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A New Tool for Sleep and Anxiety

After experiencing Yoga Nidra first hand here in Colorado Springs, I decided to explore it more and found out that it is a must-have in anyone’s tool belt as a way to love and accept yourself, release negative thought patterns, and help you become the highest and best version of yourself.

 

Yoga Nidra, also known as yogic sleep, is a great complementary tool for the biofeedback work I offer. Both working on the experiences registered in the mind as grooves (in yoga known as samskaras) that reside on a level deeper than the mind.

 

These experiences become beliefs and habits that may not serve us. Both Biofeedback and Yoga Nidra offer a way to release various long held emotions and negative beliefs about ourselves and the opportunity to create new beliefs as your consciousness travels through one layer to another.

 

It’s a beneficial practice that can increase your ability to concentrate, improve sleep, increase stress resilience, improve brain neuroplasticity, reduce anxiety, and relieve psychosomatic conditions such as hypertension and asthma.

 

Did I get your attention yet?

 

Yes, I did say better sleep and less anxiety, and well…who doesn’t want that?

 

Yoga Nidra is a practice designed to take you to that brief space in time between sleeping and waking first thing in the morning.

 

The good news is that a single hour of yoga nidra can be as restful as 4 hours of sleep.

 

One of the best things about Yoga Nidra is that you can’t do it wrong…so let go of any beliefs about yoga you are carrying.

 

A proven antidote to anxiety, Yoga Nidra has been adopted by veterans, recovering addicts, and average stressed-out people. Source – yogajournal.com

 

Yoga nidra is an ancient yogic practice that typically is done for 35 to 40 minutes at a time.  It is a systematic form of guided relaxation that has a single-pointed awareness that’s becoming increasingly popular as both a form of meditation and a mind-body therapy. This form of guided relaxation rotates your consciousness through different parts of the body.

 

It does not require any physical movements but instead requires you lie in corpse pose (savasana), stay aware, and move your mind freely as you listen to the instructor’s voice.

 

This practice can release long held thoughts and emotions no longer servicing us by bringing deep layers of the conscious experiences as you travel through one layer to another.

“In yoga nidra, we restore our body, senses, and mind to their natural function and awaken a seventh sense that allows us to feel no separation, that only sees wholeness, tranquility, and well-being,” says Richard Miller, a San Francisco Bay Area yoga teacher and clinical psychologist who is at the forefront of the movement to teach yoga nidra and to bring it to a wider audience.

 

While many prominent teachers offer classes, CDs, and books on yoga nidra, Miller is responsible for bringing the practice to a remarkable variety of nontraditional settings. He’s helped introduce it on military bases and in veterans’ clinics, homeless shelters, Montessori schools, Head Start programs, hospitals, hospices, chemical dependency centers, and jails. What’s more, thanks to Miller, it’s beginning to get serious scientific attention. Researchers are examining the practice’s potential to help soldiers suffering from post-traumatic stress disorder; addicts struggling to get clean; people with depression, cancer, and MS; health care workers; and married couples coping with stress and insomnia.

 

“Most people are trying to change themselves,” Miller says. “Yoga nidra asks them to welcome themselves. That moment of true welcoming is where the profound transformation takes place.” Source: Katherin Griffin – yogajournal.com

 

Learn more here:

Read Richard Miller’s 10 Steps of Yoga Nidra.

Listen to this guided Yoga Nidra audio practice.

See also Breathe to Relax in Restorative Yoga + Meditation

 

I can see this practice becoming very popular for those struggling with anxiety and sleep based on my experience. It’s another avenue to source, our beloved self, and self-love.

 

Being with ourselves without wanting anything to change, including our body, environment, and any other triggers is a practice to surely help us build resiliency in this life.

 

After all, we are living in a multi-tasking, externally focused, and impersonal day and age. Having a practice to help shift our attention inward is something that we can all practice in becoming the best version of ourselves, bringing our gifts and more compassion into this world.

 

If you haven’t tried it yet, find a local class or comment below. It may just change your life.

