Letting Go. A Little Dab'll Do Ya

Start Letting Go of Small, Painful Things, and Pay Attention

by Jennifer Rose & Better Existence | December 10, 2014

I love talking to people about meditation and living a meditative lifestyle. Often, those conversations are about letting go. 

Sometimes I talk to people and they tell me that letting go is just too hard, and that they can't do it. I usually say something like, "That's fine then. Don't worry about it." 

I know they are worried because they want to get the benefits of meditation. They have invested a lot of time and attention, and they might be thinking, well, if I don't get it about this "letting go" thing, maybe I will miss out on Peace of Mind or something else abstract but cool sounding. 

I don't worry about them at that point, because this is just the beginning of the conversation, and I have done this before. We talk more, and somehow it comes out that they are thinking of letting go of something HUGE, such as a cherished identity like being a drummer, or an intimate relationship such as loving their children, or something that is part of the social contract like having money. They talk about letting go of something that is pleasing for them or something that helps them get along in life. "Don't let go. Don't worry about it." I say. I reassure them that they can still be an awesome meditator.

"Arise" by Jennifer Rose

At that point, I try to steer the conversation to something small that they could let go of. I might say something like, "Are there any small things you could let go of? Things that don't make you feel good, or even make you feel bad? For example, do you have a pair of socks with holes in them that you never wear, but keep in your drawer because your grandparents were raised during the depression and never got new socks? Do you have something that you would be better off without? Why not start with that? I have never met a person who couldn't think of something they had that they didn't really want or need. 

We talk about getting rid of those holey socks. And it turns out that those socks might be pretty difficult to let go of. The rational mind may be ready to let go of the socks, but something else is holding on. I don't tell them to get rid of the socks. I ask them whether they think they might be able to mindfully move in the direction of letting go of the socks. I tell them I want them to notice every single feeling and thought that arises around letting go of those socks. I tell them to study and learn as much as they can about letting go from those socks. 

They leave the conversation challenged, courageous, excited. "Maybe I can let go," they think. 

I love talking to people about meditation. Everything about it has a natural evolution. Letting go of some unused socks can become a profound understanding of attachment. It can lead to useful insights into the nature of attachment and identity. We let go of socks, and we get interested in the process. We move onto the baking dish that is perfectly good, but hasn't been used in fifteen years. We find ourselves giving more thought to acquiring things, and whether they will bring pleasure or pain. Paying attention to the nature of our own attachments can show us our unique path to ease and freedom. 

"Letting Go" is one of the images on the 2-Minute Practice Cards which introduce the chakras. They are available in the Better Existence Etsy store in physical and digital formats. 

Aches? Pains? Miseries? Meditation can help.

Physical, Emotional, and Mental Pains Can Be Lessened

by Jennifer Rose & Better Existence | November 20, 2014

Meditation is a peaceful, alert state of consciousness that results from practicing a series of increasingly subtle skills. Researchers today are studying the effects of this ancient practice and finding evidence that meditation lowers stress, improves physical and emotional health, increases focus, and even increases feelings of love. 

How long does your mind typically stay with one thought before it moves on to something new? Having a one-pointed mind is one of the subtle skills you develop as you learn to meditate. 

The Yoga Sutras compiled by Patanjali around 400 CE say that a one-pointed mind resolves life's physical, emotional and mental suffering. 

"A Safe Place" by Jennifer Rose

There are physical and breathing exercises that bring about inner states of relaxation and alertness. These states are conducive to cultivating focus. The mastery of these states has been systematized and articulated so that anyone can learn to make their mind one-pointed.

Even before you are properly meditating, realizations come from these practices that empower you. For example, you may notice that deep, diaphragmatic breathing can make you feel calmer. 

Meditation, as I teach and practice it, is secular and can be practiced by people from all walks of life. 

2-Minute Meditation Cards present the practices of ancient India as taught by Swami Rama, and introduce some of the current research to inspire you and give you confidence. 

Each of the 9 cards has a beautiful, soothing image on the front. On the back, the cards guide you in developing skills that will establish a meditation practice that you can rely on for the rest of your life. Step by step and one by one the cards guide you to work with your body, your breath, and then your mind to obtain a state of relaxation, ease, and mental focus. 

