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This document summarizes key topics from a yoga class, including exploring new paradigms of teaching and healing that focus on empowering students and paying attention to their bodies rather than relying on mastery or the teacher's authority. Specific techniques taught in the class are listed, such as sitting with elevation, nasal breathing, and supported child's pose. Students are instructed to experiment with different tools and practice durations to see what works best for their bodies.
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FULL
CATASTROPHE
LIVING
Using the Wisdom
of Your Body and
Mind to Face Stress,
Pain, and Illness
THE PROGRAM OF THE STRESS
REDUCTION CLINIC AT THE
UNIVERSITY OF MASSACHUSETTS
MEDICAL CENTER
Jon Kabat-Zinn, Ph.D.
rt•
De It a
Trad e Pape rba c ks
6
Cultivating Strength,
Balance, and Flexibility:
Yoga Is Meditation
As you have probably gathered by now, -~nging mindfulnes~o
any activity transforms it into a kind of meditation. Mindfulness
dramatically amplifies the probability that any activity in which you
are engaged will result in an expansion of your perspective and of
your understanding of who you are. Much of the practice is simply
a remembering, a reminding yourself to be fully awake, not lost in
waking sleep or enshrouded in the veils of your thinking mind.
Intentional practice is crucial to this process because the automatic-
pilot mode takes over so quickly when we forget to remember.
I like the words remember and remind because they imply
connections that already exist but need to be acknowledged anew.
To remember, then, can be thought of as reconnecting with mem-
bership, with the set to which what one already knows belongs. That
which we have forgotten is still here, somewhere within us. It is
access to it that is temporarily veiled. What has been forgotten needs
to renew its membership in consciousness. For instance, when we
"re-member" to pay attention, to be in the present, to be in our
body, we are already awake right in that moment of remembering.
The membership completes itself as we remember our wholeness.
The same can be said for reminding ourselves. It reconnects us
with what some people call "big mind," with a mind of wholeness, a
mind that sees the whole forest as well as individual trees. Since we
are always whole anyway, it's not that we have to do anything. We
just have to "re-mind" ourself of it.
I believe that a major reason why the people in the stress clinic
take so quickly to the meditation and find it healing is that the
94
YOGA IS MEDITATION 95
practice of mindfulness reminds them of what they already knew
but somehow didn't know they knew or weren't able to make use of,
namely that they are already whole.
We remember wholeness so readily because we don't have far
to look for it. It is always within us, usually as a vague feeling or
memory left over from when we were children. But it is a deeply
familiar memory, one you recognize immediately as soon as you feel
it again, like coming home after being away a long time. When you
are immersed in doing without being centered, it feels like being
away from home. And when you reconnect with being, even for a
few moments, you know it immediately. You feel like you are at
home no matter where you are and what problems you face.
Part of the feeling in such moments is that you are at home in
your body too. So it is a little peculiar that the English language
doesn't allow us to "rebody" ourselves. It.
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Slideshare draft bo_forbesclass1
- 1. CLASS 1 REVIEW View this short slideshow to refresh your memory about the topics covered in this class.
- 3. what we’re doing isn’t working!
- 6. mental insight doesn’t reach the body
- 7. our nervous systems are in overdrive
- 8. Yoga Practice Lab The Hawthorne Effect Measuring Something Changes It
- 11. mastery-based teacher as authority “work through it” listen to me, not your body unempowering teacher’s awareness is key
- 13. mastery feels good in our modern yoga world!
- 14. no mastery is awkward
- 15. old paradigms upside down
- 16. live learning practitioner as authority pay attention to pain listen to your body, integrate teacher’s words empowering our awareness is key
- 18. our toolkit, class 1 yoga practice lab check-in sitting with elevation nasal breath with forehead press nasal breath, longer exhale supported child’s pose, nasal breath how did each tool work?
- 19. the three T’s tiny two-minute tools
- 20. short or longer practices 5-minute 10-minute 20-minute 30-minute 45-60 minute practices
- 21. your mission make a list of tools that work for you
- 22. it’s practice frequency that matters, not practice duration
- 26. nasal breath, forehead press
- 27. grounding series supported child’s pose
- 28. grounding series supported child’s pose