Archive for Practice
Compassion and Generosity
For those of you who live in Pittsburgh and use public buses regularly for transportation, you know that the last week has been a nightmare. At all times of day and night the buses are crowded and most service that we had come to depend on every 15-20 minutes is now only coming once every hour. Many bus drivers are frustrated and exhausted and riders are squished and even riders that have no business standing and hanging on for dear life are being asked to do so. With the reduction in service, many buses are too crowded to stop and pick up new passengers along the route. As I looked out the window when we passed stops by there were literally ten to twenty people waiting at these stops who would now have to wait 30-minutes to an hour for the next bus with absolutely no guarantee that one might come that would actually be able to stop and pick them up.
I am currently 30+ weeks pregnant and was riding the bus with my four year old son last weekend since I had promised him a trip to the library. It was the middle of the day on a Sunday and we got onto a very crowded bus. One person in the front got up to give us their seat and I had my preschool age son sit down and I stood in front of him. The way the seat hit him in the back of the legs caused his legs to “fall asleep” during the ride and when we got up to push our way out of the bus his little legs buckled under him and by the time we made it off the bus he was complaining that his knee hurt. We had to go into a drug store for something and, by that point, my son was loudly insistent that his knee hurt VERY MUCH. Upon inspection it was clear to me that it was related to the seat on the bus and would be relieved in a few minutes since the cause of the problem had been removed.
About 5-minutes later, a man wearing exceptionally filthy clothing and pushing around a small cart of equally filthy belongings came up to me in the drug store. In one of his hands, he held out a damaged children’s toy that had, in its day of new glory, probably been a plastic jeep car of some kind, but was now a three-wheeled go cart without doors or a roof—-just the base and three-wheels remained. The man said to me, “Your little boy’s knee is hurt? Would this help him feel better?” I was so shocked that all I could come up with was, “Oh, no, we couldn’t take your car! Thank you so much, but his knee will feel better in just a minute.” But after we left the store, all I could think about was the incredible human capacity for compassion and generosity that is possible regardless of our perceived or actual economic resources.
Here I was, completely self-absorbed in my clean clothes with my floral Vera Bradley purse working through my frustration at having had to wait for a bus and be so inconvenienced by the uncomfortable ride while I searched the shelf for allergy medicine that I could afford to buy for my child and this man, who appeared to have nothing—certainly, he had less resources than I did at that moment—offered both his compassion for my son’s pain and an extension of a gift of all he had. My response was to refuse the physical gift, but the extension of compassion and this generous offer are gifts that will remain with me for a very long time.
So many of us think that we don’t have anything to offer, when, at any given moment, we are given infinite opportunities to extend compassion and generosity to the people around us. While making donations to organizations and individuals who are doing important work in our community and around the world have their place, if we do not have the financial resources to make these kind of donations, there are still opportunities to give and to improve the lives of other people. A kind word, an offer of help, giving your seat on a crowded bus, or an extension of the resources that you do have without any selfish intent—–these are gifts that we can all give to one another.
Research shows that meditation that includes the extension of compassionate thoughts and wishes, even to complete strangers and on a large scale such as an intention for the happiness of “all living beings” has a profound impact on the shape of our brains and, ultimately, our own health. This is not to suggest that we should be compassionate only to reduce our own emotional and inflammatory response to stress, but there truly are benefits to all living beings, including ourselves, when we make this a part of our practice. Instead of thinking that we have very little to offer, we can delight in the fact that being alive gives us myriad opportunities to explore the gift of compassion regardless of our economic status, career choice or lifestyle. Even better news is that every breath we take is a new opportunity, a refresh button of sorts, and a chance to take this moment to improve the experience of all living beings.
Post by Sharon Fennimore Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. Find out more about comprehensive meditation and stress reduction programs on Sharon’s website.
Frozen Food Month
Seriously, did you know that March was Frozen Food Month? I didn’t know this until I received an e-mail from Giant Eagle supermarkets here in Pittsburgh indicating that there was just one week left to appreciate frozen foods. From Lean Pockets to Ego waffles to Mint Chocolate Chip Ice Cream (my personal favorite of the frozen edibles), we had a whole month to appreciate frozen foods and I squandered it not realizing my loss. But, it’s not too late, there’s still a whole week to take advantage of this special time to explore the delights of our freezers.