If you have been considering starting a meditation practice, but somehow haven't gotten started, these cards provide tangible support. If you have a meditation practice that has lapsed, these cards can be reminders and companions that bring you back to your practice. 

If you need more support, schedule a consultation. I have been teaching meditation and yoga for 15 years. 646-831-2675

If you wish to schedule 4 sessions during December--whether you are a beginner, or need support to reach your next goal, I will send you the cards as a thank you gift.

Learn to meditate. Be supported. 

Better Existence. BE

9 Words That Will Come to Your Aid in Times of Need

Interesting. What is the Best That I Can Do?

by Jennifer Rose & Better Existence | October 23, 2014

For everything that plagues you, from dealing with a bad boss to coming to terms with a painful loss, these 9 words: Interesting. What is the best that I can do? will guide you. 

Interesting.

Say this word, and you engage the mind. You engage intellectual curiosity. You are lifted above disorienting emotions. The tone with which you say it makes a difference. Sincerity counts. Here, Spock provides a tutorial, using his touchstone, "fascinating."

For my generation, Spock is an icon of the intellect. When my yoga teacher, Nishit Patel, says, "interesting," his tone is lighter and more playful than Spock's tone. You will find a tone that works for you. Experiment a bit, and see what feels good. 

What is the best that I can do?

This question works on many levels. It inspires effort. It engages the mind to sort through options. It reassures that the best will be good enough. Perfection is not human. Sometimes the best that we can do is mourn. Whenever we do our best, we are engaged in an act of human dignity. 

This question is asked internally. Who asks? Who answers? We all have within us a compass that points toward what is right for us. This question engages that compass. 

Credit Where Credit Is Due

Nishit Patel coined, and has repeatedly advised the use of this phrase. It came up most recently during the first Conversation With Walking Yogi Nishit Patel. You can subscribe to future conversations. The next one is November 5th at 7pm New York time, and the topic will be "Life Altering Changes." You can also purchase recorded conversations after they occur. If you friend him on Facebook, his status updates are simple, practical reflections on yoga philosophy. 

These 9 words are also at the heart of Strength-focused coaching, as I have learned it from Jerald Forster. My stepdad is constantly showing me that being interested in whatever life dishes out and doing one's best can bring about the best possible outcomes emotionally and mentally, and even physically. The happiest man I know is fighting to be a two-time cancer survivor, and I hold him with a prayer in my heart. Right now that is the best I can do. 

I am not always glad when life is interesting, but being interested, and alert to my strengths always helps. 

Sign up with your email to receive 5 Secrets the Best Teachers Wish You Knew.

Better Existence was founded to help people achieve their goals. Whether you want to improve a relationship, complete a novel, start a meditation practice, or another goal, Better Existence is here to help. Take your next step with caring support. 

Do You Wake Up and Have Trouble Going Back to Sleep? This Pose Could Be The Fix

Reclining Buddha Is Trying to Help You Rest

by Jennifer Rose & Better Existence | September 29, 2014

Beautiful. Yes. Exotic. If you are a 24-year-old American girl, yes. The first time I traveled to Thailand and visited Wat Po, that is what I saw: a beautiful, exotic, enormous statue. That was half a lifetime ago. 

Today I see compassionate instruction. Perhaps we are not meant just to ogle this pose; we are meant to assume it, to see what the effects are. Perhaps its enormous size, more than 141 feet long, nearly half a football field, is an exclamation point on its meaning. This is a powerful pose. 

This pose healed my lifelong insomnia and terrible night anxiety. There must be someone else out there that it can help. I hope you will give it a try. 

How to Do the Pose

Notice these most important points about the position of the Reclining Buddha:

• He is lying on his right side.
• His platform is elevated under his right armpit.
• He is supporting his head.

Here is a photograph of the position I learned in yoga class with Nishit Patel, Vishnu Asana. This is the position I rest in when I wake up in the middle of the night and want to go back to sleep. 

• My left knee is bent, creating stability in the pose.
• My left elbow is bent, also for stability. 
• I am using a pillow to apply gentle pressure under my right armpit.

This pose changed my life. It gave me control over restlessness and nighttime anxiousness. If you are interested in understanding why it works, I can tell you, but try it first, and tell me what you experience. 

Use this pose to drift off to sleep, perhaps reading something calming to end the day, or use it to attain a calm state of mind if you wake up in the middle of the night. If you wake up anxious at 4am you are just like me. Lying in this pose might make as much of a difference in your life as it has in mine. 

