Pilgrimage Studio

Tag: Relaxation

  • Ujjayi Breath

    Ujjayi Breath

    by Beth Haley

    “A long time ago in a galaxy far, far away”

    I always wanted to write this but George Lucas beat me to it.

    However, we can all breathe like Darth Vader which has its benefits. This type of breathing is called Ujjayi Pranayama (ooh-JAY-yee-prah-nah-YAH-mah), or ocean breath, and it is used in yoga and Taoist practices. The point of Ujjayi breathing is relaxation as it naturally lengthens and deepens the breath.

    To get a feel for how this is done, imagine you are standing in front of a mirror, and opening your mouth, breathe out like you are trying to fog up the glass. Do this a few times and note the constriction of your throat.

    Maintaining the constriction of your throat on both your inhale and exhale, begin now to breathe with your mouth closed. The sound this makes is soft, like gentle waves.

    Go at your own pace and always practice in a way that is safe and comfortable.

    LucasFilm LTD

    First published May 11th, 2019

  • Mindful Moment

    Mindful Moment

    Ripples … Finding Sanctuary in the Moment

    Georgia Swamplands

    This place doesn’t mind being forgot.

    It cares not.

    Time moves forward here without being pushed. It’s the natural way to move so subtle and slow.

    Letting it flow.

    No greeding or hoarding of supplies to survive. Without thought…

    It lives to thrive.

    No wonder we step away to remember again, there’s more to us than the rush and the fuss.

    A space to contemplate, instead of cuss.

    Leave it all in this moment we find. Then rejoin your life,

    With a clearer mind.

  • Today’s Shot 58

    Today’s Shot 58

    Sun and Shadow

  • Origami

    Origami

    by Beth Haley

    From this blank square of paper, the zen question, “Who am I?” becomes, “What am I?”

    This seemingly simple art can fold and unfold into many layers of meaning.

    The end result is, not necessarily, as important as the process of creating. If we are mindful throughout this creative endeavor, we may each see something different.

    “All things are given life and form.”

    Religion in Chinese Garments by

    Karl Ludvig Reichelt

    The square is the uncarved block (Pu is a Chinese word meaning “unworked wood”). The Taoist meaning of Pu is: perception without prejudice and without the distinctions of right or wrong, beautiful or ugly, good or bad, black or white.

    This square of paper is my uncarved block.

    Transformation

    Fold after fold. Crease and un-crease; a new creation is coming into being. Just like we can take the old lines and creases of our life and transform them into something new.

    Memory

    The paper has memory; it remembers its past lines. They are like scars on the soul. They may heal, but once there, those lines remain.

    Self examination

    We can unfold (turn back time), and remember our past. Then, make new creases and story lines to form a new shape, outlook, new picture, or a new present and future.

    Haley 2019

  • Pine Needle Tea

    Pine Needle Tea

    A journey through swamp land…

    I do gather pine needles for tea. Make sure if you gather pine needles, that they are harvested in small amounts per/tree and that the trees are well away from traffic.

    Some pines are poisonous, so find out what kind of pines are in your area first, and don’t drink pine tea while pregnant.

    Pine Needle Tea

  • Tacos Anyone?

    Tacos Anyone?

    by Beth Haley

    Tacos have been a long-time summer favorite. They’re easy to make and there are so many different ways to make them from veggies to fish.

    Another way of coping with the summer heat is with Sitali Pranayama (cooling flow) or taco breath. Sitali offers quick cooling during hot days and can also help with hot flashes and pitta imbalance. In addition, it can be helpful with fevers, bad breath, fatigue and high blood pressure.

    To prepare for this pranayama, sit in a comfortable position with your spine straight. Inhale and exhale deeply through your nose a few times.

    Making an O shape with your lips, roll your tongue upward like a tube or taco. Sticking your tongue out between your lips, inhale slowly like you are sipping air through a straw. Let your breath fill your chest and belly. Hold for five seconds.

    Withdrawing your tongue, close your mouth and exhale through your nose. Slowly empty out your lungs, drawing your bellybutton toward your spine.

    If your tongue does not curl, try Sitkari Pranayama instead.

