Sleep

25/10/2024 by Suzan

Whatever the challenge nature shows the way. We are part of the earth, inseparable. As we align with her heartbeat of the earth the body sighs from within.

Gaia, Pachamama, Mother Earth, sustains and nourishes. She’s the ultimate mother. Mimicking her rhythm of the light and dark resets our circadian rhythm.

Get out into daylight as early as possible. Even if it is raining you will benefit from a few minutes outside. AND avoid artificial light during the dark hours. Instead use soft light, think firelight, candles. The body regulates its sleep rhythms via sun. Sunlight signals the body to produce melatonin. Sun or artificial light in the evening can delay or reduce melatonin production negatively impacting sleep.
Here are my top 5 tips for optimizing sleep.

Circadian Reset the first step to restoring and maintaining a healthy sleep pattern.

Emotional Cleanse
Process active thoughts and emotions before bed – movement, music, journalling etc.

Conscious gently movement

Breathing techniques focusing on the exhalation

Sensory relaxation

Warm bath, foot massage with sesame oil
Aromas e.g. lavender,
Herbal tea – chamomile/valerian
Hum or listen to music with a slow tempo (60 to 80 beats per minute) without words
Palming the eyes – rub the hands and place palms over eyes resting on the orbit so there’s no pressure on eyes

Avoid for 2 to 3 hours before going to bed

Screens
Eating
Stimulating activities including conversations, books, going over upsetting events.

There’s a lot going on right now, extremes of weather and solar activity, conflict, fear and the unknown. Despite the best sleep hygiene, you may occasionally experience disturbed sleep. Gentle breathing or humming may lull you back to sleep. If you get up in the night keep light low and avoid anything stimulating.

Filed Under: Anxiety, Fatigue, Pain, Stress, Yoga Therapy

From Suffering to Serenity – The Klesha

31/01/2024 by Suzan

The mind is a wonderful tool, we couldn’t do without it, yet it can take us to some dark places.

‘A drunken monkey, bitten by a scorpion’ is my favourite description of the mind.

The mind is designed as a team player – working with the heart brain and gut brain – but it runs amok when in the driving seat!

The mind creates a world view to maintain it’s supremacy. When it feels threatened the mind will bring up every disaster scenario possible! Often in the middle of the night.

How many times have you looked back and thought I knew that was right/wrong and done it anyway? Our gut feeling and instincts are important and valuable yet mind supremacy is deeply embeded.

For thousands of years intuitive and 6th sense gifts have been dismissed, ignored and at times resulted in persecution. It is not surprising that we have lost the connection to our heart and gut knowings. This overreliance on the mind is where the seeds of suffering are planted. which The yogis identify 5 root causes of our suffering – The Klesha

When we view the mind as sovereign we we are not seeing clearly. There is a lack of insight (Avidya).

The Ego rules (Asmita). Forgetting our true nature, we base our happiness on external factors. We confuse our uniqueness as superior and separate from the flow of life rather than interbeing with all life.

“He who sees all beings in the Self, and the Self in all beings, he never turns away from it [the Self]. For he who perceives all beings as the Self, how can there be delusion or grief when he sees this oneness everywhere?” “Isha Upanishad” Yogapedia

Giving our power to external objects is a great tactic of the mind. The relentless need for new possessions, relationships etc. in pursuit of happiness – Raja – brings only fleeting results. Perhaps we learn to avoid instead – Dvesha.

*The Tree of Suffering – source: samanyayoga.co.uk / www.yogitimes.com/*

There is a force, flow, energy in the cosmos that continually changes. Although we are powerful spiritual beings with great potential, we have no control over this energy. Part of us is aware of this changing force even in our deepest separation. As the ultimate change is death with the resulting loss of all things physical. it gives context to why we know from day 1 we will die and yet we (in the West) rarely mention or prepare for it.

Yoga provides many tools to unite all aspects of the Self including mind, body, spirit, gross and subtle. We have time to get to know all our parts in a way that is accessible to us – movement, breathing, mantra, meditation etc. Here we can truly get to know both our separateness and interconnection to all life – the wave and the ocean.

The mind becomes a co-worker with the heart and gut brain. As we embrace all we are we can experience moments of bliss. (The Ananda Maya, the bliss body the final sheath/kosha of our subtle body).

It starts by becoming aware, in this moment, then this moment on and off your mat, in a way that works for you.

Filed Under: Addiction, Anxiety, Fatigue, Healing, Pain, Stress, Yoga, Yoga Therapy

6 Ways Yoga Supports Your Healing

26/07/2022 by Suzan

Your story and ancestry are held within the body.
Regular time to be present (can be humbling, insightful and healing ????).
Self-awareness, self-love, and self-compassion develop.
Healing emotions brings freedom to the body.
Chakras align and aura clear.
Grounding and relaxation are the foundational for change, healing, and integration.