If your right arm starts falling asleep, it is fine to move it.

If you do not find peace lying on your right side after twelve minutes or so, try lying on your left side in the same pose. I know 1 person who is more soothed on the left side than on the right side. 

I hope this helps you find relief. 

2-Minute Practice Cards: 2-Minute Bedtime Practices -- Wake Up Happy

Let's Talk About Discipline

Why Didn't Eknath Eat the Nut?

by Jennifer Rose & Better Existence | September 8, 2014

Does the word "discipline" leave you cold? Does it bring to mind a sadistic drill sergeant? Does it reek of the exact opposite of what you want to cultivate in your life?  

Have you ever asked yourself, "Why is discipline being touted as a virtue, when it is the epitome of icky, repellent, mindless, slavish following?" 

Has this question nagged you, as you have read the likes of St. Teresa of Avila almost weeping off the page with entreaty to apply oneself in a disciplined way to, in her case, prayer?

Maybe you tell yourself, "Well, it's fine for saints, but a mere mortal, I . . ." 

The Ancient Toltec wisdom in don Miguel Ruiz's The Four Agreements: A Practical Guide to Personal Freedom includes the equally impassioned entreaty, "Always do your best." 

What is the connection between discipline and personal freedom? 

The connection is simple but profound. 

There is a memorable scene in Eknath Easwaran's Passage Meditation: Bringing the Deep Wisdom of the Heart into Daily LIfe in which he describes being at someone's home and sitting near a bowl of cashews. He made up his mind to skip the cashews. However, he observed his hand, seeming almost independent, wandering toward the nut bowl again, and again, and again. Each time, he pulled his hand back. Because he had made up his mind, he brought that hand back empty again and again.

"Just eat the damn nut!" readers like me rail, "It's not like it's an entire pie." (There was this woman. She was in the hospital. In the night, she walked to the nurses' break room, went into the refrigerator, and ate the lemon meringue pie they had purchased for a party the next day. The whole pie. It wasn't like that.)  

Why didn't Eknath eat the nut?

Discpline can be doing something, such as prayer, a way of doing something, "your best," or not doing something, like eat the nut. 

Now ask yourself, if you make up your mind to ____________ (eat fewer calories, get up earlier, exercise regularly, save a few dollars each month, smile at the kids every day, stop using heroin) and at the critical moment you "do whatever you want to," you EAT THE NUT so to speak, are you free?

Have you ever felt like a slave to a habit?

Join the teleconference Conversations With Walking Yogi Nishit Patel before October 1st, when the topic will be Discipline. 

Nishit Patel, (who is great to friend on Facebook, because he is giving away the store every day with wise posts straight from the heart) tells a story about a Yogi Saint, Swami Ramtirth, who had a devotee who brought an apple each day at the same time. Until one day that devotee did not bring the apple! This Yogi Saint noticed that the absence of the expected apple created a mental disturbance. . . . He never ate another apple. 

This story demonstrates a premium placed on freedom from habits. It demonstrates the awesome power that habits have to disturb our minds, and the urgency to invest in conscious thought and action. 

Swami Sivananda of Gangotri to Bhole from 'At the Eleventh Hour' by Rajmani Tigunait (page 95): 

. . . discipline becomes torture if you do not understand its value and if you are not motivated to help yourself. It is self-motivation that prepares the ground for self-commitment. Only then do you enjoy the disciplines you undertake. Such discipline is called austerity. If you don't enjoy it, it is torture. 

 Join us in meaningful conversation on this topic and many more: Conversations With Walking Yogi Nishit Patel  the first Wednesday of every month. 

You Are Invited

Conversations With Walking Yogi Nishit Patel

by Jennifer Rose & Better Existence | August 29, 2014

Yes, you are invited to hang out in the sublime company of yogis. You may know some of us from the old days at the Himilayan Institute in New York City, where Nishit was the director. You may be a student of Nishit's from post institute days. You may not yet have met Nishit at all, but be curious about the breadth and depth of yoga and meditation as a practice, a philosophy, a lifestyle. ALL are welcome. You can subscribe right here, on this website. 

