Yoga & Mindfulness Techniques to Be More Present
As we hurtle towards Christmas, I am increasingly spending time planning and looking ahead to the 25 December. It’s easy to get pulled out of the present moment and miss out on what’s happening right now, in this moment. And actually, the lead up is half the fun…especially with kids involved.
Maybe you’re reading this and Christmas is long gone…it’s the same with other things in our lives. Perhaps you can think of an event, birthday or holiday on the horizon that keeps pulling your mind forwards.
This is also a unique moment in history where we have had restrictions placed upon us and our basic human rights violated. As a result, we may have dates circled in our calendar that we’re hanging out for, which again pulls us away from what we are experiencing right now. And let’s be honest, it can be really enticing to linger in the past or try to predict the future when we feel like the world is falling apart and we’re in a dark place.
Read on to explore yoga techniques, breath mantras, meditation and essential oils to help bring you back to the now.
The Senses
My favourite tool for practicing presence on the yoga mat, is playing with the senses.
To start off your practice, I suggest a Senses Meditation where you focus intently on each sense and gradually move from Hearing, to Touch, Smell, Taste & Sight.
For me, the sense of taste is the trickiest. I used to also struggle with sense of smell, but this is where you can integrate your oils for really Simply apply your favourite essential oils topically prior to your practice, and/or pop some into the diffuser. I love the Yoga Oils, read more about them here
When you move onto the sense of sight, keep your eyes closed and notice the shadows and the light, any colours or patterns.
As you move out of your meditation and into the asana, can you play with the gaze, playing with the gaze (drishti) and the feel of your hands and feet. Some prompts for you:
Where do your eyes land in downward dog?
Can you control your gaze and keep it steady? How does that impact your mind?
What does your mat feel like under your hands and feet?
If you try doing a sun salutation with your eyes closed (or half-closed!), what does that feel like? Do other senses become amplified?
The great thing about this is you don’t need your yoga mat. You can do this anywhere. My hope is always to help my students to discover and practice new tools on their mat, but then you take them out into your life.
The Essential Oils
When we feel grounded and steady, we can sit in the moment and be present. If you think of how trees stand strong and solid, they aid us to do the same. Frankinsence is the oil of turth and will help you to be
Roll Steady (Kids blend) onto the back of your neck and inner forearms.
I apply a drop of Balance to my feet every single morning. This combo of firs is designed to make us feel more grounded and it’s already diluted in fractionated coconut oil which makes it so easy to dab onto onto feet or wrists before yoga. Anchor (the yoga oil) would be a great alternative.
Adaptiv is our tranquil blend and it’s super talent is helping the brain to adapt to stressful circumstances. If our mind is able to adapt and deal with stress, it’s less likely to be overthinking and more comfortable being present.
“Today we wake up to a city waking up. Every sense open to take in all the details that were too small to be taken for granted. The world we knew isn’t the world we now have the opportunity to rediscover. So let’s start this story like lovers starting anew. Let’s live better. Richer, As the simplest thing like sitting down for a coffee becomes a grand adventure” - @boyunderbridge
Yin/Restore Sequence:
Lie flat on your back or come to seated: Five Senses Meditation as described above
Butterfly (seated): breath away your day, release any thoughts of tomorrow. Use the Breath Mantra I Am / Here Now or I am / Present (described above)
Rabbit - ground your thoughts.
Sphinx > Seal > Childs Pose
1/2 Dragonfly on right, then left. Focus on the stillness, head the sound of your breath.
Caterpillar - turn inwards. Heard the sound of your breathe.
Supta Baddha Konasana - brings hands to heart/belly. Focus on the sense of touch as your body rises and falls.
Happy Baby
Legs up the Wall
Savasana (teachers - you might like to use a singing bowl)
Flow Sequence:
Lie flat on your back or come to seated: Five Senses Meditation
Butterfly (seated)
Rabbit - ground your thoughts
Cat/Cow - where’s your head?
Downward Dog - where’s your gaze? Fix it on one point
Sun A - feel the texture of your mat. Focus on keeping your gaze steady and intentional. On the third round, try doing it with your eyes closed. Repeat.
Plank: hold. Try not to let your brain skip forwards
Sun B; W1, W2, Rev, Ext SA - notice your gaze
CL > sweep arms forwards and back > interlace hands behind + bow forwards > aeroplane > W3
Dancers
Headstand Prep / Headstand or Rabbit
Lizard
Double Legged Forward Fold
Savasana
Breath Mantras
Combining the breath with mantra, provides an amazing tool to bring us back in to the present.
Inhale: I am / Exhale: Here Now
Inhale: I am / Exhale: Present
I find using one, or a combo of these mantras, helps to bring my mind to one point of focus.
Bring your attention to where you feel the breath in your body. As you inhale and exhale, follow the movement of the body - the rise and the fall, the lift and the drop. Keep coming back to your breath. Notice it’s texture.
The Inspiration
I wanted to share the quote that inspired this lesson plan:
“Today we wake up to a city waking up. Every sense open to take in all the details that were too small to be taken for granted. The world we knew isn’t the world we now have the opportunity to rediscover. So let’s start this story like lovers starting anew. Let’s live better. Richer, As the simplest thing like sitting down for a coffee becomes a grand adventure” - @boyunderbridge
Reflections or Journaling Prompts:
As you enter back into the world, are your senses observing anything new?
What small details do you no longer take for granted?
What does it feel like when you’re present?
When are you fully present? What are you doing and who are you with?
How do others respond to you when you are present vs when you are not?
How can you live better?
What simple acts now feel like an adventure?
Stay present in the festive season with my $9 “From Presents to Presence” meditation here!
Or if you’d like to enhance your yoga practice with essential oils (& get 25% off the Yoga Collection in November!) please either contact me or head on over to my essential oils page for instructions on how to get started.
Namaste,
Lou x