For advice on starting or deepening your practice email Suzan to book a complimentary online consultation.

Filed Under: Healing, Pain, Stress, Yoga, Yoga Therapy

7 Fascinating Yoga Facts!

11/04/2022 by Suzan

In these times of increasing change I smile and remember that yoga says the only certainty is change! Yoga has a vast arrays of tools and potential to support us as we navigate life, health and change.

Did you know?

Ancient Yoga texts 4 list paths to yoga: –
Karma – the yoga of action
Bhakti – the yoga of devotion
Gyana/jnana – the yoga of knowledge/wisdom
Raja – the royal path – an eight-step path to Self-realisation – Patanjali Yoga.
Asana – Sanskrit for posture – means a comfortable seated position.
Patanjali’s Yoga does not include any postures – it states postures should be both steady and comfortable.
Yoga was taught 1 to 1 to men only.
Indra Devi was the first western woman to be taught yoga in the early 1900’s (by Krishnamacharya of the viniyoga tradition).
The Hatha Yoga Pradipika is a much later text which describes 15 postures, breathing techniques, mudras & bandhas.
Yoga means unity – joining all parts of self with soul and the oneness.

Are you surprised?

Want to know more? Email me to find out how yoga can support you.

Filed Under: Addiction, Anxiety, Fatigue, Healing, Pain, Stress, Yoga, Yoga Therapy

It’s Invisible, Magic & Can Change your Life

13/12/2021 by Suzan

You are so much more than a body or mind. X-rays, kirlan photography etc. reveal an electric/electromagnetic energy field – prana, chi or life force energy. Everything including the earth have their own individual field which is part of the oneness/collective consciousness.

YOU CAN CHANGE IT POSITIVELY AND/OR NEGATIVELY

Each interaction whether in-person, online or tv has an impact on your energy.
Every thought and belief are imprinted in your energy field.
An automatic hug, rubbing a child’s grazed knee are ways you use energy for healing.

Developing your awareness with energy brings potential to positively upgrade your life.

Energy is invisible for most – some see a shimmer or colours, others feel, sense, know or intuit. No way is better or more advanced.

Connect with energy with:

Yoga – asana/postures, breathing and meditation.
Sound therapy
Healing

Join our online energy/healing circle to get started

Filed Under: Healing, Pain, Stress, Yoga, Yoga Therapy

The Healing Power of Yoga

13/12/2021 by Suzan

Yoga is so much more than postures. It was the start of my spiritual and healing journey and supports me every day.

Come to the mat or a chair. Arrive in this moment. And notice. You are home. Your breath and nervous system settle. A sense of calm beckons as you move to the rhythm of the breath.

With awareness, curiosity and compassion stress and tightness release. Relaxation is now possible.

Thoughts, feelings, and emotions may bubble. Welcome them all. Give them space. Accept with Grace. Awareness, breath, and movement free the energy. For your body holds the story and answers.

Here and now all that matters is you. Resistance, challenging movement, or injuries deserve your compassion. Be open to emotions. This may be the only time they are heard. Give them space as you mindfully move. Watch but stay out of the drama.

Feel, sense, observe and know it is energy. Let it be ok and flow. Insight and new possibility can arise in this present moment. More movement may now be available. Many report reduced or no pain.*

From movement to breath to stillness.

Your practice takes you inwards. Reconnect with your essential nature and inner wisdom. It will guide you well.

Feeling calm and peaceful with a sense of well-being the session ends. Until next week.

Yoga Courses start 10^th January. We are online with in-person workshops every other month. It is wonderful to welcome members from other countries and those who have moved areas.

✔“I attend far more classes now you are online”.
✔“I like not having to drive “.
✔“It is so easy; I just go into my living room “.
✔“Health issues mean I feel safer at home “.

After class I feel: –

Better, tranquil, more alive, beautifully stretched, upbeat, supple, settled, rested, relaxed, ready for bed, calm, integrated, peaceful, de-stressed, good, tingly, a different shape, ready for bed, smiley, complete.

Testimonials

“Each session brings a big smile; it allows me to land and connect to my body and release. A rare treat in a very full week.”

“I feel very safe in the classes, so my body relaxes as soon as I join.”

“I now know what it is to be present!”.

Your weekly practice will help integrate and ground therapy and healing sessions.