I know you are busy. I know it seems impossible to commit to one more thing. But just once a month, if you set aside that first Wednesday and join us, it might go something like this: You slog home from your job exhausted. You ask yourself, "Self, why did you commit to this?" You almost don't log in, but somehow you do. Then, when you make the connection, you think you can hear someone smiling. How is that possible? And that smile settles into your heart. You already feel a little lighter. Then the conversation begins. These topics are not usually discussed. What is the purpose of life? What is death? What is eternity? The smile in your heart is joined by an expansive feeling of possibility unfolding. You feel inspired and uplifted.  It feels like home. At the end of the hour you feel like only a few minutes have passed. You hang up feeling encouraged and ready to transform your tomorrows. This is why yoga-minded people look for opportunities to join together for discussion, for satsang. 

Over the years, many of Nishit's students have relocated across the country and around the world. When I met him in 1998 the technology did not exist to overcome the obstacle of distance, but today, it hardly matters at all. 

When I relocated to Portland in 2012, I knew I would miss Nishit's weekly classes at Three Jewels in New York City. (Mondays at 6:30 PM). Now I see the wonderful opportunity, and I want to include as many old and new friends as I can in these conversations. 

So, check under your sofa cushions, or cancel that Hulu subscription you never use... I jest. But Nishit is really making himself available for a price that represents a token of appreciation each month, and making it possible for us to shine a little in that bathing glow that lights us up within. This is an awesome opportunity.

Your participation is as you wish. You don't even have to join the live call. You can download the recordings later at no additional cost. One subscription covers all. You can submit questions, or just listen in. 

To join the conversation, or to gain access to the recordings, click here, or choose the Events tab. You will be able to read more about the event and, especially, read Nishit's invitation. Hope to see you Wednesday, September 3rd at 7pm New York Time at the first Conversation. 

Seeing Things Differently

Looking Without Glasses

By Jennifer Rose & Better Existence | August 22, 2014

Swami Jnaneshvara Bharati has a wonderful public facebook group for his ashram called Abhyasa Ashram Satsang. He recently posted an autobiographical account of his life with Swami Rama called "Witness Everything." 

I just started reading it and I am already finding it inspiring, already recommending it. I love how tender the writing is toward himself and his journey. There is a little story about getting glasses in it. In the story he is prescribed glasses, then another doctor takes them away, but in the interim he contemplates the question, What am I not seeing that others are seeing? Even as a boy he deeply contemplated vision, and how people might see things differently. 

Although the ultimate gist of "seeing" can be pointing at something subtle, reading that is how I got inspired to take off my glasses. I am pretty darn nearsighted and have worn glasses nearly constantly except during sleep since I was in third grade. There is an idea that how things look without glasses is "wrong." But when I tried walking along without my glasses, the word that came to mind to describe my vision was "gentle." When I put my glasses back on, the world seemed almost like it was screaming at my eyes, and I took my glasses off again and enjoyed my vision in its unique and natural state a little bit more. 

There is a theme in my conversations and reflections today about doing things in a way that is new, eschewing the habitual. 

I ate a melon I had never heard of before, a Sprite Melon. The child in me rebelled at the unfamiliar food, like a normal kid, without tasting it. Then we decided it was okay. 

A friend and I discussed how refreshing it is to stretch the eyes up and down and side by side into the usually ignored realms. Identities fall away refreshingly, we agreed. (And because of the revolution I am starting I can't help mentioning that eye stretches are a wonderful exercise that anyone could do for 2 minutes a day. You can contact me for instruction, or read about it in the book Joints and Glands Exercises by Swami Rama.)

Here are some images that caught my naked eye when I took off my glasses. I hope you enjoy them. I had so much. Thanks Swami J.   

2 Minutes to Modify Intrusive Visual Images

Take Time to Revise What Your Mind Shows You

By Jennifer Rose | August 17, 2014

I have a friend who suffers from recurrent, unwanted visual imagery, and she asked me to write a blog post about how to work with it. 

I learned a technique from Dr. Achala Singhal, a Cardiologist (poetically and actually she is a doctor of the heart) at the Himalayan Institute of Medical Sciences. I met her in New York at the Harnessing Your Power workshop we offered in 2006.

Here in all its simplicity is the technique.

1. Choose an intrusive mental image to work with. Be ready to call it to mind, but don't do that yet.

2. Bring to mind a visual image that gives you a special pleasure. Really get it clear.

3. Now bring to mind that intruding thought. Consciously and carefully surround and imbue it with the image that gives you pleasure. Take your time doing this. 

