integrity (Photo credit: glsims99)

Integrity is a word that I have always felt a strong resonation with. (That doesn’t mean I always employ it or honor it, but I’d like to keep trying!) According to The American Heritage Dictionary, integrity is defined as the state of being unimpaired; soundness; the quality of being whole or undivided; completeness. The thesaurus draws synonyms such as honesty, principle, honor, virtue, purity, and truthfulness. I particularly like the Wiki descriptions: A concept of consistency of actions, values, methods, measures, principles, expectations and outcomes, and the quality of having an intuitive sense of honesty and truthfulness in regard to the motivations for one’s actions.

Although I miss the mark over and over, I strive for integrity in my life, professionally and personally. I find that some areas of my life are less difficult to apply integrity to, such as writing. (Edit edit edit!) Others, such as relationship and personal issues can get muddled. Of course, it is always easier to think about one’s application of integrity to an issue when there is space to observe and assess. Practicing yoga and meditation is a way to cultivate that space.

As I’ve developed as a student of Yoga, I’ve become increasingly aware of the awesome parallels that my asana practice draws into my life, and integrity is a concept that I’ve endeavored to apply to asana in faith that it will spill over “off the mat.”

To me, practicing yoga asana with integrity means I am asking myself the following questions and engaging my whole self fully in each moment of practice.

1. Can I breathe deeply and freely?
2. Sensation vs. pain…what am I feeling?
3. Is my posture aligned? (Joints stacked properly, spine long, grounded)
4. Are my bandhas engaged?
5. Where is my drishti? Is my face soft?
6. Mantra: Honor the traditions of Yoga by honoring your body.

It’s a lot to think about! But the more one practices, the more these “questions” become about feeling and being rather than thinking. Vinyasa yoga offers a great way to develop both asana integrity and present awareness. With vinyasa, the concentration is on lengthening and deepening the breath in order to have the time to ask one’s essential questions. And since the “time” is “per breath” the mind can stay steady and focused (drishti) on the present moment and movement.

How to you practice integrity…on or off the mat?

Rockin' the bunny hill.

Image via Wikipedia

Kapalabhati and Bhastrika pranayama are two types of yogic breath (prana) practices. They are similar in execution, focus, and benefit, with a small variance in the inhales. Kapalabhati also presents a distinctive effect on the brain.

Kapalabhati means “shining skull.” The Hatha Yoga Pradipika translates it as “frontal brain cleansing.” The practice is said to “invigorate the entire brain and awaken the dormant centers which are responsible for subtle perception.” Thus, kapalabhati should be done before meditation practices in order to foster a higher awareness with an “awakened” brain.

Bhastra is the Sanskrit word for “bellows.” Thus, bhastrika is translated as “bellows breath.” It is also sometimes called “breath of fire,” because it fans the internal fire. Bhastrika is done much the same as kapalabhati, except that the inhale/exhale is equally forced, whereas the inhale in kapalabhati occurs as a natural consequence of the forced exhale.

Benefits of both include kindling of digestion and Manipura chakra, stimulating heart and blood circulation, increasing metabolic rate, strengthening the nervous system, increasing lung capacity and endurance, toning the diaphragm, heightening awareness, and arousing mental focus and energy.

The forced exhale of breath during kapalabhati produces a slight decompression of the cerebrospinal fluid. As the air moves back into the body naturally (inhalation), the fluid compresses. Done in rapid succession, this breathing massages the brain.

Here are some resources to check out for more information and practice instruction.

• Bhastrika practice with Sandra Anderson (video)
• Kapalabhati practice with Sandra Anderson (video)
• Kapalabhati wiki
• Bhastrika Instructions
• Kapalabhati Instructions

Image via Wikipedia

Agni sara (translated “fire essence”) is a yogic practice that strengthens the core of the body, mind, and spirit. Sandra Anderson of the Himalayan Institute calls Agni Sara “quintessential hatha yoga.”

“With its deep contractions of the abdomen and pelvic floor,” she says, “agni sara targets the abdominal organs and the centers of consciousness (chakras) responsible for regulating and carrying out the instinctive life of the body.”

Agni sara strengthens the core muscles, activates and balances the digestive organs and tracts, stimulates the lymphatic system, massages the bladder, and can aid in hormone balance by encouraging circulation to all the abdominal organs, including the reproductive organs.

In addition to physical benefits, agni sara profits our prana, or life energy. Anderson calls the navel center “a pivotal point of pranic energy—energy that links body and mind.” The consistent activation of this area of the body by agni sara motivates an energetic strength and steadiness in our emotional being. Agni sara activates the “power center prana” to foster vigor and vitality in the face of emotional distress and challenges.

Check out Sandra’s video demonstration and her corresponding article.