Weekly Online Yoga courses run from w/c 10th Jan to w/c 11th Apr 22

Yoga Aylesbury Online Healing

Mindful Yoga THERAPY & Relaxation
Gentle, therapeutic, and restorative – mostly lying.
Monday 6.00-7.15pm

Mindful Yoga & Relaxation
Relax, unwind, reconnect – from standing to lying.
Monday 7.45-9.00 pm

Chair Yoga
Gentle, safe, fun, and friendly group – no lying or kneeling.
Tuesday 10.30-11.30am

Complimentary breathing session
Tuesday 12.30-12.50pm

Yoga for Recovery
Self-nurture with movement, awareness and sharing.
Wednesday 6.00-7.30pm

Personal Yoga Sessions

Individual sessions tailed to your interests/needs. Develop a home practice or prepare to join a group class.

To find out more and book your place call Suzan on 07795 517157 or email her

*” I have no pain in my shoulder since I have been regularly attending yoga, I had previously been in pain for years.”

“I was in so much pain when I arrived, and it has all gone. I feel brand new.”

“Thank you for being so accommodating and adapting the postures for me, this personalisation means I continue to benefit from the sessions when I have aches and pains”

“I have osteoporosis and suffered from pain in my neck and joints. Since joining Suzan’s yoga class I have become stronger and have a greater range of movement. I have been able to go hill walking again. My latest scan showed that my bone density had increased 3% in the spine and 10% in the hips. I am delighted to have gained so much, usually the best aim is to maintain density and avoid any further reduction.”

“The morning after my first yoga class I got out of bed and for the first time in 3 years had no back pain! I also slept like a log which is very rare”

“I used to suffer regularly with lower back pain, but since joining your yoga class this is now a rare occurrence.”

“As a result of attending your classes I am considerably more mobile, I can carry quite heavy loads and the only time I get joint pain is when I have missed my Monday yoga session.”

Filed Under: Pain, Stress, Yoga, Yoga Therapy

6 steps to stay positive

01/10/2020 by Suzan

NOW is the time to see the opportunities that 2020 has brought. Yes the evenings are darker and the media is full of doom. I could go on… But we have a choice to focus on the challenges or potential. Proactive actions, thoughts and people lift our spirit and positivity.

Here are some simple steps which will help create good vibes. Aim for success, Choose something that you can do without too much effort. Add, or change as needed.

1. MAINTAIN/BOOST YOUR MOOD

Use a lamp that imitates natural sunlight.
Take regular exercise, walk daily, practice yoga/qigong
Eat healthily with natural foods*
Create a routine – it gives a sense of control

2. FOCUS ON WHAT’S GOING WELL

Every morning and every night take a few minutes to focus on 5 things that you have in your life right now. Food? water? A job/income? A home? Friends? Etc.
Each day share with a partner, friend, colleague at least one positive thing about your day.
Minimise exposure to negative input, tv, social media etc. choose feel-good programs and connections
When you focus on positive events and gratitude you will notice more positive events, people and ideas and your energy will become lighter.

3. MAKE YOUR HOME A SANCTUARY

You can’t control what’s going on in the world, you can control how your home looks and feels.(children, partners, parents permitting LOL!). Find a space that works for you, perhaps a mobile one is the best option, simply roll out a mat. There are no rules.

Clear clutter
Rearrange, ornaments, pictures, cushions, furniture as appropriate. Experiment to create a feel-good energy
Place positive images and photos where you spend most time
Add colours that evoke joy, happiness and positivity for you. This could be with cushions, decor, plants.
Open the windows every day to bring in fresh air and energy

4. PHONE A FRIEND

Reach out to a friend, by phone, online, over the fence. Depending how you are feeling, you may choose a positive friend where the conversation is likely to include laughter or someone who is alone and may need support. Receiving support is mood enhancing. Asking how someone else is will take you away from your own suffering for a while.

5. STOP BEING HARD ON YOURSELF

You are doing the best you can with what you’ve got. Watch out for negative self-talk and judgement. It’s ok to feel however you feel. Accepting this is the first step to change.

6. MAKE YOUR WELL-BEING A PRIORITY

Invest in yourself. This was a challenge for me in the early days. Now I realise that it must be my highest priority. The purpose of life is to unravel my history and story, bringing me to a place of equilibrium and wholeness. And the best possible way to be of service to others is by sorting myself out! It is a lifelong commitment.

NEXT STEPS
If you would like support in groups or 1 to 1 sessions, I am here to help. Together things become achievable, change happens. I have come through dark days and you can too.

Here are 5 key insights I have learned over the years.

