Have you ever made the mistake of opening Facebook or Twitter first thing in the morning and get sucked into it only to suddenly find your blood boiling over something you disagree with? I have, and it is not a good thing, it gets the day off to a wrong start, it disrupts my energy and encourages anger over unimportant things.
It is only when I get burned that I realize boundaries exist for a reason. To keep me safe, to give my days meaning, to encourage growth rather than mental disipation.
The early hours of the morning, that time before practice, is sacred. It is filled with possibility and brilliance, and I know it deserves attention, a check-list, a ritual.
I have come to realize that certain habits help, while others do not. This is my checklist:
1.- SILENCE, GRATITUDE AND A QUESTION
This does not happen as often as I would like but I strive to create a practice of it. When it does happen the difference on the quality of the morning is outstanding. I like to take a moment of silence in the very early hours, perhaps even when in bed to remember all the blessings in my life, like being healthy, having the opportunity to practice etc. This puts things in perspective.
I also love asking "What do I need to understand right now"? And then be in silence, trust that an answer will come. This exercise which I learned from Shakti Gawain's Creative Visualization, opens more doors than I ever dreamed. Over the years it has shown me directions through the most interesting and unexpected signs. It makes life feel like a science fiction novel in which the clues are there to be heard, as long as I can keep silent for a while.
2.- SOCIAL LIMITS
I will level with you. I have tried NOT doing any social media AT ALL in the mornings, but I can't, or I don't want to. I like having coffee and talking with James and eventually I feel like opening the computer. Two cups can take 20 minutes after all... So instead of fighting it, which was a loosing proposition, I set boundaries around it so that it works. Here is my policy on major morning intruders:
- Facebook, only my page:
At least in the morning there is only my page to see. Perhaps someone wrote something or I got spam on my Fan page. I check that. Not other people's stories. Not before practice.
It has happened to me while browsing the never-ending status updates that I get lost on this and that which leads to google searches which wastes an entire hour or two. No longer.
- Twitter
Only to announce an article. Anything else, like responses, trends, etc. can be seen in the afternoon, after practice. Once the sacred morning time was used efficiently.
- Email
Well, email I do get to check. I've been pretty good at weeding out bad influences so in general my email is good, but nothing can prevent the occasional bad news. Life is such. I exercise wisdom with it, and try to read only what needs immediate attention.
- Phone
Never in the morning. Unless an epic emergency presents itself, but mostly never.
3- READING
Good yoga literature helps me get inspired in the morning, for example, books like Light on Life by Iyengar remind me of small yet critical details that can be felt during practice and have a huge impact. Books like Pranayama The Breath of Yoga remind me of how important it is to graduate into the higher limbs and not get so carried away by asanas. Books by Krishnamacharya or Richard Freeman remind me of the devotional aspect and put me in a receptive mood. The list goes on.
Other books like for instance Guruji A Portrait of Sri K Pattabhi Jois Through The Eyes Of His Students I prefer to read in the afternoon as it is more story oriented rather than practice specific, and therefore I read it once my own connection with spirit, or my own story line has taken place, i.e.: after practice.
Coming up with what to read in the morning is a trial-and-error road. I learn from mistakes and keep improving. I keep close the books that inspire and help me go within with the practice and keep adding new gems as I find them.
4- MAKING LISTS
The morning is to be the most fertile idea time for me. Brain is clear and mind modifications are not yet at their peak. If inspiration strikes I doubt not and grab pen and pencil, start coming up with lists of important things I can offer, do, or write about.
I find that as I go through the morning rituals I get surprised by another item that should be added to some list. I keep notepads nearby all the time. I am grateful for them in the afternoon as I can channel into action the inspiration of the precious morning hours.
5- COFFEE, YOGA ROOM SETUP AND SHOWER
The practice begins with setting up the room, with generating the energy and focus for it. I have found that this pre-practice ritual makes all the difference. A room that is cared for exudes focus, silence, the right environment.
Lately I've been practicing in Greg's shala when in the city. I love how he chants mantras as he adjusts students and the energy it produces in the room. I've tried to reproduce some of that energy by listening to Manju Jois'' CD for the opening chant for example, or playing Chants of India for savasana and before pranayama. It works.