Following Sandra’s instructions, I’ve been practicing agni sara for the past 3 months. It took an efforted and consistent practice to “get it down,” but now it is a routine part of my morning pranayama and meditation. My digestive system has benefitted in strength, efficiency, and healing. Doing the practice pre-meditation and pranayama brings an added awareness to the lower chakras that aid in focus and fire in the more subtle koshas.

Have you practiced agni sara?

1. Bandit

2. Bed
3. Bible
4. Bacon
5. Balasana

B real, below.

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For someone with a public blog, I’ve been quite private about my eating disorder treatment, which is a far cry from the loud lamenting that came with living in it. One would think that the terror and excitement of treatment and recovery would foster some serious sharing, but I find myself less interested in, and more so, too mentally and emotionally fatigued from the work that recovery entails to really write much about “my story.”

What’s more, I never wanted an eating disorder to be “my story,” and I don’t want it to be anyone else’s story. So for that, I feel like I don’t have the drive to tell it.

I believe in drawing awareness to eating disorders. But, I do not believe in romanticizing them. I’m not interested in eating disorder stories, blogs, books, movies. I don’t want to hear about so-and-so celebrity’s struggle and recovery. I believe some people find therapy through stories, both sharing their own and knowing others. This is valid. But right now, for me, I do not.

I believe that sometimes, “stories” may seem so exciting… “I went from the depths of an eating disorder to recovery, and now I’m a successful [xxx]!” I believe that some eating disorders use that “excitement” to lure their victims. “You want to be a success story? Want to be famous? Loved? Important? Looked up to? Team up with me!” ED says. “I’ll pretend to break you and then we’ll MAKE you!”

The truth of course is that ED breaks. And breaks. And breaks. And what you thought would be a rags-to-riches fairytale turns out to be a tragedy.

I believe that some people want a story, and the hell-to-heaven account of recovery sounds like quite an exciting tale. Who wouldn’t want to embody the phoenix rising from the ashes? Just like that guy in that one movie. Just like that girl in that book. Just like [insert famous recovered person here.] People would awe. They would congratulate and cheer and respect. They’d tell you how good you look “now,” and what an amazing journey you’ve had. 

And it would be true. But was that need for attention, that “searching for a story” a driver of the disorder? Was the need fulfilled? Was the story worth it? Are the consequences worth the credit? Is the need, the want for a story deeper than an eating disorder? If not, what will the next story be? Will it become life’s quest to identify with a story?

I don’t want to hold onto this disorder. I don’t want to exalt it by giving it any more attention than it’s worth. And to me, it is worth no more attention any more than simply what I need to continue to recover from it, and stay in recovery. Recovery is hard, and I think it will be great, and I believe that everything happens for a reason, but to give the impression that the glory of beating an eating disorder is worth the pain would be deceptive. There is no splendor, and even though I hold victory, I’m not flying any flag. I prefer a quiet conquest. I guess, ironically, that’s my story. For today.

What’s yours?

When disturbed by negative thoughts, opposite [positive] ones should be thought of. This is pratipaksha bhavana.

Pratipaksha bhavana literally translates as “opposite meditation.” The concept is basic. Feel like crap? Having crappy thoughts? Think of something different, and feel better.

Well of course…of course, easier said than done.

Changing thoughts can truly shift emotion, but it is no easy task. As proven by scientific research, our brains tend toward the negative, and it takes work to shift that tendency. We are offered many tools, including the ancient science of Yoga.

The various practices of yoga can develop mindfulness, awareness, and insight into one’s emotions and feelings, fostering an environment that more readily facilitates a change in thought. Often it is easier to change an action rather than a thought, but one must first notice the thought or emotion and have the desire to change it before a constructive action can be taken.

Image by Emilie Ogez via Flickr

To facilitate this inner awareness, Yoga suggests meditation in many forms, including asana (moving meditation), pranayama (meditation on the breath), dharana (meditation of concentration), and dhyana (meditation on God). In general, a consistent meditation practice expands one’s capacity to notice an in-the-moment state of mind and then change it. A consistent meditation practice allows these skills to become second nature.

Yoga also offers the yamas and niyamas, the principles of living that can help one challenge negative thoughts and emotions. For instance, if I am having anger at a family member, I may consider the Yoga yama of ahimsa, or compassion for all living things. Considering ahimsa may soften my anger and help change my emotional state. If I feel envious, being aware of santosha, or contentment, will aid in thought-emotion shifting.

KARMA ASHUKLA AKRISNAM YOGINAH TRIVIDHAM ITARESAM. TATAH TAD VIPAKA ANUGUNANAM EVA ABHIVYAKTIH VASANANAM.—Sutras 4.7 & 4.8

The actions of yogis are neither white nor black, while they are threefold for others. Those threefold actions result in latent impressions that will later arise to fruition only corresponding to those impressions.