☯ Everything that has happened is ok.
☯ We all have our own life path.
☯ Life isn’t meant to be a Disney movie.
☯ Challenges are here to catalyse positive change.
☯ There is no right way or only way.

yoga, healing, soul wisdom, online, sound, voice, meditation, relaxation - calm relax well-being

✨✨ JOIN ME ONLINE FOR SUPPORT OF BODY, MIND & SOUL ✨✨

LIVE, IN-PERSON WEEKLY ONLINE GROUPS
MONDAY EVENINGS YOGA
TUESDAY MORNING CHAIR YOGA
WEDNESDAY EVENINGS MEDITATION/HEALING/SOUND/RELAXATION

1 TO 1 sessions week days/occasional weekends.

If you have any questions please email me or call 07795 517157.

Love Suzan

*You may want to invest in personalised advice with a BANT therapist, such as Jo, who you may know from yoga. consult your GP if you experience SAD, Seasonal affective disorder, chronic depression/anxiety

**If you will benefit from the classes, are committed to attend regularly and have a genuine financial issue please donate what you can – this will be confidential. Please respect this policy and keep for those who really need it.

Filed Under: Anxiety, Fatigue, Healing, Pain, Stress

From Suffering to Bliss – a yoga journey for self-healing

05/09/2020 by Suzan

When I notice I am suffering or struggling, I check in to see what is happening, what I am not getting or what wants to change.

How are you with change and uncertainly?

For many years I resisted and resented undesired change. It was painful and not something I had planned. I did all I could to avoid it! I would get busy, grumpy, or resentful. So many more important things to do! Or times there were long periods in inertia, resentment and feeling trapped. All completely subconscious.

Finding yoga and spiritual development gave me the tools to reflect and broaden my understanding. I came to understand that there was something bigger at play. My ego is not in control. The pain drove me to change. The result exactly what I needed. The pain led to change. I was being guided to a better place.

The act of regularly showing up on the mat is a huge opportunity to be present with what is, to feel those things that are so easy to avoid. I found yoga postures a way into reflective practices. They also gave me time to get to know my body, and feel! Some tightness wouldn’t shift no matter how many classes I did. It was in healing and personal development that they moved. I was then able to explore and access deeper wisdom in the yoga classes.

I studied a whole lot and understood at a cognitive level. Over time I was really able to understand. This was when I felt the knowing and understanding physically and at a more subtle, energetic level.

Now I feel and know with my physical body and beyond that change and the suffering it often brings are the one certainty in life! It is not wrong or a punishment, rather a catalyst to take us to a new, more evolved place. The idea is to move through the suffering rather than get stuck. Now it’s not easy or quick but the reality of life.

Life continues to bring me opportunities to leap forward and I find the support and connection of my practice means the process is easier and quicker. And I still notice sub-conscious activities taking me the scenic route! Ultimately it will take as long as is needed.

Yoga for change and reducing suffering

Are you ready for change? Looking for support navigating change? Trying to understand and make sense of uncertainty.

Email me to book a free 20 minute consultation to see how working together can support you.

Filed Under: Anxiety, Fatigue, Healing, Pain, Stress, Yoga

From Overwhelm to Calm in 5 Minutes

06/09/2019 by Suzan

Stop feelings of overwhelm, irritation and powerlessness
Activate your rest and digest system
See clearly
Become empowered

Try this 5 minute breathing practice (5 minutes and 22 seconds)

Why?
Focused breathing is powerfully transformative. It allows the nervous system to settle, the mind and body to calm and harmony to be restored.

When?
Daily – there are 1440 minutes in a day. If you don’t manage daily do as often as possible. In an emergency take 3 conscious deep breaths wherever you are.

What people say

“When I am stuck in traffic I use the breathing practice and the stress vanishes”. Lynne

“Dear Suzan Just to say many thanks for the breathing programme. My blood pressure readings are down, so no visits to the doctor for 3 months and no increase in medication. I also feel a lot calmer and don’t get those feelings of panic which were very unpleasant.
yours with many thanks”. Betty E

“I was progressing with my Scuba diver training last weekend was struggling to maintain a level easy breath and as a result using far too much air. So 40 feet below the surface the following day I was thinking about concentrating on my yoga breath whilst trying to master the skills of diving, it worked!” Guy K

“I wanted to let you know I enjoyed the classes and used the breathing techniques throughout the pregnancy and during labour which was a huge help, so thank you” Clare P

If you would like to work deeper with breath and movement I have a range of online yoga groups and private sessions to support your specific needs and availability. Email me.

Focused breathing will support you whatever is going on in your life – stress, the blues, living with change and uncertainty. Give yourself the gift of 5 minutes a day for a month and let me know the results. I would love to hear from you.

Please email me with any feedback or questions.