Did you know what else March is? Women’s History Month. Yes, women share the glory of this month with frozen foods. So far, President Obama has not yet made an official Women’s History Month 2011 Proclamation. When he does, it will be posted here. Now, while we mere citizens have an entire week to honor frozen foods and the ladies we love at the same time by buying them some ice cream, the President only has one more week to come up with an official proclamation on the topic of Women’s History Month 2011. Might I suggest that he enjoy the convenience of a frozen food while writing? The thing is that I didn’t know that all of the Presidential Proclamations were available like this. I have to admit, it’s a rather curious collection. This month*, President Obama has offered Proclamations on topics ranging from from “Save Your Vision Week” to honoring the 100th Anniversary of the Triangle Shirtwaist Factory Fire to the 150th Anniversary of the Unification of Italy. It seems that when you are President of the United States, remembering your own wedding anniversary is the least of your problems. So far, nothing yet on either frozen foods or the important contributions of women in the history of the United States.
What does any of this have to do with yoga or meditation? It has everything to do with yoga! Yoga and meditation are practices that encourage us to become aware in this moment. By proclaiming a day, week or month a certain theme, we are suggesting that there are things we appreciate or that we should recognize that we may generally ignore. This is what we do in our practice as well. All day long we breathe, but when we practice, we watch the breath. We see all the qualities of the breath—fast, slow, shallow, deep. We experience the sensation of each in-breath as an in-breath and each out-breath as an out-breath and we feel our body’s response. Setting aside some time each day for your yoga and meditation practice is like proclaiming that the next hour is “Sensation of Breath Hour.” We come to appreciate what we generally take for granted.
Posted by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. You can find out information about classes and teacher training programs with Sharon at http://www.yogamatrika.com/ and prenatal/postnatal programs and support services at http://www.matrikaprenatal.com.
*Wondering what President Obama proclaimed about this special month in March 2010? Check out the proclamation archives here.
Stir the Sea
And on this first day of spring, the morning after the most magnificent moon, I offer a poem by Shutaku:
Mind set free in the Dharma-realm,
I sit at the moon-filled window
Watching the mountains with my ears,
Hearing the stream with open eyes.
Each molecule preaches perfect law,
Each moment chants true sutra:
The most fleeting thought is timeless.
A single hair’s enough to stir the sea.
Spring Preparation #6: Make a Commitment
The kind of commitment that I’m talking about is also sometimes referred to as “put your money where your mouth is.” You know that you want to make a commitment to developing your yoga practice, your meditation practice or both. Maybe you’ve been meaning to try yoga for a while. Perhaps, after the 15th article you’ve read this month about the benefits of meditation you feel almost obligated to give it a try. Maybe you’ve let your mat get dusty this winter or it might even be frozen in your trunk?
Whether you’ve never done yoga or meditated before or you’ve been a yogi at heart for forever, this season of renewal reminds us of the value of commitment. Registering for an 8-week small group series with Sharon for this spring is an excellent way to ease yourself back on your mat or cushion or find out what all the buzz is about for yourself for the very first time.
Here are just some of the benefits to committing to a private small-group class over dropping-in on large studio classes:
- You have the opportunity to develop a relationship with your teacher and your fellow students. You know that this small group will notice your absence and you will miss seeing them too and these relationships help you get to class when you aren’t quite feeling up to it.
- You write the dates and times on your calendar and then you make it happen. If you have to arrange a babysitter, then you do it. If you have to figure out what bus you are going to take, you find that schedule. When it is on your calendar, then you do it. Making a class a habit is an excellent way to make sure that you actually attend.
- In a small group you get the attention and support you need to learn new skills. With an 8-week series, the material can be presented in a consecutive way. The instructor can get to know you and your special abilities and is prepared to modify your practice just for you. No more hiding in the back of the room just hoping you don’t hurt yourself!
- Let’s be honest. You spent the money and now you are going to show up.
- When you make a commitment, a whole new realm of opportunities will open up for you. Whenever you make a commitment, it means saying “no” to other things or people. But, it also means that a completely new set of possibilities will be revealed to you.
Stop talking about doing yoga or learning how to meditate and SIGN-UP. See you in April!
This post was written by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. Read more about Sharon on her website.
Spring Meditation #2: Yoga to Balance the Liver
Spring
The water murmurs
In the old stone well,
And, a rippling mirror,
Gives back the clear blue sky.
The river roars,
Swollen with the late rains of spring.
On the cool, jade-green grass
The golden sunshine
Splashes.
Sometimes, at early dawn,
I climb
Even as far as Lien Shan Temple.
In the spring
I plow the thirsty field,
That it may drink new life.
I eat a little,
I work a little,
Each day my hair grows thinner,
And, it seems,
I lean ever a bit more heavily
On my old thornwood cane.