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The Art of Loving Yourself Fiercely

Research shows that we are designed for human connection. Our bodies, minds and hearts were innately created to long for and thrive with this connection. In other words, we are the healthiest version of ourselves when we are connected and feel loved.

 

And as some of us may pine to lose those last few pounds, get that new job, sleep through the night, or in my case, for that loving soulful partner, it takes legwork or perhaps better said, heart work.

 

I had to truly change if I really wanted to manifest a divine romantic relationship…let go of all of my beliefs, particularly the belief that perhaps I was not worthy of a successful career and…a divinely loving and soulful relationship.

 

Change the way I thought about myself, being in a relationship, and how to love myself more fully.

 

I have been looking for a divine romantic relationship all my life.

 

One in which you can be vulnerable, screw up, see your faults, and find a partner to hold space for you to grow as you move through the ups and downs of becoming the best version of you in relationship.

 

Here’s what I have learned when it comes to getting that thing you want more than anything else in the whole world:

 

You can eat right for your body, manage your stress, exercise regularly and practice good sleep hygiene, but there is still one thing missing to give you all the vitality you need and deserve…

 

Love…Yes unconditional love is something we all we need. 

 

People die from broken hearts every day. Of course it shows up in the forms of cancer, diabetes, addiction, and other chronic illness.

 

What I realized after a month of traveling cross country with my beloved partner Joe, meeting his extended family and celebrating love and loss, was that it was blissful and hard all at the same time.

 

So many highs and lows of emotions and different challenges, but I was always held in love. Each new family member I met greeted me with warmth, love, and non-judgment.

 

And Joe, well he held my heart as any man who has dove deep into the depths of his soul would do. He held it with respect, understanding, and unconditional love.

 

Even as my little girl had tantrums when I didn’t get my way and when I felt not good enough!

 

I realized this unconditional love was exactly what I was hoping for…and I do believe when I put my order into the universe for my man, I said “ I want a man I can grow and evolve with”.

 

HA! What was I thinking?

 

It’s like praying for God to bring you patience and then you wonder why you have all of these circumstances that require an exuberant amount of patience.

 

Well duh…naturally I would come upon challenges to help me “grow and evolve”! I cried when I realized this, as I had no idea how hard it would truly be.

 

I had nothing to do but love myself even though I wanted to give myself a swift kick in the ass for asking for such a thing that would be so challenging on my heart.

 

We have returned home. It is no coincidence that I am feeling healed in my physical body and my heart is full in a way I never thought possible.

 

I literally felt it crack open and get bigger (think the Grinch except I am no Grinch) as I got uncomfortable with why my heart was hurting, but clear with my heart and how I could even hold and love myself more.

 

I am celebrating the healing from the vertigo and neck injury from March and leaning into all that I learned on that journey and on the recent road trip across the country.

 

After all, every emotional pain in our body shows up as physical pain. And the pain will remain until we dive deep and explore what our body is trying to tell us.

 

And at the bottom of every emotional pain and physical pain is love. Most of all, love for yourself.

 

Having a tight grip on my independence was doing nothing for my relationship in terms of deepening and growing as I struggled to let someone help and support me through vertigo and chronic neck pain.

 

I also learned that when I was physically restricted and needed help getting out of bed for days, it became clear to me that part of my journey was to accept and receive support and that I actually didn’t have to be superwoman all the time. Actually, I simply couldn’t…

 

I saw what for many years I felt like were qualities of weakness fall by the wayside as I leaned into love and wha-la…healing could start to take place in my body.

 

There is no doubt in my mind that the years of being single and learning the art of loving myself fiercely is what has prepared me for the most divine, loving, fun, and adventurous relationship I could ever call in.

 

And you have been part of this journey for me.

 

Reading my notes, blogs, and holding space for my vision as I have shared them over the years.

 

If you are finding you too need love, share your story with me here.

 

It doesn’t have to come in the form of a romantic relationship, but if that is what you are seeking, don’t think for a second that you are not worthy of it!