My resistance to this exercise was high. 

--It won't work.

--It will ruin the thing that gives me pleasure. 

--The negative image will overwhelm the positive one. 

In 2006, I surrounded an intrusive mental image with violets. The image still comes to mind occasionally even in 2014, but it always comes with violets. It never bothers me. I always focus on the violets. They make me feel happy, just as before. The violets won. 

It is worth a try. I would love to hear about your experience if you try this. 

Okay. That was a quicky. It felt like the right time. 

2 Minutes to Soften Tension in Relationships: Personal Reflections

Ever Had One of THOSE Days?

By Jennifer Rose | August 14, 2014

Sometimes it happens. 

Between my publishing deadlines and my husband's social work, one of us gets irritable. Then cupboard doors start getting closed quite decisively. Or one of us flashes a crinkle brow. It's true. We get cranky. 

When it's K who gets cranky, I do this walking on eggshells thing, at least inside my head. It's like a cranky contagion has entered the apartment. Me in my hazmat suit, making a big deal. K is pretty cool with my cranky side. I read somewhere a long time ago that men are better at compartmentalizing that kind of stuff. He's really nice, actually. 

Practicing Together

The other night I was pouting in my hazmat suit when it was time for us to do our 2-minute practice. It occurred to me that we might not practice on this night because of the stink mood in the villa. You know, making a big deal, as I said. But I decided not to allow that thought to determine my action.

I heroically unzipped my hazmat suit and said in my normalest voice: "It's time to breathe." And he pleasantly joined me in the crocodile pose. 

I set my iPhone timer to 2 minutes. 

We breathed. 

The phone chimed after two minutes. 

Something to Feel Proud of

Then we exchanged some marveling and congratulatory phrases, as we commonly do after we practice:

"We did it again!"

"It goes by so fast."

"We are doing really great." 

"I feel so different."

"That's amazing." 

I got a friendly pat. I put away the hazmat outfit. It's not comfortable. It's not flattering.

Life as Laboratory

A few months ago K and I made a contract with each other to practice crocodile breathing for 2 minutes each night for three months. We read on the Mayo Clinic website that vagus nerve stimulation has effects we are interested in. I know diaphragmatic breathing massages the vagus nerve. Okay, it's not an electric implant... maybe that's a good thing. 

K and I missed a night of practice about three weeks ago, so we started over from the beginning. We are making a fun experiment. Being "science-y." 

I love sharing this time with my husband. We reconnect around something positive and inquisitive every day. I look forward to it, and I fondly reflect on it. 

When One Partner Practices

It isn't necessary for both partners to practice to have an impact on a relationship.

My dear friend committed herself to a daily Tai Chi practice. She had wanted to start a daily practice for a long time, and she consulted with me to understand why the practice wasn't sticking. (I am good at this.) After consulting with me, she has been practicing daily for months. We only talked about it once! 

I texted her this morning to inquire whether she had noticed any effects of her practice on her relationship. I got a wonderful reply:

"The self respect and care of my body shows in how I communicate with S. I can tell that with more love and patience with myself, I give this to S." 

2-Minute Practices

Much of the magic of these practices is in their dailyness. It does not take a lot of time. I chose 2 minutes because it is a number the mind accepts. Everyone has two minutes. 

You choose a practice that is meaningful to you. You don't need cards to be part of the 2-Minute Revolution. Your commitment to practice is your enrollment. Practice. Encourage others to practice. We can change the global conversation by being "the change we want to see in the world." Imagine meeting at the water cooler to talk about what positive effects you are noticing from your practice. 

Join the revolution. Start today. 

2-Minute Practice Cards

are available in the Better Existence Online Store. 

FREE for joining the mailing list: 5 Secrets the Best Teachers Wish You Knew

Soothing Practices: 2-Minute Practice Cards

2-Minute Bedtime Practices -- Wake Up Happy

2-Minute Practice Cards are now available in the Better Existence online store. 

These cards are a helping hand reaching out to anyone who suffers from stress, restless nights, or morning dysphoria. There are 7 cards which can be used for a variety of 2-Minute Practices. Clear instructions guide your practice. 