    For sitkari pranayama, you can rest the tongue against the inside of your bottom teeth and closing your teeth gently, inhale through the gaps between your teeth. This makes a hissing sound. Closing your mouth, exhale through your nose.

    You can also extend a flat tongue and rest it on your bottom lip. Practice the same inhale and exhale exercise you would do with sitali.

    Make sure and moisten your tongue!

    Try practicing this technique for 3-5 minutes or gradually work up to 10!

    Sitali and sitkari pranayama both reduce body temperature so they are best done in hot weather or after exercising.

    Sitali Picture

    Cover photo from: Pixabay

    Stay cool my friends, love Pilgrimage Studio

  • Reading Nook 1

    Reading Nook 1

    by Beth Haley

    Growing up, my mother read to me for hours. We got lost in the classics: Charles Dickens, Wilson Rawls, Charlotte Bronte, Frances Hodgson Burnett, Kenneth Grahame, Fred Gipson, Daniel Defoe, Laura Ingalls Wilder and so many more! We spent hours on grand adventures, cried over sick or missing dogs and over the plight of princesses and orphans. We dreamed through secret gardens and were in awe as Ebenezer Scrooge met his ghosts.

    Then I read to my children. I started to record books for them so that when I was busy, they could still be following along with their books.

    They are all grown up now. I find I miss both being read to, and reading to others. This is a little bit different from Dr Seuss, but inspiring, I hope.

    Even though the title says “women” I think the message is relevant to men as well.

    This is from the book, “The Woman’s Book of Courage by Sue Patton Thoele.

    And, to the things we miss, and the things we wish for:

    A Dream is a Wish Your Heart Makes

  • Release Physical Tension

    Release Physical Tension

    by Beth Haley

    Find a comfortable place to sit or stand.

    When you are ready, exhale all the air from your lungs.

    When you inhale, raise your shoulders to your ears. Hold. Then exhale completely as you gently drop your shoulders.

    Inhale: Raise your shoulders and make fists with your hands tightening all muscles in your arms and chest. Hold. Exhale deeply and release your shoulders, chest and arms. Open your hands.

    Inhale deeply: Raise your shoulders, make fists, tighten arms, and arch your feet tightening all the muscles of your legs and stomach. Hold. Exhale and release. Open your hands… relax your feet.

    Inhale slowly: Raise your shoulders, make fists, arch your feet, tighten every muscle in your body and scrunch your face. Every muscle should be tight. Hold. Then exhale fully and release your whole body!

    This is one way my meditation class and I relax before meditating.

    Always practice in a way that is safe for you.

  • Reiki

    Reiki

    by Beth Haley

    Dedicated to my teacher Ray

    At the time my yoga teacher, Ray, mentioned she was teaching a Reiki level I class, I had never heard of Reiki. Having an interest in healing practices, I wanted to check it out.

    On our first day of class, Ray stood, and looking at each one of us she said,

    “We all come from different backgrounds. We may all have a different name for God or Deity:

    God, Higher Power, The Universe, Jesus, Mother, Father, Lord, Lady, Goddess, Jehovah, Cernunnos, Brahman, Great Spirit…

    And, there’s so many more expressions for Deity.

    Or perhaps, she continued, you have no name at all.”

    We went around the room, and those of us who wanted to share, spoke our name for Deity. Some were the same, and some were different. Some were unspoken, and some had no name at all.

    Then Ray looked at us and said, “You are all welcome here.”

    By this point in my journey, I’d spent almost 40 years in church, and this was the first time in my life that I’d ever heard a message of acceptance for others who were different.

    This message wasn’t delivered under the fake title of “tolerance”. We didn’t have to merely “tolerate” each other. It was seeing each other exactly as we were and accepting that each of us was different. And that it was ok. That we were each OK, just as we were.

    To this day, Ray is the only Reiki teacher I have ever had. So, I don’t know if this teaching is unique to all Reiki classes, or just unique to Ray. However, I do know that great teachers are irreplaceable.

    During the 1920s, Mikao Usui, who was a Japanese Buddhist priest, rediscovered an ancient practice of working with healing energy, known to us today as Reiki.

    Reiki is a holistic approach to relaxation, healing and the balancing of mind, body, emotions and spirit. It also encourages personal growth and spiritual development.

    Pixabay