Are you willing to GIVE yourself what you really need?

As we enter into this cultural season of giving thanks and giving gifts and giving our time and attention to our family, friends and community, I want to invite us to remember there is something essential we need to give to ourselves in order to be able to give to others in the way we would like to. That something is rest.

One of my dearest teachers, Judith Lasater, once put it this way:

If there was something you could do once a day for a dear friend or a loved one that would dramatically support their health and wellness and it would only take 20 minutes of your time - would you do it? If the answer is yes, then would you do this for your own health and well-being? (my paraphrase)

The something she is referring to is deep intentional rest. This is different from meditation. This is different from vegging out on the couch. This is different from sleep. This practice can be done simply laying on the floor or the bed but is greatly enhanced by a supported restorative yoga posture. When we support the body in various shapes we get a variety of benefits. Each "shape" or yoga posture effects the nervous system in a unique way determined by the relationships between the head, heart and belly/pelvis. So depending on what you need on a particular day, you can choose a specific pose. The way you support the pose makes a big difference in the depth of release you are able to access. Very subtle adjustments of the head, hands and legs, in particular, can completely change your ability to surrender and settle into a state of deep rest. And all it takes is 20 minutes of your time.

While 20 minutes is the magic number - if 10 or 15 minutes is what you can commit to - that is also very effective. And, in fact, the more experience you have at shifting into this state - which arises from consistent practice - you can begin to achieve this deep state in less time. For most people it can take 10 - 15 minutes just to settle and then you get 5 minutes of deep rest. Once you've cultivated the skill, you can shift more quickly and then may not need to stay as long....but once you reach this stage, you are at the point of seeing and experiencing the seemingly magical effects of this practice and you will treasure that 15 - 20 minutes of bliss state.

I feel I can't cheerlead this practice enough! You really have to experience it to realize the amazing benefits. But I'll just list out some of the benefits here:

• resets and refreshes your brain and your body
• stress relief
• anxiety management
• reduces blood pressure
• lowers heart rate
• improves digestion
• improves immune function
• reduces inflammation
• resets dopamine levels
• supports emotional regulation.

I think this is one of the best kept secrets of yoga. Like some of the "secret teachings" of yoga, they are not secret so much because only a select few can receive them but because even though they are available to us we must engage in the practice in order to realize the benefits. Unless we commit to the practice the benefits elude us - like a well kept secret.

You will find a variety of supports for learning this practice in the library. Use the videos to learn how to set up, why we do certain practices and be guided through the relaxation process. Using the video also gives you a timing. But, eventually you want to integrate the process so that you can set your own timer and practice in silence. Then the practice is your own and you have access to it at any time, wherever you are.

Here are some suggestions for videos:

Supported Suptabaddhakonasana This video features a 20 minute tutorial on set up and then a 20 minute guided practice. Once you've learned the set up - you can skip to the guided relaxation and timed practice. There are suggestions in the description under the video.

Viparita Karani with a chair 23 minute gentle inversion.

Supported Mini Bridge to Supine Child Pose (26 min) is a restorative flow! This sequence opens the chest, quiets the mind and finishes with supported flexion and then bringing the body to neutral with śavāsana.

Śavāsana Set Up Tutorial shows you how to set up a support for basic relaxation pose and some of the reasons behind the supports.

I posted three śavāsana videos - it's the same video but I edited it so you have timings that fit your schedule. The beginning guides you through setting up the props (in the future you can skip this part) and then I guide you into relaxation and the chime of a Tibetan singing bowl brings you out.

Guided Śavāsana - 20 minute timing

Guided Śavāsana - 15 minute timing

Guided Śavāsana - 10 minute timing

If you do not have a bolster or some of the other props this video shows you how to use items you have around the house to make your supports.

Invest this time in yourself and you are investing in your relationships and contributing to a better world. I hope these offerings help you to rest deeply and take the best care of YOU as we kick off this holiday season.

Have a safe and delicious Thanksgiving filled with contentment.

Namaste,

Audrey