~Liu Tzu-Hui, Sung Dynasty, AD 960-1278
[This translation from Beinfield and Korngold, page 160]
With the coming of spring, here is a gentle yoga-based exercise to balance the liver energy in the body.
The energy of the liver (or, “Liver Meridian”) starts at the inside base of the big toe and runs up the inside of the leg, goes through the reproductive organs and flows under the front of the ribs into the liver where it circulates upwards through the lungs. This energy line controls the eyes and the nervous system.
Part 1:
For those of you who are familiar with “Bridge Pose” then this exercise will make more sense. If you are not familiar with “Bridge Pose” then check out this description here.
Start: Lie on your back, bend your knees and place the soles of your feet on the floor with your heels as close to your sitting bones as possible. If you can, grab your ankles with your hands. If you can’t reach your ankles or that is uncomfortable, then place your arms by your sides with your palms facing down.
Exercise: Inhale and lift up through your thighs and pelvis and exhale as you slowly lower down. Relax for a few breaths and then come up again as you inhale and stretch up as high as you can through the thighs and belly. Tighten your buttocks then contract a little bit more and really squeeze. Then relax your body as you slowly lower down.
End: Release your ankles and then lie down on the floor. Rest and relax completely with your legs stretched out in front of you and your entire back resting on the floor.
Part 2:
Start: While still lying on your back, reach your arms up so that your palms face one another and your fingers are reaching towards the sky. Take a deep breath.
Exercise: Make fists with your hands and squeeze the muscles in your arms. Slowly exhale as you bring your fists down towards your chest.
Do this four times—–inhale and reaching up through the arms and exhaling slowly lower your fists down towards your chest
End: Relax on your back with your arms by your sides.
Part 3:
Deep relaxation: Lie on your back with your arms by your sides and your palms facing up. Set a timer so that you can completely let go for a minimum of 5-minutes. Relax your body completely and just feel your breath fall into a natural pattern.
SOURCES
Beinfield, Harriet and Efrem Korngold. Between Heaven and Earth: A Guide to Chinese Medicine.
Gach, Michael Reed and Carolyn Marco. The Acupressure Stress Management Book. Acu-Yoga: Designed to Relieve Stress and Tension.
Just Twenty-Days
In just twenty-days it will be spring. For any readers in parts of the country where it hasn’t snowed or dropped ice every week since Thanksgiving or where you have had more than five days of sun in the past four-months, perhaps the significance of this announcement escapes you. But, for my gentle readers located in places in the world where this type of environmental stress has been a part of your daily life for over a quarter of the year, you know in every cell of your body and every corner of your soul what the true meaning of this revelation is.
It means that our faith has not been misplaced. It means that our desire for light, for transformation and creativity is about to be answered. There have already been subtle signs of the changes in energy and season here in Pittsburgh. The sky is lighter earlier in the morning and stays lighter well past 5:00 pm. In the morning, early song birds send their sweet message into the air. In even the darkest corners of the brownest patches of earth there are the tips of bulb greens reaching out, digging out, and pushing towards the sky.
In honor of this special 20-day period, I will be posting a spring countdown message each and every day with a suggestion of a poem, reading, meditation, visualization, nutrition and/or activity to support this change in seasons. As much as we desire spring to be with us right now, this is an excellent opportunity to prepare mentally, spiritually and physically for this change of seasons. I hope you will join me in savoring this release of darkness and moving towards the light and color of spring in a holistic way that recognizes not only what is lost, but also what is gained.
Optimize Fertility with Yoga
Read about yoga, stress and fertility here.
Read about classes in meditation and yoga to support optimum fertility here.
Yoga Benefits that Optimize Fertility and Reproductive Health
- stress relief
- hormone balance
- endocrine system support
- increased circulation to reproductive organs
- enhanced quality of sleep
- decreased anxiety and fear
Yoga is a magnificent form of preparation for all creative activities and having a regular yoga practice is a beautiful way to support optimum fertility and reproductive health for men and women. Rather than think of yoga as one more thing you can do to help get pregnant or as an addition to any treatment you may be receiving for an “infertility” diagnosis, we believe that yoga should be something that you do for yourself. Enjoy!
Our classroom environment is kept to a comfortable temperature and we offer non-competitive classes that are ideal for women and men that are actively trying to conceive. All yoga and meditation classes on the schedule are excellent for supporting reproductive health.
Yoga for Optimum Fertility Series
Four-Week Series on Thursdays from 6:00 to 7:30pm ($80)
April 7 through May 5
Check here for description, location and detailed registration information.