6- PRACTICE
The actual practice time is sacred space. It is the time to go in, to shut the thinking brain and let the intelligence of the body lead. It is when I listen to the limits the body imparts on the day and the areas where it feels it can soar, try something new, retain for one more count, exhale slowly, even out the breath.
7-BREAKFAST SHOWER & OFF TO THE DAY!
The order may vary but after practice there is usually a craving stomach that needs a shot of nutrition and a body in need of bathing.
When the check list goes in this order the day turns into a flow of creativity. I wish all days were exactly like it!
----
Of course no amount of planning could interfere with my neighbors having meltdowns and the police showing up this morning, just as I write this post. Nothing is perfect, and sometimes life gets on the way.
In a case like this morning I had to work hard at re-focusing and going back to the mat. James helped pointing me in the right direction. Towards the practice.
Life will always move in uncertain directions, having the checklists helps me keep grounded, safe and on purpose.
How about you? Do you have a morning ritual or habits that you make use of to center yourself and connect with spirit?
The early hours of the morning, that time before practice, is sacred. It is filled with possibility and brilliance, and I know it deserves attention, a check-list, a ritual.
I have come to realize that certain habits help, while others do not. This is my checklist:
1.- SILENCE, GRATITUDE AND A QUESTION
This does not happen as often as I would like but I strive to create a practice of it. When it does happen the difference on the quality of the morning is outstanding. I like to take a moment of silence in the very early hours, perhaps even when in bed to remember all the blessings in my life, like being healthy, having the opportunity to practice etc. This puts things in perspective.
I also love asking "What do I need to understand right now"? And then be in silence, trust that an answer will come. This exercise which I learned from Shakti Gawain's Creative Visualization, opens more doors than I ever dreamed. Over the years it has shown me directions through the most interesting and unexpected signs. It makes life feel like a science fiction novel in which the clues are there to be heard, as long as I can keep silent for a while.
2.- SOCIAL LIMITS
I will level with you. I have tried NOT doing any social media AT ALL in the mornings, but I can't, or I don't want to. I like having coffee and talking with James and eventually I feel like opening the computer. Two cups can take 20 minutes after all... So instead of fighting it, which was a loosing proposition, I set boundaries around it so that it works. Here is my policy on major morning intruders:
- Facebook, only my page:
At least in the morning there is only my page to see. Perhaps someone wrote something or I got spam on my Fan page. I check that. Not other people's stories. Not before practice.
It has happened to me while browsing the never-ending status updates that I get lost on this and that which leads to google searches which wastes an entire hour or two. No longer.
Only to announce an article. Anything else, like responses, trends, etc. can be seen in the afternoon, after practice. Once the sacred morning time was used efficiently.
Well, email I do get to check. I've been pretty good at weeding out bad influences so in general my email is good, but nothing can prevent the occasional bad news. Life is such. I exercise wisdom with it, and try to read only what needs immediate attention.
- Phone
Never in the morning. Unless an epic emergency presents itself, but mostly never.
3- READING
Good yoga literature helps me get inspired in the morning, for example, books like Light on Life by Iyengar remind me of small yet critical details that can be felt during practice and have a huge impact. Books like Pranayama The Breath of Yoga remind me of how important it is to graduate into the higher limbs and not get so carried away by asanas. Books by Krishnamacharya or Richard Freeman remind me of the devotional aspect and put me in a receptive mood. The list goes on.
Other books like for instance Guruji A Portrait of Sri K Pattabhi Jois Through The Eyes Of His Students I prefer to read in the afternoon as it is more story oriented rather than practice specific, and therefore I read it once my own connection with spirit, or my own story line has taken place, i.e.: after practice.
Coming up with what to read in the morning is a trial-and-error road. I learn from mistakes and keep improving. I keep close the books that inspire and help me go within with the practice and keep adding new gems as I find them.