According to Yoga Sutras 4.7 and 4.8, there are three types of actions—white (good, positive), black (bad, negative), and grey (mixed). The type of action develops the same type of impression in the mind, fostering corresponding thoughts and feelings. The results may not be immediate, but with practice, positive actions nurture positive thoughts and feelings.

The modern psychological treatment system of Dialectic Behavioral Therapy developed concepts based on the ancient teachings of Yoga. DBT suggests “Opposite Action” as a step toward changing one’s thoughts and emotions. “Opposite Action” is exactly what it sounds like—doing the opposite of what one is feeling. Angry? Want to hit something? Instead, sit down and pet your cat. Depressed? Feel like sleeping? Try going for a walk instead. It is truly a simple concept, but one that is oft overlooked in the “moment” of emotion. Stressed in traffic? Change your breathing and relax your grip on the wheel. These outward actions translate into the mind, just as the mind translates into body.

So, changing our thinking has healing and therapeutic benefits for the mind, and in turn, the body. Changing our body (actions) can change our thinking, and consequently. The pre-requisites are mindfulness (awareness) and intention.

The road of life may be bumpy and hilly, but when the wheels are oiled, navigation runs a lot more smoothly. All the spokes are connected—actions, thoughts, feelings…body, mind, soul. Utilizing them from all ends will develop a well-oiled wheel of healing and positivity!

Such is Yoga!

Image via Wikipedia

From the blog Marc and Angel Hack Life: Practical Tips for Productive Living, 5 from their list of 20 things to stop tolerating NOW.

1. Unnecessary miscommunication. – Say what you mean.  Mean what you say.  Speak clearly.  Ask questions.  Clarify things until you understand them.
2. An unhealthy body. – Your health is your life.  Don’t let it go.  Eat right, move right, rest right.
3. Fear of change. – Life is change.  Every day is different.  Every day is a new beginning and a new ending.  Embrace it and make the best of it.
4. Not getting enough sleep. – A tired mind is rarely productive.
5. Dishonesty. – Living a life of honesty creates peace of mind, and peace of mind is priceless.  Period.  Don’t be dishonest and don’t put up with people who are.

What will you stop tolerating today?

What a wonderful life I’ve had! I only wish I’d realized it sooner.” -Colette

This quote rounds out the final chapter of Catherine Friend’s 2011 memoir, Sheepish: Two Women, Fifty Sheep, and Enough Wool to Save the Planet. After reading Friend’s Compassionate Carnivore, I picked up a signed copy of her latest at my local shop. This was a lovely read! Behind the anecdotes, stories, facts, figures, and farm tales lays an authentic account of Friend’s journey through her “middles.” Mid-life, mid-relationship, mid-section… The sheep stories inspire contemplations on the cycles of life, and offer real connections not only into Friend’s narrative, but our own as well.

I’ll admit, through the middle of the book, I was worried it wouldn’t end well. The sheep seemed to be trampling Friend’s sanity! But hope (and the plethora of remarkable and enlightening sheep and wool facts) kept me reading…and I’m happy to report that Catherine Friend realized the above quote in two shakes of a lamb’s tail, as the cycle of the farm came full circle and spring sprang (or, “sproinged”) again…

Does Friend have another memoir in the works? I don’t know, but I’d be delighted to continue learning from, AND being entertained by her journey and experiences of farm, and thus life!

I’d love to share this book with you. I’m giving away my SIGNED copy to one reader. Comment below to answer the question,

“Why are sheep important, why are they relevant?”

This could be personal, or find a fact/figure to share. Be sure to leave your contact information.

For additional good karma, share the giveaway on Facebook, Twitter, or whatever social media you are hooked in with. Like Catherine Friend on Facebook and check out her farm blog (lots of fun updates and pics!)

One entry per person, giveaway ends at midnight, January 24, 2012!

1. A talent. It is a gift bestowed by different means and developed along various paths, but the presentation isn’t necessarily a representation of the capacity of Yoga in a being. It is not something to be good or bad at. Yoga is a process.
2. A competition. Not with other people, not with yourself, not in an arena or on a stage. Nope.
3. Esoteric. Doesn’t it just sound that way though? The sciences of Yoga aren’t mystical, secretive, or arcane. Each path, style, and system is laid out quite concretely. The obscurity can occur however, in each person’s implementation and pursuit of practice.
4. A sport. Yoga-asana is a small part of the practice and philosophies of Yoga. The use of that physicality as an exhibition for a purpose beyond furthering the philosophies of Yoga should NOT be called Yoga.
5. Flaky. Due to the encompassing and inclusive nature of the philosophies, individuals can fit the philosophies and practices of Yoga to their person. Finding one’s path may result in floundering for a time…a short or a long time! Even the grounded yogi will appear variable, remaining flexible through the constant flux of life.