Keesha's Blog
October 2008

Congratulations to Keesha Ewers, ARNP who was elected to the NAMA (National Ayurvedic Medical Association) Board last month! She's leaving this week to attend the annual conference in Chicago, IL. We are lucky to have access to the latest breaking news and research from the Ayurvedic medical community through our newly elected Board member. She'll bring it all home and share it with her community at Fern Life Center and beyond.

The season is changing, the Fall colors are beginning to come into their jewel tones, the air is taking on that crisp feel, and the mornings are getting darker. We have arrived into vata aggravating times; not just because of the season change, but because of the collective anxiety we seem to be getting hit with everywhere we turn. It's a time of change on many fronts; politically, financially, environmentally, and globally. I know you all realize that what you dwell on mentally will affect you physically! This is not an admonition to ignore what is happening around us, but to use current events as an opportunity to put the stress coping tools you have learned to practice. As vata becomes imbalanced you will find sleep disrupted, anxiety heightened, skin drying out, and thoughts being more chaotic and unfocused. Come in and see me to learn pranayama (breathing techniques), meditation practices, yoga nidra (WONDERFUL for sleep), herbal remedies, dietary changes and a daily routine that will help focus you and get you through these very challenging times. Know that all of you are a part of my daily spiritual practices and I am so filled with love and gratitude for the community we have here at Fern Life Center.

Sleep well with Ayurveda

It is important to realize that the stresses in our lives come not from outside situations, like the financial markets and political elections, but our own mental and emotional reactions to them. Keeping peace of mind involves a positive mental attitude. This can be difficult when everywhere you look there are warnings of impending doom. Remember that the Universe operates in cycles; birth, growth, maintenance, and death. Each season is a reflection of this natural rhythm of nature. We must learn to harmonize and balance in spite of the changes going on around us. Reactivity only causes more strain on the mental, emotional, and physical parts of the being. Many people notice that in times of stress their sleep suffers as anxiety increases. Ayurveda has many remedies for reducing anxiety and enhancing sleep.

Meditation is an effective way to reduce stress, enhance sleep, dissolve anxieties and invite a sense of calm to the mind.

The next meditation workshop at Fern Life Center is November 1st. Allow Ajayan to give you a mantra and practice that will see you through life's challenges. In the meantime here is a very simple way of meditating:

Sit quietly, firmly rooted, focusing on the crown of your head and your breath. Bring your awareness to the natural rhythm of your breath. Notice the gentle inhalation, exhalation and the short pause of retention in between. If the mind begins to wander, invite it back to the breath. Allow thoughts to ebb and flow with the breath, staying perfectly present to each moment. Practice meditating 10-20 minutes every day. Sleep is a way to nourish our body, mind and spirit and is an essential component of good health and peace of mind. Experiencing a deep sleep is when little or no energy is consumed. This quiet state gives the body and mind a chance to renew, refresh and restore themselves.

Today's over-stimulating, vata aggravating lifestyle often keeps our minds and bodies tense throughout the day. Many people, despite spending 8-12 hours in bed, wake up feeling exhausted. Without the practice of relaxation, the person may only experience light sleep or a dream state where energy is still being expended. The restful state of deep sleep may never be reached.

Without proper sleep, our bodies have no energy and our minds are inefficient. Loss of sleep, or insomnia, interferes with our ability to work and think clearly. Our bodies feel heavy, lethargic and sometimes achy. The appetite is weakened and digestion is impaired.

Some common causes of insomnia are (all of which are understandable given the state of the world right now!):

Anxiety Stress Fear & Insecurity Worry Grief Anger Work pressures Excessive exercise or travel Ayurveda offers ancient advice including dietary guidelines, herbal remedies, yoga and meditation to help alleviate the cause of insomnia and ensure a restful night's sleep.

Make sure that you are setting aside enough time for sleep. Some people do not need as much sleep as others, but generally six to seven hours of sleep is sufficient for most. People with a predominately Vata constitution may benefit from more hours of sleep, while Kaphas benefit from less. If you are not getting enough sleep, go to bed earlier. Generally, it is not recommended to sleep during the day.

Diet

According to Ayurveda, it is not just what you eat, but bringing awareness to when, where and how you eat that ensures good digestion. Good digestion is essential for a relaxed body and mind.