 

There are so many forms of connection and love that can fill your cup, and this is an area I must say I had to get real good at for years while I was single. So I am here to share what has worked for me with you.

 

As I slide into fall and into the arms of my beloved man, I am so thrilled to rest easy and know that if I can manifest the man of my dreams, you too can have anything your heart desires.

 

And whatever it is you are seeking, it is seeking you too with fierceness, and when you come to love yourself unconditionally and all parts, you will find each other too.

 

Stay tuned if you are interested in how you too can manifest the partner of your dreams!

 

Love to hear and hold your heart, email me here or post below.

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Unraveling the Stress Response

Time feels so abundant to me now that I have slowed down…pleasure surrounds me.

I am choosing BEING MORE and DOING LESS. Breathing into this new mantra.

I had a loved one share with me last night how his anxiety was through the roof!

And many of us use exercise as a way to de-stress but what if you don’t have time?

Or what if you are not physically able? Then what?

Stress is the precursor to all dis-ease.

I am being shown on my most recent journey to health that stress is actually triggering my vertigo response. SHIZNIT!

We know we always have room to uplevel in our life. Whether it is through a new mantra, cleaner eating, more self-care and self-love, or exercising more.

There is always more we can do in taking our health to the next level. Our bodies can talk.

So in an effort to fully surrender to this known fact, I want to share how to truly activate the parasympathetic nervous system; our rest, digest, and relax system. 

We already know the sympathetic nervous system response, fight or flight, and many of us live there!

It is imperative that you retrain your body in this day and age so it doesn’t forget how to simply relax. Your health and vitality depend on it. 

The good news is it’s available to us all and it can change your life, like it is changing mine.

As I do less, I can hear more…more intuitive hits on where to go and have divine encounters like my recent visit to the health store and the soaking mineral springs spa. Two divine encounters with divine beings that have led me to my healers on my journey.

I am being humbly reminded of all the tools to explore for managing our stress response when our “go-to’s” are on longer in our wheelhouse for healing.

These all support balancing our 7 chakra system. 

Balancing needs to start in the root chakra, which will support and address addictions, low self esteem, sense of security, fears, and money issues. 

Here are my favorite go-to’s for anxiety, overwhelm and getting back into my body:

Essential lavender oil: This has been such a powerful tool for me this past few months. My anxiety has been through the roof because of vertigo and riding in cars has been the most stressful thing for me! I also use it as a ritual for sleep. I put a drop on the back of my hand and then lick it before going to bed. *Please note it must be high grade and an ingestible essential oil like Young Living or Doterra. (Click here)

Tai Chi: I practice a simple 8-form practice that takes less than 5 minutes a day. I am crafting a new video for my clients now so please email me if you would like to download it when it is released and use it at home! I would love to share…

Get Grounded: Bring energy and balance to your root chakra. Without it, you will be spinning and overwhelmed. Take your shoes off and walk in nature or sit under a tree.

Practice a Mantra: “I am safe, protected, and in my body”. Say this three times as your feet hit the ground first thing in the morning. Simple and effective. I have seen this work for my clients time and time again. Try it for three weeks.

Essential Cedarwood oil: Mentioned over 40 times in the bible and used by the Egyptians and Tibetans for centuries for healing. It brings about mental clarity and focus (yee haw!) and eases anger and tension. Use 2-3 drops on the bottoms of your feet or diffuse in water in an oil diffuser. (Click here)

Wear or Meditate with Stones: Red and Black stones will support balance. Ruby brings about the support of your angels (my favorite necklace is a ruby), balances nutrient insufficiency, depression or mood swings, and fatigue. Obsidian can be grounding especially to just drop in your pocket for the day. Meditate with a stone by rubbing it between your hands generating heat. Then bring the stone to your nose and breath in, as you exhale breath onto the stone. Repeat three times and ask for your guidance and/or support. Here is a great app to give more insight on how different stones can support you.