4- MAKING LISTS
The morning is to be the most fertile idea time for me. Brain is clear and mind modifications are not yet at their peak. If inspiration strikes I doubt not and grab pen and pencil, start coming up with lists of important things I can offer, do, or write about.
 |
| Taking a tip from James I use waiter's pads now... |
I find that as I go through the morning rituals I get surprised by another item that should be added to some list. I keep notepads nearby all the time. I am grateful for them in the afternoon as I can channel into action the inspiration of the precious morning hours.
5- COFFEE, YOGA ROOM SETUP AND SHOWER
The practice begins with setting up the room, with generating the energy and focus for it. I have found that this pre-practice ritual makes all the difference. A room that is cared for exudes focus, silence, the right environment.
Lately I've been practicing in Greg's shala when in the city. I love how he chants mantras as he adjusts students and the energy it produces in the room. I've tried to reproduce some of that energy by listening to Manju Jois'' CD for the opening chant for example, or playing Chants of India for savasana and before pranayama. It works.
6- PRACTICE
The actual practice time is sacred space. It is the time to go in, to shut the thinking brain and let the intelligence of the body lead. It is when I listen to the limits the body imparts on the day and the areas where it feels it can soar, try something new, retain for one more count, exhale slowly, even out the breath.
7-BREAKFAST SHOWER & OFF TO THE DAY!
The order may vary but after practice there is usually a craving stomach that needs a shot of nutrition and a body in need of bathing.
When the check list goes in this order the day turns into a flow of creativity. I wish all days were exactly like it!
----
Of course no amount of planning could interfere with my neighbors having meltdowns and the police showing up this morning, just as I write this post. Nothing is perfect, and sometimes life gets on the way.
In a case like this morning I had to work hard at re-focusing and going back to the mat. James helped pointing me in the right direction. Towards the practice.
Life will always move in uncertain directions, having the checklists helps me keep grounded, safe and on purpose.
How about you? Do you have a morning ritual or habits that you make use of to center yourself and connect with spirit?
Claudia,
ReplyDeleteYou are absolutely right about not opening anything relating to social media or things that may incite anger or any other distracting emotion. I had this happen to me this morning. I opened an email that sort of made me upset and my practice suffered from it. I will definitely be using this blog to help cultivate a better practice for myself.
Thank you :)
Very cool to mention social media, Claudia! So many of us need to think about that in our daily lives. This past week, I have been trying to not look at anything before I practice -- it's a struggle, but if you can do it, it helps so much. I have a post coming up later this week about all the hurdles to getting up earlier to practice.
ReplyDeleteMorning pre practice ritual.
ReplyDeleteGet up at 5am, make M. her lunch (kind of see this as kriya yoga) make quite a big deal about it getting very zen in the wrapping of her sandwich etc, even ribbons and special handmade cardboard protectors depending on sandwich or wrap. She thinks I'm being loving but it's kind of a discipline to, it's practice. Just before heading off to work i make my own sandwich if I'm having one in two minutes flat : )
After M's lunch I make a cuban coffee, mokka pot, pilon cuban coffee, whisking sugar and a drop or two of the coffee to make spume. i drink that checking mail, fb, blog comments. Like you I've tended to avoid those who I find more objectionable in a nonconstructive way, I try to be less provocative and challenging these days too, so social media doesn't tend to be too much of a problem. i try not to get too caught up in anything, just mark it down for later.
Bathroom break (cough)
Between 5:30 - 6:00 I Get changed sit for a few minutes and focus on the breath and do a couple of chants Ramaswami taught me , find the sounds put me in a good frame of mind.
Straighten mat and rug obsessively, light this kind of candle surya thing i have and do the opening Ashtanga chant.
Post practice (around 8-8:30 depending what time i got on the mat) is red grapefruit with a little honey and knock up or finish a quick post which perhaps I'll then edit poorly in the library at lunchtime.
Do you feel sometimes that the whole blogging thing became a second job somewhere along the line.
Ugh, sorry to hear. It has happened to me and it is not good, BUT there is always tomorrow... :-)
ReplyDeleteThanks for the nice words!
And you are the queen of Social Media when it comes to Ashtanga Yoga. Notice your update that you have included new teachers and more cool things, will check it out.