Bedtime Practices bring a variety of benefits: 

1. Practicing before sleep gives you a lot of return on your time investment. Your last thoughts at night become your first thoughts the next morning. This is a great time to make a meaningful investment in yourself on a regular basis. 

2. I have used bedtime practices to vastly improve the quality of my own sleep, and to improve the quality of those wee morning hours when sleep can be elusive. 

3. Those wee morning hours become a time to use these practices, a quiet time you look forward to because you are investing in your own well-being. 

These cards are intended to be companions that accompany you through the night. Each card has a soothing and beautiful image to place near your bed. 

The cards are suitable for beginners as well as advanced practitioners. 

For beginners, these cards introduce a variety of positive practices for body, breath, mind, and awareness. They will allow you to explore different ways to positively affect your well-being.

For advanced practitioners, these cards can anchor you in practice during periods of transition. They are for anyone who has looked in the mirror and said, "You know, you aren't actually practicing." 2-Minute Practice Cards provide friendly support. 

Daily practice is a gift to yourself. We are all busy, but everyone can find two minutes a day to feel a little better. And two minutes a day can truly make a difference. 

Every day, you have a relaxing time to look forward to. Every day, you have some pleasant time to recall, and something you have done that you can be proud of. 

Daily practice capitalizes on the human tendency to form habits, enabling you to add consciously selected threads to the overall fabric of your life and personality. 

Learn more about 2-Minute Practice Cards by visiting the Better Existence online store.

2-Minute Bedtime Practices: Wake Up Happy

How You Drift Off to Sleep Influences How You Feel When You Wake Up

By Jennifer Rose | July 31, 2014

When my friend was young, he would wake up in the morning confused, not realizing that time had passed and that things had happened, and that he had been asleep. 

So his mom ritualistically explained to him each morning that the sun had gone down, and the lights had been turned off, and Mommy and Daddy had gone to bed. She filled in the narrative of the night. 

Eventually, he learned to do this himself; he internalized the narrative, and he did not worry in the morning about the things that had changed in the night. 

Choose an Inspiring Last Thought of the Day

By the time I heard about my friend and his morning confusion, I had already been advised many... many, many times by my yoga teacher, Nishit Patel  that I should fall asleep thinking an inspiring thought. He had told me, more than once, that it was quite important to go to sleep calm and happy, because that would set the tone for the next morning. 

TV, Computer, Turn Them Off

Mr. Patel advises that falling asleep in front of the boob tube is not the way. What do you like? He asks. Read something happy and uplifting at night, and you will wake up happy and uplifted in the morning. If zebras make you smile, read about zebras.

Maybe we are not at all different from my friend with the morning confusion. Part of our mind picks right up where we left off the night before.

The National Sleep Foundation agrees that it is important to make healthy choices about falling asleep. In their Healthy Sleep Tips they suggest an hour of "calming activity, such as reading." They further emphasize:

For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.

Practice a Relaxing Bedtime Ritual

According to the National Sleep Foundation:

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

2-Minute Bedtime Practice

Here is a relaxing exercise to practice just before you fall asleep. Nishit Patel taught it to me, and it served me well. 

Six Points Exercise

When you are in bed and ready for sleep, lie on your back with your eyes gently closed and let your gentle awareness lightly touch on six points:

1. Your heart center

2. Your left shoulder

3. Your left, mid-thigh

4. Your pelvic center, just above your pubic bone

5. Your right, mid-thigh
6. Your right shoulder

Repeat bringing your gentle awareness to this sequence of points a few times, and at the end, rest your awareness at your heart center. 

2-Minute Practice Cards

This practice and six others will soon be available from Better Existence as a 7-card set. Practices to soothe your stress, and beautiful images will send you off to a peaceful rest. 

I just heard from the printer that the cards are on their way. I am excited to share these principles and practices with you. Sometimes all we need is a little support to start a new, positive practice. 

What My New York Friends Asked Me About the 2-Minute Revolution

Every Person on Earth Can Do Something Positive for Two Minutes Each Day

By Jennifer Rose | July 24, 2014

I am back in rainy Portland after visiting New York City. Rain makes me smile. Go figure. 

In New York, everywhere I went, while I was teaching yoga classes, and while I was getting my hair cut, I talked about the 2-Minute Revolution. 

Here are questions people asked about the 2-Minute Revolution, and the answers I gave:

Question: What Should I Do For 2 Minutes?