Take a daily supplement to combat stress on a cellular level: Curcumin from turmeric (Curcuma longa) supports multiple pathways in the body and is a potent free-radical fighter and immune system modulator. By reducing oxidative stress, curcumin is able to help the body resist cellular damage in the brain and in breast, colon, and prostate tissue.* Curcumin research has also shown benefits in supporting healthy blood glucose levels and proper liver function, making this powerful botanical compound a perfect choice.* Source: CURAMED. My daily dose of Curamed (or cooking with Turmeric daily or taking a Turmeric/Curcumin supplement) is the most powerful way to fight inflammation on a daily basis. This is available on my online dispensary…email my team for your personal invitation to join for personal discounted pricing.

A dose of healthy fat: 1-2 tbsp of fat per meal will do. Enjoy avocado, olive oil or olives, coconut oil or butter, nut butter, or grass fed butter. It all counts and it all reduces inflammation in the brain and helps with trillions of cellular functioning.

Trust that everyone, every animal, every being…on your path is here to guide and support you.

You are your best healer and have the divine guidance within! Trust in that and take charge of your health by starting a new daily ritual for managing stress. 

Love to hear your thoughts below…

 

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Mind over MRI?

The power of the mind is impressive. Research is building and showing that we can use our mind to change our thoughts and even transform our health.

 

Well friends, it’s time for me to walk my talk and put my trust and faith in the power of the mind and use it as a tool for learning more about my body.

 

Science has even shown us that you can have an impact on someone else hundreds of miles away and their health by using your mind with meditation and prayer. We see these requests for support for our loved ones’ health on Facebook now all the time and it has been practiced for decades.

 

We all have heard the plea or request for prayers and support…it’s because it works!

 

Stress is on the rise and one of the leading causes of dis-ease in this country. Our bodies and minds are taking on countless tasks and there aren’t enough sticky notes to keep track of them all.

 

My clients’ number one complaint is, “I feel overwhelmed!”

 

How often do you find yourself overwhelmed? Is this an emotional state you live or just visit time to time? And how do you manage? I want to know!!

 

My go-to tools to combat overwhelm are meditation, mantra, and mindfulness.

 

Of course, it’s easier said than done. It’s like someone telling you to “let it go” when someone has stamped out your heart and you wonder to yourself…but how?

 

Pondering the impermanence of life in an attempt to make this the best life yet has been my approach to mindfulness. And it hasn’t come without struggle.

 

We all have our stories of triumph and of wallowing in the valley of darkness. And we know that both will come and go so how do we move between the two?

 

Equanimity: The unattached awareness of one’s experiences as a result of perceiving the impermanence of momentary reality. It is a peace of mind and abiding calmness that cannot be shaken by any grade of either fortunate or unfortunate circumstances.

 

And equanimity…builds resilience.

 

Equanimity and resilience are essential in living a healthy and long life.

 

A recent injury in a CPR training at work left me with a locked up neck and back over a month ago. And just as I felt I was almost 100% healed, I woke up with vertigo.

 

Two vertigo episodes left my body with some rigidity, and a total sense of powerlessness. I was powerless in my voice, as I couldn’t yell for help, and in moving my limbs to support me in bringing myself up off the floor.

 

I will note that between the two episodes when I thought again I was almost 100% back to “normal”, I had nightmares that I couldn’t yell for help and more desperate feelings of powerlessness.

 

As I coach my clients when they are wanting to make big changes and create transformation in their lives…I asked myself, “How can I take back my power?”

 

If you resist what is going on in your body, whether it is weight gain, vertigo, insomnia, or any other symptom that can leave you feeling powerless, your body will resist you right back.

 

And the words you use to tell your story and the way you talk to yourself will determine how you move through the symptoms. Bottom line is, your body can talk. It’s our job to listen and support it in coming back into alignment.

 

Our bodies give us feedback all the time! It’s an opportunity to learn how we can better care for this vessel that we have been blessed with while we are here.