ReplyDeleteI hear you that it is a struggle not to look. For me too. Then again the payoff is great... Will be looking for your post coming later in the week. I have another chapter of Maehle's book in the book club coming up as well... loving that book!
Ha ha ha, I had forgotten about the "bathroom break (cough)", part, which is totally part of the routine... not sure if it can be classified as a "habit", it should be.
ReplyDeleteM is lucky to have you make her lunch. Very sweet of you!
I guess now I understand why in that old YouTube video you commented that my rug was not straight enough while I had just finished a huge feast of a pose... it is because you straighten mat and rug obsessively... Hm... perhaps a new clasification for medical books... hee hee
I totally find that blogging is a job. Lately I have been changing the structure and going more for quality (deeper thinking, letting posts marinate) rather than quantity. And it is work, yes it is!
1.Set intention. 2.Opening Chant (Thank ALL my teachers, I have been blessed ), 3.Primary Series except Chakrasana (still working on transitions), then in 4. Savasana breathe in and out Mangala Mantra to myself checking in with my original intention. 5.Drive Home. 6.Make my fiance coffee and nourishment for the day while discussing yoga and how it has affected our lives, what he experienced. He just started a year ago, Thanks to your 21 things to know before you start an Ashtanga Yoga Practice! It really has been invaluable to our practice. 7.Throughout day may connect with a friend or read philosophy, my fiance and I are reading Yoga Mala, Swenson's Ashtanga Manual (I'm trying to understand Chakrasana through visualization and looking at the intermediate series asanas for motivation, Your Aura & Your Chakras, The Owner's Manual, Eastern Body, Western Mind (Anodea Judith) Skim Light on Yoga to look up Iyengar's cues on asanas or to get a refresher on philosophy. 8.Occasionally, but not every single day, chant, Gayatri Mantra, Manorama's
ReplyDeleteBrhadaranyaka Upanishad — I.iii.28) or her Meditation on the Goddess , Listen to Dr. M.A. Jayashree (a kind soul gave me the sutras in sanskrit with a cd to go along with it!) and try to keep up with Jayashree chanting the sutras (not happening yet) 9. Occasional Restorative class or practice Pranayama if can't make mysore practice (ex. today ;-). 10.Check to see if Claudia posted any information that speaks to me, usually this is the case. 11. Karma Yoga-Following my Dharma, whether it be working at my home or doing something new that just needs to get done or should be done . Thanks for keeping us connected Claudia.
Hi Bire, re Chakrasana, just got back from a Richard freeman workshop and he said the trick is to bring your shoulders up towards your ears (perhaps the only time we're encouraged to do such a thing in our practice, usually told off for that) my own tip is to keep the chin down and look way down the nose all the way over. oh and kick back towards the wall or imaginary one behind you.
ReplyDeleteYea, whenever I get up and check social media the first thing, its as if I slept on the wrong side of the bed-- bound to have a mindless day! I still don't practice in the morning tho. I try a few times and end up very sleepy during the day. maybe, one day it will come.. :)
ReplyDeleteI will definitely start doing number 1: silence, gratitude and a question. Love it. Thanks, Claudia!
Gitty, good point, forgot that some of people practice later in the day... I sometimes get what I call the "after practice coma", guess that is what you mean, where you can barely move for a while and you feel like going to bed... yes... familiar feeling. I wonder how it would be if I did not practice at all!
ReplyDeleteThanks or the comment and the kind words :-)
That is a lovely sharing of your day Brie, appreciate you sharing. I also have the Jayashree cd downloaded on the ipod with the sutras. Tried learning them all once back in 2010, made it a project and all, but I noticed the sutras are more of work in progress as I go, just like you say. I love how she sings them. Think she is around in the US, I believe she will be in Los Angeles this weekend...
ReplyDeleteThanks for that part on checking the blog, sweet... :-) and much appreciate you mentioning my book, not that it stands the height of those other ones you are reading.
Grimmly this is cool, I know it was directed to Bire, but I commented anyway cause I am excited you share about Richard's workshop, will check your blog now see if you have any stories on that...