Meditation in Motion
Read more on the benefits of meditation.
Read more on how regular meditation can impact your genetic expression.
Read here on basic instructions for mindfulness meditation.
Meditation in Motion: 4-class Series
Mondays 6:00-7:30 pm, 3/14 through 4/4
Facilitated by: Sharon Rudyk
Cost for 4-class series: $65 (Online Registration HERE)
Research indicates that the benefits of mindful breathing, gentle physical movements and a variety of techniques including visualization and meditation are powerful tools for health and healing. From reversing heart disease to changing the expression of your genes, a regular meditation practice has a significant impact on your quality of life. In this small group series, we will specifically explore a variety of meditation techniques that can be used by anyone regardless of your previous experience with yoga or meditation. We will do some physical movements, but these types of movements are very natural and can be accomplished by any adult regardless of your physical shape or abilities (they can even be done while sitting in a chair!). Relieve stress, relax the body and learn quick and simple ways to improve your quality of life every single day.
Here is a video about walking meditation
Football, Swimsuits and the Yoga of Feminism
As I teach two prenatal yoga classes every week, I have the honor and joy of watching incredibly strong women embody the true spirit of Warrior poses. I can actually see the energy rising up through the soles of their feet and into their core to support the amazing act of creation they carry within them. There is a courage, a dignity and strength of force there that is palpable in the room. It is, for me, an experience and one that brings me, each class, into a new appreciation for the beauty and strength that is woman. The energy of these movements is the embodiment of grace. Grace representing the fact that each one of these women has opened their hearts to the potential for immense joy and immeasurable loss and grief. No words are required. Through movement and intention, the expression of strength and grace is clear and concise.
Last weekend, I was able to catch the very end of the playoff game between the Steelers and the Ravens. While I can’t say that I am a fan of football in general, there is something so very beautiful about watching the Steelers right now. The coordination combined with strength and expression of sheer will as well as the skill combined with brutality and violence is something to behold. Not only are these men amazing athletes, but they have the courage to take a flying leap into a pile of men and to throw their bodies with incredible force and at high speeds into one another. As anyone who knows me can appreciate, if a ball (or anything else for that matter) is coming my way, my only instinct is to duck and cover. Therefore, I have this incredible awe and appreciation for what is being required of these men in this game.
After the game, we were flipping through channels and found the Miss America pagent. It was already the swimsuit competition and about 40-women in identical black bikinis and heals were walking accross the stage in various choreographed formations. Each one beautiful, young, in great shape, smiling and basically, half naked on national television. I don’t have a problem with naked and these women were easy on the eyes to say the least. But, let’s be honest here– a bikini is really underpants and bra made for swimming and, well, you can’t swim in heels and I didn’t see a pool anywhere nearby. Immediately, I thought of the national news stories of the past year that involved mothers being asked to leave airplanes and coffee shops because they were breastfeeding. These mothers were offending those around them by, horror of horrors, exposing some of their breast! The NERVE! Even more GROSS—they were using this breast to, yuck, feed their baby. Did I mention, in PUBLIC? And yet, here before my eyes were lots of breasts and bellies and butts on display all balancing on top of high heels for maximum effect.
And what was the effect? I felt that the effect was that these intelligent, athletic and beautiful women were weakened. After the bikini competition, they all ran off frantically to get on their ballgowns and then they raced around preparing for the talent competition and then they were given the time to answer one significant political or ethical question with a maximum of one sentence. The whole experience gave the image of the ideal American woman as one who is perfect in every way, but frantic and weak as they rush mindlessly around trying to look good and irish dance and talk about globalism all while trying to balance on the tip of a heel on national tv in their underwear. I felt none of the awe that I do in a room full of women doing prenatal yoga or the immense respect for the football players.
The more that I considered the issue, I continued to return to the idea of mindfulness. The weakness of the Miss America contestants really had nothing to do with their dress or the different aspects of the competition, it was due to the frantic nature of the timing. It wasn’t just whether or not they could meet the tasks required, it was about how fast they could meet each task. The pregnant women are focused, the football players are focused, but the contestants were both naked and engaged in a process that took away their ability to be mindful. It made them seem silly and took away from the actual value of their talents and accomplishments. It made the winner seem arbitrary and, most likely, set all of the contestants up for some level of trauma. How long must it take to process that experience when they didn’t even have a chance to experience it?