 

I found myself in a state of equanimity during my recent vacation to my favorite climbing spot. Now I certainly didn’t get there instantly. I went through the emotional turmoil of debilitating thoughts of why vertigo and why now on a climbing trip that I have soooo been looking forward to? Why spirit, why?

 

And I should share I was upset, but had more compassion for myself and was mindful in how I spoke to myself in a way that I hadn’t been in years. This mindfulness is a practice and another area we do not need to be perfect!

 

As I sat and meditated and listened to what my body wanted me to do, I could hear the silent whispers of what my body was trying to tell me. Slow down Shannon Lee…slow down.

 

So now I take my mindfulness to Colorado Springs Imaging where I will have an MRI and an MRA to look at what could be causing some of the debilitating symptoms I have been experiencing the last 5 weeks.

 

Now I have a whole story around MRI’s and I do recall (silly me, I know better) saying just a few short years ago, “I could never get an MRI, I am too claustrophobic, there is simply no way I could do it!”

 

Yep and then “never say never” bit me in the ass…again.

 

My meditation practice for the last 20 years has not been perfect, and certainly at times not effective, but it’s a practice I have been working on to get better at this thing called life…to build resilience and equanimity.

 

To be ready for whatever life throws our way…

 

I have the awareness to recognize that I have a wee bit of anxiety, ok a lot of anxiety, around being in claustrophobic spaces, and certainly in a tight tube for testing.

 

But I also have the awareness to see that I have created a story around this thing called an MRI. I picked my mother up after she had one and she was so fragile and devastated from it that her story became my story and that’s how “I could never” was born.

 

So I am creating my own story around it now. Letting go of my fears and anxieties around being in a tube, feeling powerless, and what they might find and using it as a tool to get feedback for my body.

 

I am a biofeedback practitioner after all, so surely I can reframe this:).

 

I am going to the imaging center today to look at the machines and get more information. I am also looking at a guided meditation I want to pop in and maybe some new kirtan music for my 45-minute and then 30-minute imaging “sesh”.

 

Yep, that’s right, I said “sesh”. I gotta make this appointment way cooler than my ego perceives it to be.

 

I want to share a few of my favorite tools for starting a mindfulness practice:

 

Calm app: a great tool with bedtime stories in case you have trouble falling asleep, plus guided meditations, and music to help you de-stress and relax. The Calm app is free to download, and you will not incur any charges from downloading it or creating a Calm. Calm is a mindfulness meditation and relaxation app, built to help you feel calm in a natural way that’s in tune with your body’s innate ability to switch from ‘ready for action’ to ‘resting’. There is a 7 day free trial and then it’s $9.99 a month or $58.99 a year.

Headspace: Train Your Way to Happier Days with Headspace. Hundreds of Sessions. Track Your Progress. Use Anywhere, Anytime. Build Healthy Habits. Start Meditating Today. Headspace is a popular meditation app with cute animations, available on both iOS and Android. Most of its content is locked behind the $12.95/month (or $95.88/year) subscription, but you may be able to get what you need from the ten free sessions they offer.

Insight Timer: is an alarm that times your mindfulness practice while simultaneously helping you to use your smartphone as a spiritual link to a worldwide community of meditators using “insight” Insight timer has been downloaded over 300,000 times and has tracked over 4 million meditation sessions. The largest free library of meditations and music tracks on earth. New content added every day with access to over 19000 meditations.

 

So where are you feeling fear? Or resisting the symptoms that your body is giving you?

 

Take time to sit, ask your body questions, and get some answers.

 

I want to validate your frustration as well, along with my own, when we don’t know what’s going on and we struggle to figure out what is going on with our body. But that is where connecting with your own heart and spirit can guide you in a way that will never fail you.

 

Trust that everyone on your path is here to guide and support you.

 

You are your best healer and have the divine guidance within! Trust in that and take charge of your health by starting a mindfulness practice.

 

Ps…for all you recovering perfectionists out there like me….you can’t do it wrong, so what are you waiting for?

Love to hear your thoughts below…

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