ReplyDeleteI remember when I first started and I could not get chakrasana, I asked Christopher H here in NY, specifically I said, "what am I NOT doing"? And he said that I was not breathing right (there seems to be a tendency to hold the breath on this one as if that would help or something), and, just like Richard, I was not kicking back enough towards that imaginary wall...
Actually not just like Richard, but just like YOU said... on the imaginary wall part.
ReplyDeleteThis is a Great List! Especially the part about what you read before and after practice. I think that will help me out a alot! :) Good day.
ReplyDeleteI think we have the same spell checker Claudia, poking it's nose in unwanted, sorry Brie not Bire. Writing ups some notes from Richard's workshop claudia but want to leave the guest post up a little longer.
ReplyDeletespeaking of good yoga reads. this is the one I'm reading now: http://www.amazon.com/Pranayama-Bandha-Fourth-Revised-Edition/dp/8186336141 ... it's one of the best yoga books I've come across. worth reading if you haven't already ;)
ReplyDeleteHi Grimmly, Thanks for the advice. Full name is Brieanne. I think some of the problem is I am thinking too much (I psyche myself out) before the transition and my breath stops. I also need more power in my legs when I transition. I had not heard the tip about the shoulders near the ears, will try that tomorrow. Thank You for the tips. Kindly, Brieanne
ReplyDeleteYes, the above summarizes my days, they always vary... Dr. M.A. Jayashree is coming here in Michigan in November. I believe she will be in DC in October too. Yes, my fiance and I read your blogs daily and discuss them. We appreciate the honesty, thought, and research put in to them. Also, we can relate more to Ashtanga mother earth considering our early development in Astanga than to the Yoga Mala (he he)..You present everything in a manner that speaks to each yogi. Yesterday he read yours and he loved your section on Solitude, Gratitude and Question, He related to the sci fi part when you said silence makes life feel like a science fiction novel in which the clues are
ReplyDeletethere to be heard, as long as I can keep silent for a while. He got it and that keeps him practicing ;-) and not necessarily just asana..Thank You.
I have that one, Asana Pranayama Mudra Bandha, the orange book yes, it is amazing... different than Maehle mind you, especially in the pranayama part, cant remember exact details but do remember checking it out as I read Gregor's definitions of some of the exercises and ways to go about it. Many methods...
ReplyDeleteGreat!, and yes I agree with that part being especially helpful. Whatever goes into my mind just before practice has a huge effect on it... :-)
ReplyDeleteHi claudia, interesting to read your routine. I like the list idea, must be good for clearing your mind before practice. I like to have complete silence before practice, this includes no social media, emails or even reading. Sometimes I don't manage this but I like it when I do. The world can wait.
ReplyDeleteThe world can wait. I love that. Yes it can. I wonder if I could do that one time, just for try. It's been so long... I used to only write morning pages... now it seems the blog has become a job like Grimmly was saying... morning pages now have become afternoon pages...
ReplyDeleteIn the end, I guess whatever works! :-) Appreciate you telling me about your routine.
you are so kind to reply to every comment.. thank you, I love reading everything you write :-)
ReplyDeleteI've fallen back in the trap of get coffee, open up email/twitter/facebook/etc. Not the healthiest way to start the morning. Thank you for the gentle reminder.
ReplyDeleteGuess I got burned one too many times, feel much better right now for example, ignoring it... Good to hear from you Kamal!
ReplyDeleteoften i feel like the only ashtangi who doesn't drink coffee pre-practice (or after for that matter). if i drink water/tea/coffee/juice whatever before practice i literally have to get off my mat twice to go pee mid-practice. world's smallest yoga bladder, i guess. now that i do home practice, it's not such a big deal. but i hated walking through the shala every morning mid-practice to go to the bathroom. i even got scolded a few times from me teacher for doing so.
ReplyDeleteonce i did drink coffee before my practice and it made me really jittery and light headed and that was lame...
Hi Frances. Lately I dont get jittering from coffee but I do get stomach burns sometimes... which is no good, wish I could stop it but got used to it...