My conclusion is that there is great strength in mindfulness. My analysis has shown me clearly that frantic behavior weakens even the strongest, most talented and intelligent. The way that our culture supports the idea that multi-tasking is a virtue leads us to weakness and creates a kind of deep seated stress and trauma. Making a commitment in the moment, centering through the intention of that commitment and then following through with grace is the only path to the result that we honestly desire. Yoga and meditation provide us with the means for learning and practicing these skills in a safe environment. No matter how frantic our rush to class was, how crazy our day, how stressed we feel, once we put out the mat and start to breathe we re-gain our strength. We are no longer the young woman in her underwear and heels on tv trying to sing an opera while mentally preparing to answer a question about world peace.
Posted by Sharon Rudyk. http://www.yogamatrika.com/ and http://www.matrikaprenatal.com
Holiday Yoga: A Prenatal Practice
Yoga Matrika is going to be offering a limited number of prenatal yoga classes during the holidays. In case you don’t live in Pittsburgh and have found this practice online, Yoga Matrika offers prenatal yoga classes in Pittsburgh, Pennsylvania. The good news about this practice is that you can do it anywhere!
We all know that even a few stretches and relaxation exercises can make a huge difference in how we feel during pregnancy. During the holidays, our diets and schedules change and this makes it even more important that we maintain our practice. Here is a very short practice that is appropriate for pregnant women that you can do at home, if you are traveling or wherever you roam. For all you Pittsburgh-based Matrika Mammas, I look forward to seeing you again in person for class in the new year!
Center & Breathe
First step, find a comfortable seat. You do not have to be sitting on the floor and if you are at all swollen or feel any aches, it may be best for you to sit in a chair. If you are seated in a chair, you want to just sit on the front edge of the chair (not leaning back and resting on the seat back) and make sure that your feet are firmly placed on the ground. If this is uncomfortable due to the height of the chair, you can place support under your feet (yoga blocks, phone books, etc.). Just make sure that you have balanced support under each side of the body. From here, take one palm and rest it over your heart center and another hand over your belly. Very gently start to take deep breaths. Feel the front of your body rise with the in-breath and as you exhale, release the full breath and any tension you might be holding in your body. You can do this for as long as you like, but even taking 5-10 deep breaths will help you feel much more centered and relaxed.
Relax Back and Hips
Come down onto your hands and knees and practice cat/cow. Keep your neck relaxed and focus on the gentle forward and back sway of the pelvis. You can do as few of these or as many of these as you like. If you feel tight through the hips or have low back tension, you may also want to take your hips in circles. It can be helpful to imagine that you have a paintbrush dangling from your navel and that you are making perfect circles on the floor beneath you. Move as slowly or as quickly as feels right to you.
Energize the Body and Release Tension
Practice Warrior II pose on the right and left sides of the body. Focus on opening your heart, relaxing the shoulders and keep your bent knee (the front knee) coming out directly over the ankle. Use your inner thigh strength to deepen the stretch and keep your knee in a healthy position. The back leg is straight and you are opening through the pelvis. Gently tuck your sitting bones under you to lengthen the low back and release low back strain. Breathe!
Relax the hips & Stretch the Back
Come into Cobbler’s Pose. With the soles of your feet together, take deep breaths into the body. If you are rounded through the low back, place a folded blanket, towel or pillow under your sitting bones. You can sit here and breathe for as long as you like. If you would like to stretch the back body, then allow yourself to round forward as far as you feel comfortable. Keep your shoulders relaxed and breathe.
Deep Relaxation
It is very important to actively relax the body for a few minutes each and every day. This is different from napping or sleeping. Find a comfortable position for your body lying on the floor—-if it feels good, then it is safe. Bring your awareness to your feet and actively and systematically relax your body from your toes to the crown of your head. You may want to purchase a deep relaxation tape or download a Yoga Nidra from iTunes. It can be helpful to choose some beautiful music or chanting that you enjoy and play that while you relax.
Enjoy the holidays and new year Matrika Mammas! Check out our new Pregnancy and Postnatal website. Please do not practice yoga if any of these exercises make you uncomfortable, cause pain or if your care provider has put you on bed rest or encouraged you to limit physical activity. You should never feel pain in your yoga practice, pregnant or not, and these are not exercises you should “push through” or force yourself to do. All of these suggested exercises should feel good and relieve tension and strain in your body.
This practice was designed with love by Sharon Fennimore Rudyk, the owner of Yoga Matrika and director of all Matrika Prenatal programs. Currently, our classes, workshops and Childbirth Education programs are mostly held in Squirrel Hill, Pittsburgh, Pennsylvania. Please feel free to contact Sharon directly with any questions (412) 855-5692.