Mind
Healing begins first in the mind. Ayurvedic medicine recognizes the connection between the mind and body. Physical health and mental well-being are interdependent, and imbalances in one can affect the other. When faced with any stressful situation the mind becomes agitated and can create a physical response (think fight or flight) = STRESS. Stress causes an inflammatory response in the body, and inflammation can impede cancer healing. This spinning of a multitude of thoughts and fears is often referred to as the “monkey mind”. Conversely if we can quiet our thoughts and induce a state of Calm we will reduce inflammation, our heart rate and stress hormones; and create a positive physical response.
Here are some ways to incorporate a sense of Calm in your life. Choose one or more of these methods to include in your routine 2-3 times per day.
Breathe
When you feel stressed, anxious or out of control “just stop” , take 3 deep breathes in and out. Really it can be that simple. You could also incorporate one of the many Ayurveda methods called Pranayama
Pranayama
A set of breathing exercises that involves intentional regulation of the breath to achieve physical, mental and spiritual well-being. Pranayama can reduce stress and anxiety, balance the nervous system, improve the cardiovascular health and promote relaxation and mindfulness. There are many pranayama techniques. To begin find a comfortable seated position, close your eyes, focus on your breath and follow the instructions on the chosen technique. Start with a few minutes of practice and gradually increase as you find your Calm.
Alternate nostril breathing- Inhale through one nostril, exhale through the other and repeat.* video or handout
Humming bee breath – Inhale deeply close your lips, and hum like a bee while exhaling* video
Ujjayi breath - Inhale and exhale slowly through the nose, constricting the back of the throat to create a soft hissing sound (think Darth Vader)*video
4-7-8 breath - Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. *video
Kapalabhati breath – Rapidly inhale and exhale through the nose, drawing the abdomen in with each exhale. *video or handouts
Meditation
Besides expanding the mind, meditation reduces stress, improves immunity and enhances the body’s ability to heal. Studies have shown that even in beginners, meditation slows respiration and heart rate, lowers blood pressure, improves circulation and sleep, decreases anxiety and depression, improves post operative healing, and reduces chronic pain (Grossman et al. 2004).
There are many ways to meditate, finding the one that resonates with you that you will make part of your daily routine is the right one for you. There are many apps. that you can download or find a teacher or join a group.
Duke University developed a method for the “Calm Your Stress Study,” which has you select a sound or phrase to focus on, then start with three minutes of silent meditation. Focus on the quality of the experience. A good quality experience would be to stay focused on the mantra and let your thoughts drift by without tracking them. Let the quantity (time) take care of itself. You may find that you quickly work up to twenty minutes effortlessly. As the length of meditation time increases so do the health benefits.
Journaling
Besides expanding the mind, meditation reduces stress, improves immunity and enhances the body’s ability to heal. Studies have shown that even in beginners, meditation slows respiration and heart rate, lowers blood pressure, improves circulation and sleep, decreases anxiety and depression, improves post operative healing, and reduces chronic pain (Grossman et al. 2004).
There are many ways to meditate, finding the one that resonates with you that you will make part of your daily routine is the right one for you. There are many apps. that you can download or find a teacher or join a group.
Duke University developed a method for the “Calm Your Stress Study,” which has you select a sound or phrase to focus on, then start with three minutes of silent meditation. Focus on the quality of the experience. A good quality experience would be to stay focused on the mantra and let your thoughts drift by without tracking them. Let the quantity (time) take care of itself. You may find that you quickly work up to twenty minutes effortlessly. As the length of meditation time increases so do the health benefits.
Sleep
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