Here are some simple tips for stress-free eating:
Eat slowly, in a relaxed manner. Keep your diet simple, fresh and nutritious, preferably organic and vegetarian. Eat only when you are hungry. Eat in a pleasant and calm environment. Do not overeat or drink in excess. Take a deep breath after finishing a meal and before your next activity. Do not eat right before bed.

Herbs

Ashwagandha, brahmi and bhringaraj are all excellent Ayurvedic herbs used to ease anxiety and promote sleep. Banyan's Tranquil Mind or Tattvas Herb's Sleep Support are formulated to soothe and calm the nerves without creating dullness or lethargy. These synergistic blends of herbs balances mental activity, releases excess vata and promotes sound, restful sleep.

Lifestyle

Many of us feel like we are on the go all day long. Every action of the body and mind uses energy. It is easy to see how a work environment creates stress, but what most people do not realize is that various forms of entertainment and even maintaining a social life can leave the body more tense than relaxed. One of the keys to relaxation is to reduce the number of stimuli to which we are subjected. Find some down time during the day to relax. This can make the body and mind's transition to sleep easier when it's time for bed.

Take a walk in nature. Listen to music. Sing along. Try aromatherapy or have fresh flowers around. Massage the soles of your feet and crown of your head with brahmi oil. Sip and enjoy a cup of Fern Life Center's sleep cocktail before bed.

Yoga

Practicing yoga is very therapeutic for the body. One of the most calming and soothing postures or asanas for the entire nervous system is Savasana or Corpse Pose. This pose gives total relaxation to the body reducing physical, mental and emotional stress and strain and fatigue of all kinds.

Follow these simple steps for Savasana and practice before bedtime:
Lie on back, gently tucking chin and extending through the crown of the head. Allow arms to rest slightly away from the sides of the body, palms facing upwards. Relax the legs, allowing them to roll naturally open from the hip joint. Toes will be pointing away from each other. Draw an imaginary line down the center of the body, noticing the symmetry of shoulders and hips. Close the eyes and allow the eyeballs to sink back in their sockets. Breathe normally with full awareness. Make the breath soft and effortless. Allow the mind to descend toward the heart, passively watching each inhalation and exhalation. Remain in this pose for 5-30 minutes. Slowly and gently bring awareness back to all parts of the body. Gradually transition to a seated position.

Pranayama

Yogic breathing exercises or pranayama is an excellent way to revitalize prana within the body. Pranayama is a practice in controlling the breath. The breath is a bridge linking the body and mind. Pranayama cleanses and strengthens the physical body while calming and clearing the mind, which enhances sleep and reduces anxiety.

During deep abdominal breathing or full yogic breathing, inhalation happens in three stages. Firstly, the diaphragm moves downward into the abdomen, drawing air into the lowest part of the lungs. Then the intercostal muscles expand the rib cage moving air into the middle part of the lungs. Lastly, air comes into the upper part of the chest causing the clavicles to gently rise.

Try this practice before bed to promote relaxation:
Sit in a comfortable cross-legged position or in a chair or lay on the floor. Keep the spine long and relaxed, with chin slightly tucked towards the chest. Place one hand on the abdomen and the other over the heart. Inhaling slowly, feel the belly expand first. Then, the rib cage. Finally, allow the breath to fill the upper chest, all the way up to the clavicles. Exhale slowly from the top down, gently pressing the naval towards the spine at the end of the exhalation to fully expel the breath from the lower lobes of the lungs. Continue steadily and rhythmically for 5 minutes.

Following the simple wisdom of Ayurveda, we can experience more relaxation in the body, helping us to ease into deep, restful sleep and wake with energy and vitality to meet the day.

Patanjali
The divine fire blazes forth in full splendor when the mind is drawn to concentrate on meditation.

Ayurvedic Recipe:
Dry-Roasted Pumpkin Seeds

1 c.raw pumpkin seeds
1/2 t. ground cumin
1 t. coriander powder
1/4 t. turmeric
1/2 t. rock or sea salt

Mix all ingredients in a large unoiled skillet and cook them over low heat until the pumpkin seeds begin to pop, about ten minutes. Stir, cooking another 1 to 2 minutes more. Cool.

Keesha's Blog October 2008