Answer: Something Positive That Feels Right to You

Three categories of positive things fit into my line of work: 1. working toward a meaningful goal (coaching). 2. Contemplating useful thoughts (introspection) 3. Meditative Practices (Yoga and Meditation)

Here are some of the ideas for 2-Minute Practices I heard from my friends and students:

Listen to the sound of the Hudson River. 

Organize my space. 

Think happy thoughts. 

Here are some ideas from Better Existence:

Sit still in an aligned posture. Read about it here: Harvard Study quoted by Better Existence

Breathe diaphragmatically. Read about it here: Barbara Fredrickson, vagus nerve, love

Simply BE silent. My yoga and meditation teacher Nishit Patel suggests practicing silence for 10 minutes. Well, I do not suppose it could hurt to begin with 2. 

Question: How Much Does It Cost?

Answer: It Is Free!

And if you sign up for the email list (look to the right) you get free encouragement such as reminders to check out the new blog posts, research on daily practices, and product announcements and discounts. 

I have been sharing prototypes of the upcoming 2-Minute practice cards, and people have been heard to say, "I want these!" They will be available very soon. 

So SIGN UP FOR THE MAILING LIST. I don't have any other way to keep in touch with you. 

If you are already practicing 2 minutes per day you are already part of the revolution. Sign up, and I will support you. Then, get your friends to sign up, too. You have already seen the value of a daily practice. Let everyone benefit from your experience, and ask them to sign up for the mailing list to get support for starting their practice. 

Question: How Long Should I Do It?

Answer: As Long As It Feels Right (PS: Every Day for the rest of your life)

This revolution is about turning inward and learning to trust your own inner wisdom. Learn a 2-Minute practice and master it, or try something different every day. And remember, every person on Earth can do something positive for 2 Minutes Every Day. 

Better Existence says, Daily-ness is important. Read about it here: Daily-ness supports change.

Please comment below with your ideas about what to do for 2 Minutes each day. What will you do for 2? 

You can get a free treat by signing up for the email list here: FIVE SECRETS THE BEST TEACHERS WISH YOU KNEW

The 2-Minute Revolution: Establish a Daily Practice

The 2-Minute Revolution:  Commit to a Short, Regular, Positive Practice

By Jennifer Rose | July 9, 2014

What Is The 2-Minute Revolution?

The 2-Minute Revolution is my mission to encourage you to commit to 2 minutes of positive practice each day. I am asking YOU to join a revolution. I am asking you to commit two minutes of your day to your own positive practice, whatever that practice may be.

Why Two Minutes?

Here is what Swami Rama says in Meditation and Its Practice about how long to practice each day:

You may sit for as long as is comfortable or for whatever time you have available on that occasion.

In the same book, Swami Rama stresses the importance of daily meditation at the same time each day. He says it "helps to eliminate the mental resistance caused by laziness and the tendency to procrastinate." (This topic is discussed in an earlier Better Existence blog post "Daily-ness Supports Change.")

Swami Rama is not being a pushover when he says "as long as is comfortable." He is not letting us off the hook when he says "whatever time you have available." He means it.

My meditation teacher Nishit Patel, a student of Swami Rama, has frequently repeated that I may meditate for two minutes when I am busy, but that I should practice on time every day. He too emphasizes the importance of regular, timely practice over feats of endurance.

Research Supports What Meditation Teachers Are Saying

Because I had already heard it from my meditation teacher, I was fascinated by Social Psychologist Amy Cuddy's research on "power posing." It correlates with my meditation instruction on at least two points: 1. assuming an "open, expansive posture," and 2. the length of time equal to two minutes.

Her research had the goal of determining whether posture impacted feeling states and behavior. After participants maintained an "open, expansive pose" for two minutes, the researchers measured decreases in cortisol, the stress hormone, and increases in testosterone, the power hormone, in both female and male study participants. They also measured a marked increase in willingness to take a risk.

The research shows that "a simple 2-min power-pose manipulation was enough to significantly alter the physiological, mental, and feeling states of our participants." Cuddy et al remark, "The implications of these results for everyday life are substantial." Meditation teachers couldn't agree more!

Swami Rama has stated that if one would only imitate the posture of a meditator, even without meditating, they would reap enormous benefits. He has called the need to meditate a "dire necessity." 