ReplyDeleteInteresting that you have nothing before it. You really are unique... and I also dont like it when I have to interrupt practice for a bathroom break, quite a drag...
my teacher david g often suggests that you be totally empty before practice. no nothing. i see the benefit in that. if you are going to go through all the purifying work of moving all that prana it seems to make sense to at least start with a clean slate. i used to get really low blood sugar in the morning and couldn't imagine doing any yoga or exercise without a few calories, but now after almost 2 years of ashtanga, i can go for a few hours in the morning with no problem without food. i really believe the ashtanga has balanced out my blood sugar levels which is fantastic.
ReplyDeleteI know its really hard to resis a cup of coffee especially if its ready in kitchen but Its always better going empty to the practice..
ReplyDeleteThe practice is more to do with continuation and retaining the heat throughout the practice.. and you have to restart when you head for a loo break in the middle...
Hi Claudia, how do you take you coffee? black, light?? and how much time before the start of you practice do you allow?
ReplyDeleteHi Francisco i like it with half and half and sugar. I usually drink two cups and then head for practice. Coffee wakes me up then i am ready for the mat :-)
ReplyDeleteTWO CUPS?? lol
ReplyDeleteIf I had that amount of coffee I’d bounce of the walls..
I have that Bustelo which can grow hair on your chest it’s so strong.
I know! I drink Bustelo also, pretty song... I can probably take it because of my Spanish heritage n I guess. ..
ReplyDeletePues Olé tu madre!! lol
ReplyDeleteI'm up really early--couple cups of coffee and and an hour or two of writing. Then, plan for the day, leave the work behind and go to work:) That's winter--when it gets light enough, I alternate writing with running in the AM. But, yes, in both cases, I fight distraction:) Thank you.
ReplyDeleteDawn interesting that you write as soon as you wake up, it is one of the things I miss because of the practice coming first... I wonder if you feel the difference when it gets lighter and you run first and then run... And yes, fighting distraction is a huge deal... :-) Nice to hear from you
ReplyDeleteDawn, just saw the lovely review you did on Amazon for the book, thank you so much, and I am so happy you are coming next week :-)
ReplyDeleteI'm excited as well. What I loved about the book is that you have assured me I shan't be ruining your art:)
ReplyDeleteOn the days I run first, I don't write--I'll dump my thoughts in a marble composition notebook (has to be that, or I will rip out pages) at the end of my run and deal with them later since I have to go teach. On the writing days, I blow off my run--I'm not very good at moderation anyway, so this saves me from injury. I think when I run. If it's a good thinking day, I invariably run way too far.
ReplyDeleteLately, running has been weekends and writing every morning. But I do love when the light comes back and returns me to the pattern--mostly because it's my time alone with the universe, I think.
Thank you so much for writing this post (and for you awesome blog) I really want to start practicing yoga every morning but it's just so hard to get to bed early enough that you can actually get up at 5, I'm nor really sure if I could do it.
ReplyDeleteI'm also suffering from low blood sugar and heartburns if I don't eat before I do anything. Do you have any idea how I should manage that?
Thanks again /Veronica
How do you deal with early morning hunger? It is something that I am beginning to have when I wake up.
ReplyDeleteHi Brianna, this is something I also experienced in the beginning but it did not last long. When it would happen I would either eat a spoonful of almond butter or sometimes a banana.
ReplyDeletei couldnt drink coffee and then do yoga - at all! i mean i really love coffee, but i just dont like having anything in my stomach before practice. my mornings look like this: glass of water, oil-pulling, nose-rinse, teeth brushed, then on the mat - but only for 20min of asanas. then i sit for 10 min. i have not worked up to be as flexible in the mornings as to do the whole 1st series. but my back got more flexible during the last months. so i guess i am on the way. in the evening i like to practice best - because i have moved all day and am not so stiff, from sleeping. thank you for sharing your rituals!
ReplyDeleteI've been learning the Primary Series for a while - its getting there slowly! But have not made the leap into rising early. I always do my sun salutations - 5 'A's and 5 'B's in the morning. This discussion has nudged me in the direction of getting into a 'proper' practise instead. Kids, job...etc can be an excuse, but not a reason not to get going at this time of day. Maybe I'll try a week as a first 'target'.
ReplyDeleteI could get up at 5.30, practice from 6-7am, then get going with my normal morning jobs and things. Hmmm!