Tag: Intention

Ann Grace Yoga, Energy, Grounding, Meditation, Relaxation, Yoga for Everybody, Yoga Nidra

Summer Relaxation

Ann

Learn Yoga Nidra, the Art of Conscious Relaxation

Give yourself permission to relax and rest, while setting intentions for personal growth and exploring the deeper self.

Yoga Nidra is a guided relaxation practice that includes a systematic sequence of breath and body awareness exercises that naturally calm the mind and nervous system. Tune into the the peaceful vibrations of authentic Himalayan singing bowls.

Bring your yoga mat, pillow, blanket or towel, and any other props you’d like to use to create a comfortable reclining posture. Chairs are available if sitting is preferred.

the Park Ave Room is quiet

Research shows that Yoga Nidra can reduce stress levels, help you sleep better, and improve overall well-being. Himalayan Singing bowls introduce a healing harmonic sound wave that helps dislodge stagnation on the cellular level and bring the body and mind into perfect tune.

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“Set your intention and the sound will carry it to the divine,” Suren Shrestha, Master Teacher at the Atma Buti Sound and Vibrational School

Instructor Bio: Ann MacMullan, E-RYT 500 Yoga Therapist Candidate and Breath Coach, has been joyfully sharing the gift of yoga since 2015. Ann is trained in Yoga Nidra and the Atma Buti Method of Sound Healing. Learn more about Sound Healing with Ann.

Ann Grace Yoga, Motivation, Yoga for Everybody

Why Do You Practice Yoga?

Ann

As we start each yoga class or series of classes, you may find me asking the question, “why are you here today?” You might have a quick answer like: “I want to improve my balance and flexibility.” But I’d like you to go a little deeper than that.

Right now, my intake forms are filled with a panoply of reasons like these:

  • Better balance
  • Improve flexibility
  • Mental and physical nourishment
  • Maintain strength
  • Reduce or manage chronic pain
  • Better self-care habits
  • Better Breathing
  • Improve Posture
  • Stress relief
  • Improve mind-body connection
  • Calm, Peace of Mind
  • Acceptance

Behind all these worthy hopes lies another reason, the reason that will motivate you and keep you progressing, keep you in touch with who you are in this moment. Continue to ask why until you have that core reason, until you find your deeper “why”.

Finding Your Why

  • Why do you (want to) practice yoga?
    • Because I want to improve my balance.
  • WHY do you want better balance? 
    • So I can take a walk by myself without fear of falling. 
  • WHY do you want to take a walk by yourself? 
    • Because I want to be able to enjoy the life I have. 
    • BINGO!

Turn Your Why Into an Intention

From there, turn your “Why” into a positive, present tense phrase that you can easily repeat to yourself internally. 

For example, “I enjoy the life I have.” 

This is your intention. When we repeat intentions internally, we can actually repattern ourselves from within, cognitively.

And it works as a motivator, when we’re practicing yoga, to remember why we’re there. More on Guide to Intention Setting.

Secret: I’m doing something called motivational interviewing, and hopefully empowering you to practice self-study or svadhyaya, one of the five niyamas or self observances of yoga.

Why do you practice yoga? Feel free to leave some comments for me!

Ann Grace Yoga, Meditation, Yoga for Everybody, Yoga Nidra

A Guide to Intention Setting

Ann

If you’ve ever been asked to form an intention during a yoga class or meditation exercise, and found yourself floundering or resisting the request, you’re not alone. Me too, friend. Once I tried Yoga Nidra, however, I was hooked on intention-setting. I learned that the purpose is not to manifest your wishes out of thin air, but to create strength in the structure of the mind. Studies that used such intentions during meditation have shown that cognitive restructuring processes are stimulated.

While it’s better to try and find your intention (or sankalpa) in the relaxed state, some of us can get very distracted trying to find the right one during practice. To assist my Yoga Nidra practice, I sat down and did some journaling to get me started. Here’s what I came up with:

Step by Step: Finding the Seeds of Intention

  • Close your eyes and think of your current daily life.
  • Create a list of “wants” and “needs” — stay away from the trivial, go for the deep.
  • Take a break from your list and come back to it a day later.
  • When you come back to that list of wants and needs, what stands out as the most challenging, or maybe even a little scary? (Mine are highlighted in pink.)
  • Create an intention that is short, positive and present tense surrounding that.
REST AND MANIFEST – meets live on Zoom once a month

While you can set intentions at any time, they are more effective when they’re planted into a very relaxed mind. That’s where Yoga Nidra comes in. Yoga Nidra contains a systematic sequence of body awareness and breathing that can activate the parasympathetic nervous system and increase the amount of alpha-waves in the brain – a perfect time to plant those seeds! That little bit of pre-journaling work you did while in a more conscious state might help you refine your intention once you enter alpha states.

A Few More Examples “in the Moment”

  • If you experience stress and frustration: “I am calm and patient”
  • If you are scattered: “I am present”
  • If you experience illness or disease: “I am healthy and whole”
  • If you’re feeling vulnerable: “I am safe”
  • If you feel isolated: “I am connected”
  • If you experience turbulent emotions: “I am content”
  • If you have trouble sleeping: “I sleep soundly and wake refreshed”

You can use the same sankalpa for a while, and then because we are ever-changing, over time your sankalpa may change too. If you’re stuck in a rut, maybe Yoga Nidra could help. I’m not promising personal transformation, but it’s just possible that like me, you have never really explored your subconscious and practiced opening up your mind-space, allowing it to wander. Plant your intention into this open, liberated mind-space, and trust that the suggestion will take root and grow.

Join me for a live Zoom session once a month, on second Sunday of each month at 4pm Eastern Standard Time. FREE for health care workers and those affected by Waldenstrom’s.

Resources:

Through the practice of yoga nidra, we are not only relaxing, but restructuring and reforming our whole personality from within. Like the mythological phoenix, with every session we are burning the old samskaras, habits and tendencies in order to be born anew.

Swami Satyananda Saraswati