Suggested Strategies | Yoga for Harmony

Suggested Strategies for transforming distressing emotions through self- observation and inner dialogue

Nurture Contentment (Santosha Niyama)

‘Life is a series of cycles and parallel journeys of joys and sorrows. You can plant seeds in the mind towards sorrow or joy. The idea here, is that you can change the direction of your thinking and that you are ‘the architect of your destiny. The word ‘contentment’ as well as ‘delight, happiness and joy’, from Yogic Philosophy, comes from an experience of acceptance- of life, of ourselves, and whatever life has brought us. When we are content, we are happy. Thus- and this is the key- through the power of contentment, happiness becomes our choice.’ How do we achieve this? ‘Let go of the past. Do not condemn yourself for not being wiser, wealthier, or more successful than you are. Free your mind of expectations. Then you will see life in a larger context and be able to ride its ups and downs with equanimity’ ‘Even when inwardly you are disappointed and striving for change and improvement…..Create contentment! Why not enjoy that which you have achieved instead of regretting what has not or is not what you planned or anticipated. At the end of the day, refuse to suffer, make a list, or mentally go through, all the fulfillment, pleasures, moments of laughter, causes of smile. Savour them as you go to sleep…. Whatever you have in the present moment is enough. Once you do this, happiness will find an enduring place in your life, whatever aspirations you have for the future will simply add to your joy’. Quotes and suggestions made by Dr. Rolf Sovik- Spiritual Director H.I (U.S) and Clinical Psychologist.

The 6×6 Test

To be used before over-reacting to a situation!

Ask yourself ‘How might I feel about it 6 years from now’? If you believe that you will feel less stressed, worried, anxious or upset, then you can ask yourself how you will feel in 6 months. Again you may realise that in 6 months the event won’t bother you so much.

If so, move the time frame closer to the present asking the same question for 6 weeks, 6 hours, 6 minutes.

This works by helping reduce the negative thought and emotion which has activated the ‘fight or flight response’ of the Sympathetic Nervous System. This may be aided by putting the event into perspective by saying to yourself ‘I may not like what has happened but I certainly can deal with it and know I’ll get over it’.

Reframing

‘This principle is recognized in the Chinese language, where the character representing ‘crisis’ is a composite of 2 characters- one meaning ‘danger’ and the other meaning ‘opportunity’.

Reframing means to grasp the opportunity. To see the positive in every situation.

Saying and affirming to yourself ‘This too shall pass… and I will move ahead in life’.

This method avoids the ‘always’ and ‘never’ internal dialogue which we have with ourselves when an event, that we are averse to, happens. We tell ourselves it will always happen in the future. This practice transforms the negative ‘helplessness/hopelessness’ into ‘positive potential’.

Further, we can reframe the negative idea of stress and fear itself. To recognize and examine the source of the attachment or aversion. If left unquestioned, the mind repeats it, it becomes a habit of the mind and our reaction is automatic. We then have no choice in our response. Self-observation and self-study is an empowering component of The Niyamas of Yoga Philosophy. Fear, in The Yoga Sutras, is the most powerful contaminant or obstacle to Spiritual growth, however, as below, it has its purpose in our everyday living.

Acceptance and Insight

Keep in mind that anxiety can be a useful symptom-survival value- thinking about potential threats and planning to lower risks, ask how best to respond can be useful, even lifesaving. It’s the endless going over and over the same thoughts without new insights that causes distress. Timothy McCall M.D in Yoga for Anxiety and panic attacks, writes that Yoga philosophy teaches that ‘‘no one can control what’s going to happen….bad things do happen..all you can do is plan intelligently, give your best effort, let the universe take its course, and when it does, respond as well as you can, when you realize that you ultimately don’t have control over the future, it can take the pressure off- and that alone may reduce anxiety.’’ Consider, therefore, the next time that you recognize anxious thoughts in the mind ask yourself ‘what can I do now about this’. Stop, pause and wait for an answer to come from within. If there is nothing that you can do about the situation that you are anxious about, Yoga Philosophy offers the solution- Self-Surrender (Ishvarapranidhanam). It suggests that, when you have done your best, then let it go! Patanjali, the 1st Psychologist and codifier of The Yoga Sutras- thousands of years ago, wrote that the key to inner peace and the realization of our true Self, our purpose, knowledge and bliss is to to, firstly, Practice that which brings a peaceful state of mind and, secondly, Non-Attachment- ‘Enjoy life but do not feel that people, objects, events are yours to achieve or own. Let go of expectations/results and desire for fruits of action or the outcome. Read more

Anxiety, in stressful situations, is exacerbated by our attachment or aversion to a particular outcome in the future. If we can let go, we relieve the emotional distress.

Aparigraha= Non-grasping/non-possessiveness. This is another concept taken from Patanjali and follows from non-attachment. The more you have, the more you have to look after and the more you fear you may lose- whether this is to do with objects, people, and experiences. The principle being that whatever you have now, is enough, so enjoy NOW (Back to Contentment)!

(Suggestions and quotes taken and adapted from ‘The Quiet Mind- Techniques for Transforming Stress’ Edited by John Harvey PHD- The Himalayan Institute Press)

Other Suggestions

‘Talking Therapies’- e.g Counselling, Psychotherapy, Cognitive Behaviour Therapy (C.B.T) etc….. And Friends and Family

If devotionally inclined- Prayer, chanting and singing.

Personal Affirmations-e.g ‘’I will, I must, I can’’ or ‘’I am fine…it is the mind playing tricks’’ or make up your own- Repeat as a Mantra.

Mindful walking, exercise, fun activities..

Selfless Service/Karma Yoga .

Good Company!

‘’We Are Stronger Together’’!

For personal guidance or handouts on breathing and meditation practises contact Filomena Duarte (Fil) direct by e-mail on duartedavies@hotmail.co.uk or phone 01628-669159 to leave a message.

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