ability to practice but also my ability to teach.

When I asked my surgeon how long my recovery would take the expected response was “as long as it takes, it depends on each individual”. What about yoga, I asked. Again the response, “take it easy and play it by how you feel; your body will tell you how slow or fast you should go”.

When he said that I was curious, but also hopeful that my body would tell me what was okay, hopeful that my mind would not get in the way of my recovery. As we have all experienced, the mind has its own set of rules, expectations and judgements. Sometimes these expectations are perfectly reasonable. Other times we can be very critical on ourselves.

As I am just on the early side of recovery I am hoping I will not fall into any false expectations or overly critical judgements of myself, but really I won’t be surprise when I do. It is natural to set up goals for oneself. I am hoping that if I keep reminding myself to take it easy, be kind and just accept whatever happens as being exactly what is supposed to happen, things will be fine.

I know that at least I have a foundation of yoga within me. That yogic breathing sets one up to regulate the body, to slowly calm and focus the mind away from all the rushing thoughts and expectations back to what is truly important: to remain focused on the breathe and try to relax.

It is also important to note that when trying to manage pain, a three pronged approach of yogic breathing, relaxation and meditation has be proven to help. According to an article in WomenFitness.net, meditation can have a 40% reduction in pain intensity. As muscles tend to relax when exhaling, it seems only logical that to extend the exhalation could only help reduce any built up tension. When in pain there is an increase in stress and tension, as the body tries to push the pain away. But by allowing yourself to remain focused on your breathing, allowing yourself to relax, this gives you an opportunity to move through the pain rather than resist it.

Of course this is all about taking baby steps back to a practice that is so important. I am hoping that if you or anyone you know are dealing with an injury or possibly chronic pain that you will continue to give yoga a try. And please remember to be kind to yourself.

(source: weightlosssteps.net)

The Beauty of Grace

Leeann / Reflections, Thoughts, Tips / , , , / 0 Comment

I came to my mat this morning and was reminded to let go of any judgements.

Maybe you are like me in that there is a continuous stream of running commentary throughout your practice.

Some days are better than others; sometimes I can completely surrender to my breath. I silence the “monkey mind”, let go and just appreciate the flow of my body, the steady in and out of my breath. Only a few comments slip out under my breath, but mostly I can forget about everything but the sound of my breath coming in and out of my nostrils.

Other times I am continuously judging my every move; where am I, how am I doing, comparing everything to yesterday’s session or perhaps the day before. This can get very frustrating as the more judgemental I get the less I seem to enjoy my class, I feel as if there is nothing I can do right.

Yet, if I just let go; if I can just practice Aparigraha by letting go of my expectations; letting go of all my worries, fears, and judgements – I will fall into the ease of just being.

Even the phrase sounds lovely… to just fall into being my true self. To allow myself to be who I am supposed to be without any expectations of being other that what I am at this perfect moment.

Have you found yourself comparing a previous class to one you are currently in and found something lacking? I have…

I compare the teacher to another. I compare how well I am doing; how the flow is going. So many things to think about, yet really…  why was that class more fulfilling. What expectations do I have of myself in this class; why is the class not working for me today?

Is it possible that I more fully surrendered into just existing; that I surrendered more deeply? That I allowed myself to relax, to let go of everything – with no thought as to how things should be, or how I want things to be.

Just the pure bliss of experiencing the present moment with no thought tied in yesterday or tomorrow.

If I can just admit that I am choosing not to be fulfilled in this present moment; that my expectations of this moment is what is holding me back from just being. If I allowed myself the pleasure of just experiencing I would receive the grace of just being.

Aparigraha reminds us to let go, to allow you the space to fill with grace.

(source: luna0729.blogspot.com)

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