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FAITH
WARSHAW
Practice makes....
the imperfect perfectly normal.
C'mon in...
Welcome to a playground of transformation. Change does not have to take years of talk therapy, and in fact, modern research shows that experiential modalities can produce profound and exponential change within a relatively short period of time. It just takes willingness and a commitment to do the practices. Think of it like an expansive children's playground where you can have a fun and enjoyable experience while simultaneously training and rewiring your body and mind towards healthier ways of living — just like children do.
The practices are divided into sections based on their primary focus. Give them a try and see what you like. With some, you will feel an immediate shift, and with others, more repetition might be necessary. Always be mindful of what's best for YOU and your personal level of comfort and feel free to modify as needed. For example, if you can't comfortably hold your breath for a count of 5 seconds, then lower to 3 or 4. Do what feels best for you. No rules. Now, let's play!
"The privilege of a lifetime is to become who you truly are." ~ Carl Jung
BREATHE
MOVE
CREATE
GROUND
REFLECT
Practices
the Breath as healer, teacher and guide
Our breath is a constant companion. An ever-present, priceless resource for grounding, calming, connecting, integrating and energizing.
Physiological sighs
Calming breath
using a diaphragmatic breath (fill and empty from the belly)
• inhale for a count of 5
• hold for a count of 6
• exhale for a count of 7
repeat as needed
this is a great bedtime hack.
(hack, not snack)
using a diaphragmatic breath (fill and empty from the belly)
• inhale deeply through the nose
• add a quick second inhale
• extended exhale through the mouth (exhale should be app. twice as long as the inhale)
great for integration, anxiety, and moving stuck energy.
You almost can't go wrong when it comes to deep belly breathing. These simple practices are merely a starting point. By using our breath in a conscious way we can either upregulate or downregulate our nervous system. To get going when sleepy in the morning try some "fire breathing" by rapidly and deeply inhaling through the nose and exhaling through the mouth. This will stimulate the sympathetic nervous system and energize you. (And please be mindful as you go. This type of breath can make some people lightheaded.)
Box Breathing
using a diaphragmatic breath (fill and empty from the belly) imagine traveling around the 4 sides of a square.
• inhale for a count of 4 as you imagine going up one side of the box
• hold for a count of 4 as you imagine crossing over the top line of the box
• exhale to a count of 4 as you go down the 3rd side of the box
• hold for a count of 4 along the bottom line of the box.
• repeat as needed
Meditation:
Self-guided:
• Sit comfortably
• Choose something to focus on like your breath, 3rd eye, a flickering candle or any ol' spot on the carpet
• Eyes closed or partially open
• When your mind wanders simply bring it back to your focus
Whether you prefer to use an app like Headspace or go your own self-guided way, meditation, practiced regularly, is a well-proven tool for mind/body health, healing, and integration.
Sometimes meditation is used as a means to "tune out" or dissociate which can on the surface feel relaxing but is in effect, deflecting or denying our pain so we can't touch it. It's healing to try and make a connection, if only for a few seconds, to the tightness in our chest, the ache in our belly, the restriction in our throat, the itchiness of wanting to escape, and so on. In this way, meditation can bring us to new levels of inner connection, compassion, focus, awareness, calmness, and integration.
A common concern especially for beginners is that they are doing it wrong because they can't keep their minds from wandering. Please know there is now clear evidence in neuroscience research that one of the many positive effects of meditation comes from the practice of refocusing. Every time our mind wanders and we bring ourselves back, we are enabling neuroplasticity and strengthening our brain's capacity for focus and attention. So mind wandering is not only expected, it's an important part of the practice!
Yoga Nidra [also called NSDR or Non-Sleep-Deep-Rest] is a type of guided meditation that uses body scan directives to lead us into a deep state of rest and relaxation.
You can find many of these online in addition to the one I've hyperlinked.
Walking Meditation:
Head outdoors and find somewhere you can walk slowly where you don't need to focus on external distractions [think labyrinth]. Let your breath and focus flow in and out with the rhythm of your steps.
Grounding:
• Inhale deeply, hold your breath at the top of the inhale and send love, compassion, strength, and/or healing wherever you're needing it at the moment. Exhale with a restorative sigh.
• Place a hand on whatever area of your body feels in need of attention. Breathe and repeat, "I love you, I'm listening." [great to journal after]
• Stand comfortably with feet approximately hip-width apart or a bit wider. Rock gently and slowly from side to side until you find your gravitational center. Then do the same forward and back. Rest there and breathe.
• Connect heels, shoulders, and butt to a wall. Then take one step forward holding this position. Walk around and notice how it feels.
• Heel Drops: Lift heels up and drop down with a light thud
• Place a warm beverage against your heart. Breathe.
• Stand loose and relaxed and sway like bamboo in a gentle wind.
• Get your bare feet outside in either dirt, grass, or sand.
Brain food:
Journaling:
Journaling can be an incredibly therapeutic practice. When we externalize our thoughts and feelings and get them down on paper we transform and often lessen their power and charge over us. It's a form of self-witnessing that has enormous potential for healing. Journaling can be done in myriad ways such as stream of consciousness "free writing" or, we can use a writing prompt such as the ones below to help get us started.
Writing prompts:
• What I don't want others to know about me is _____
• I say I want _____ but what I am experiencing is _____
• The "good girl" in me wants _____ The "bad girl" in me wants _____
• Write a love letter to your 10-year-old self [or any younger age]
• If my body could talk, it would tell me _____
• The story I'm telling myself is _____ But the facts are _____
This is an evolving page and will be updated regularly.
So please check back often.
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