As we mentioned in last week’s post, yoga is an ancient, yet powerful tool for your mental and behavioral health, and you don’t need to be an experienced yogi to feel the benefits. It is actually much simpler than you might think. This is the second of a three part series brought to you by Water’s Edge Counseling’s very own Gabriella Lehmkuhle on yoga, breathwork and meditation. Enjoy!
Yoga is the simultaneous combination of three practices:
- physical postures
- breathwork
- meditation
These practices regulate many human body systems, especially the nervous system, which is responsible for mental and behavioral health functions. In fact, there is scientific evidence supporting the use of yoga to treat a variety of mental and behavioral health symptoms and disorders, from anxiety to schizophrenia.*
The intention of this blog post is to share practical yoga skills that you can add to your mental and behavioral health toolbox. Please advise that yoga may not work or be safe for everyone. It is always best to consult with a medical professional before undertaking a new physical activity. However, each week I will only share a single basic physical posture/pose in addition to breathwork and meditation. You are the expert of your own body. Carefully exit any posture you feel is overwhelming.
Listed below are three combinations of easy yoga poses, breathwork techniques, and meditative skills to improve your mental and behavioral wellbeing:
Equipment:
I recommend using a yoga mat if you have one. Otherwise, you can practice these skills on soft flooring (e.g., rug or carpet) or on a thick blanket or towel.
Pose of Week #2
Posture: Child’s Pose
Directions:
- Position yourself on your hands and knees in Table Top Pose
- Sit your bottom on your heels
- Either keep your arms extended over your head or rest your arms along your body
Tips:
- Allow your forehead to rest on the ground
- Relax your shoulders and leg muscles
Modifications:
- Rest on a pillow or blanket under your chest and head
- Step your hands forward and lift your bottom for a more challenging Melting Heart Pose
Breathwork: Hummingbird Breathing
Hummingbird Breathing is the next level of Exhale Challenging, and I especially appreciate this breathing exercise in Child’s Pose. Inhale as normal, and as you mindfully create a long, relieving exhale, allow yourself to make a humming or “om” sound. Allow the vibration of these hums to sooth you. Notice where you feel the vibration in your body as you lie in Child’s pose. Ask yourself, “Where am I feeling relief” or “What can I let go of in this practice?” Allow these sensations to connect you to the earth while in Child’s Pose.
Meditation: A Peaceful Place
A Peaceful Place is a meditation strategy where you create and visit a peaceful place designed in your mind. I love this strategy because, let’s face it, this world is not always the peaceful place we need. Therefore, this strategy allows you to portably carry in your mind an imagined peaceful place that you can visit anywhere and anytime you need relief. As you are laying in child’s pose, guide yourself through a script like the one below or follow my recorded meditation.
A Peaceful Place:
I welcome you to close your eyes, if you feel safe to do so, or focus on a static object in your space. Tune into your breath. Consciously alter your breathing, so you are taking extra long, soothing exhales. Acknowledge the thoughts racing through your mind and their accompanying emotions. Allow yourself to leave these thoughts and emotions as is, so you can visit your peaceful place. Imagine yourself walking away from these thoughts and emotions. Are you exiting a room or building? What does it look like? Is it a familiar place?
Step outside. Notice the comfortable temperature and delightful weather conditions. You see an open path into a welcoming forest, and without a rush, you make your way to the pathway. Imagine the sounds of nature that relax you. Do you hear birds chirping in the forest? Do you hear a stream of water flowing? What is drawing you to this forest? Notice the colors of the forest, the sun gleaming through the trees, and peaceful creatures living among each other. You see something in the distance. You once again feel drawn to it and approach this place. Is it a meadow? A builded structure? Is it a hollowed tree? Whatever it is, you know you are drawn to it and feel safe here.
You allow yourself to sit or lie in this area and observe the characteristics of this peaceful place. Tune into your senses. What do you see, feel, hear, smell, and taste? Reconnect to your breath. Notice your body and mind in a state of peace. Thank this place for supporting you, and promise it your return. Allow yourself to walk back through the forest. Expressing gratitude to all that brings you comfort. As you exit the forest and re-enter reality, you remember that this place is here for you whenever you need to visit your peaceful place.
*Chandratreya S. (2011). Yoga: An evidence-based therapy. Journal of mid-life health, 2(1), 3–4. https://doi.org/10.4103/0976-7800.83251
Start Receiving Support From Therapists in Savannah, GA
Tune in next week for part three of our series on combining yoga, breathwork and meditation in Savannah, GA. Looking for more tools? Give us a call today, 912.319.5552. A licensed therapist or counselor can provide guidance, validation, and coping strategies tailored to your unique needs and circumstances. Therapy can offer a safe space to explore your feelings, fears, and uncertainties, as well as develop practical skills for managing stress, anxiety, and depression. Our team would be honored to offer support from our Savannah, GA-based practice. You can start your therapy journey by giving us a call at 912.319.5552 or emailing us at [email protected].
Other Services Offered With Waters Edge Counseling
We understand that you may experience issues with more than one mental health concern at a time. This is why we are happy to offer support with a variety of mental health services. Our team is happy to offer support with multiple mental health services including online counseling, clinical supervision, coping after a cancer diagnosis, and SCAD student counseling. We are also happy to offer therapy for anxiety, depression, eating disorders, substance abuse, teen substance abuse, and counseling for men. In addition, we also offer counseling for teens, child counseling, family counseling, Christian counseling, grief counseling, and marriage counseling.
Please note: While this blog is designed to help people achieve their goals, the information within each post is not a substitute for therapy or medical advice given by a licensed professional.