Last week's blog post explained that 2 minutes of diaphragmatic breathing could create feelings of love. Cuddy's evidence shows that 2 minutes in a meditation posture "is enough to significantly alter the physiological, mental, and feeling states of participants."  

Get These Benefits Into Your Life Today

You can see that I am leading up to something. Are you ready to commit to 2 minutes a day to reap these rewards for yourself? Please add your comments below. 

If you are ready to join the 2-minute revolution simply start your daily practice. If you need support for your practice, call me 646-831-2675 or email BetterExistenceEmail@gmail.com.

We can help you be comfortable in a meditation posture. We can help you learn to breathe diaphragmatically. We can help you identify the right time for your practice, one that will support your effort. 

Even if your positive practice is not meditation, we are here to support you with our program for turning your habit of failure into The New Habit of Success. 

These benefits are your birthright. Claim them. 

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BE Better Existence | 646-831-2675 | BetterExistenceEmail@gmail.com

2 Minutes of Diaphragmatic Breathing to Feel Love? You bet.

by Jennifer Rose | Thursday, July 3, 2014

Diaphragmatic Breathing Is the Foundation, Love the Culmination

I was inspired by this small item from Dr. Renu Kapoor's Facebook Page Personality Blog: 

The simple practice of deep breathing with diaphragmatic movement is the foundation for the science of breath. H.H.Swami Rama - Lectures On Yoga.

The most basic meditation skills: posture and diaphragmatic breathing, bestow endless blessings on the developing practice of meditation. 

Crocodile Pose Develops Awareness of Diaphragmatic Breathing

From the beginning of my training I have found the Crocodile Pose indispensable in the development of diaphragmatic breathing. 

I was slow to catch on to the feeling of breathing diaphragmatically. In the crocodile pose, diaphragmatic breathing is automatic! By studying the sensations and effects of diaphragmatic breathing in crocodile pose I taught myself what to look for in my seated meditation posture. 

To breathe in crocodile pose:

Notice how you feel before you lie down, so you can compare it to how you feel afterward. Notice how you feel physically and emotionally, and notice whether your thoughts are rushing or calm and the quality of your thoughts.

1. Lie on your belly with your legs separated comfortably and your feet and legs relaxed at whatever angle and rotation is the most comfortable.  

2. Support yourself on your elbows, so your chest is lifted, and fold your forearms in front of you. 

3. Adjust the distance of your folded arms away from your chest so that:
a. you can rest your forehead on your forearms
b. the rim formed by the bottom of your ribcage rests on the floor

4. Place your forehead on your forearms and relax with your eyes closed. 

Pay Attention While You Breathe In the Pose

Ask yourself:

What do I feel in my back?
What do I feel in my sides?
What do I feel in my ribs?
What do I feel in my belly?

Take a few deeper breaths, pressing the air out as you exhale, then relaxing and inhaling naturally. Return to breathing normally before you release the pose. 

Notice how you feel after the pose, physically, emotionally, and mentally. If you are like me, you might not want to get up. 

Why Does That Feel So Good?

When we breathe deeply and diaphragmatically we are getting more oxygen. We squeeze stale air out of the underutilized base of the lungs, and we naturally inhale more deeply. It is easy to feel how much our bodies love oxygen. 

When we breathe diaphragmatically, we create sensations that are the opposite of "fight or flight." Our sensations tell us that we are safe and calm. After a couple of minutes, the mind begins to believe what the body is saying.

And the vagus nerve is massaged by the movement of the diaphragm. 

Positive psychology researcher Barbara Fredrickson has tied vagus nerve activity to experiences of love.

"Your vagus nerve is a biological asset that supports and coordinates your bodily experiences of connection — of love." Barbara Fredrickson in Aeon Magazine

If the crowning achievement of a meditation practice is to "Love all and exclude none," as Swami Rama concludes in his lecture Treading the Path of Superconscious Meditation, then breathing in a way that massages the vagus nerve seems a very logical foundation.

Call me if the pose is uncomfortable for you.
There are variations that achieve the same results.
One size does not fit all.
Give yourself a personalized practice.
Better Existence 646-831-2675
BetterExistenceEmail@gmail.com

If you find you can't get enough on the topic of diaphragmatic breathing you will love this exhaustive exploration on SwamiJ.com, complete with pictures of cadavers!

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