Central Beat magazine May-July 2017 Central Beat May-July 2017 | Page 20

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On mornings I wake up around 4:00 a. m. – this is automatic and a result of waking up early for years to get my family ready for school, to get ready for work, to get ready for a busy commute. Now, I can convince myself to rest for a few more hours but, no matter what time I go to bed, my eyes always open around 4:00 a. m. I know this is common for a lot of us whether we are adults managing ourselves and our families, or kids managing our schoolwork and activities. Our time is filled with so many things that call for our attention but it is important for us to make the time to rest. Rest is something that needs to be prioritized as it helps us to manage our lives effectively. It is a way of looking after our physical, mental and emotional health. Rest is important for us to: Keep our stress levels in check Improve focus and memory Improve our moods Manage our weight Reduce the risk of disease

Get better sleep When our body feels fatigued, when our levels of tiredness go up – what do we do? Do we drink coffee or find other ways to keep ourselves going? Do we give ourselves the time to rest? When our energy levels drop we need to take the time to rest to restore this energy. We must allow ourselves to relax, if we are tense then we cannot come into a restful state and cannot fully give ourselves the time to be renewed and reenergized. A yogic practice to relax, renew and restore: One way for us to get some rest is through the practice of yoga nidra( a deep state of conscious sleep). This is a guided practice which combines breath, body and awareness techniques. It is typically done for 45 minutes but can be adapted for sessions as short as ten minutes.
The practice helps us to engage and gain control of our autonomic nervous system( ANS). This system controls many of the organs and muscles of the body and, through conscious engagement, we can begin to bring our bodies into a state of rest. Benefits of yoga nidra: Yoga nidra allows us to come into a deep state of rest where healing of mind and body can take place. It is a practice that leads to deeper understanding of who you are as a physical, mental and emotional being. Some benefits that can be experienced are: Physical and mental tension and stress release Emotional stability Better sleep Greater awareness of ourselves at all levels of our being Who can do yoga nidra?
Anyone can do this practice – it is recommended for all who are in need of rest, from children to seniors. It is a guided practice that is easy to follow at any age. The steps of yoga nidra: Light movement: Yoga nidra can be done at the end of your yoga practice or at any time that you need rest. To begin, move the body in gentle stretches, becoming aware of your body and begin to notice how the body is feeling. Preparation: Come into a comfortable position – on a mat, on the floor, in a chair – close your eyes and become aware of the position of your body, your breath, and external sounds. Begin to relax your mind and body. Sankalpa: As your mind and body begins to relax you are asked to create a sankalpa, a resolve, that is short, clear and positive e. g.“ I am healed”,“ I am rested”,“ I am more aware and efficient”. Repeat this sankalpa three times in your mind. Exercise without movement: You are instructed to remain aware, to listen to the guided instructions and to move the mind very rapidly according to the instructions without making any physical movements. This is a subtle internal working of the body- based on the idea that as you signal your body to move from your brain, the impulse is sent down the nerve to where you intend to
May 2017

Get some rest with Yoga Nidra – the practice of yogic sleep

By Renee Rampersadsingh
Yoga nidra
move. Systematic relaxation: You are instructed to bring attention to one point in your body at a time, relaxing each point as you do so. Breath awareness: You are guided to become aware of your breath – the movement of breath through your body, how you breathe through your nostrils and the flow of breath in and out of your body. Visualization: You are asked to visualize objects or situations and then let your awareness travel from eyebrows to throat to heart where mind and body is instructed to rest. Reaffirm your sankalpa: You are asked to reaffirm your sankalpa three times. End your practice: As the practice comes to an end, you are guided to become aware of your body and external environment, begin to move your body gently, roll to your right side and when ready you may open your eyes and sit up.
References: http:// www. yogamag. net / archives / 2 001 / bmar01 / yoganid. shtml http:// www. yogajournal. com / meditation / reflections-of-peace https:// www. youtube. com / watch? v = 4NBImrP0aPk
( Renee is a yoga teacher. See her ad below for information on how she can be contacted for classes)

2 drinks to replace your morning coffee

Are you the sort of person who can’ t imagine starting your day until you’ ve had your morning coffee? If you’ re curious at all about seeing what it would be like to start the day without your usual cup of joe, then read on! Although there’ s nothing like that aromatic smell, coffee still contains caffeine, which is a stimulant to the nervous system. It’ s also dehydrating, and consuming too much too often can increase a number of metabolic effects on the body such as increased heart rate, increased blood pressure, fatigue, adrenal exhaustion, and reduced stomach acid leading to digestive issues. So what are some tips for smart coffee consumption? First, hydrate before you caffeinate. I know that in the morning, the quickest thing is to grab a cup of coffee to go, but first and foremost, make sure you hydrate your body. A mug of warm water with a little
lemon wakes up your digestive system and clears away toxins that your body has been accumulating and working to get rid of while you’ ve been asleep. Second, be choosy about the type of coffee you consume. If possible, purchase from a local vendor or find an organic option that you trust. Not only will you be supporting small business, you’ ll be drinking something far less processed and acidic to your body. Third, the best way to consume coffee is just on its own, Americano style. Adding refined and processed sugary syrups, dairy, and preservatives depletes what coffee really is. True aficionados would probably agree in saying it isn’ t a real coffee with all those added extras! As for alternatives, here are two drinks that are just as delicious and satisfying as coffee but a whole lot
easier on your system. Dandy Latte Dandelions are so very underrated. The little yellow flower that everyone likes to weed out of their lawns should actually be finding its way onto your plate and into your diet. Each part of the plant— stem, leaves, and flower— provides its own specific benefits for the body, and the taste of the tea has a surprisingly similar flavour to that of coffee. Dandelions are great for our digestive system; they stimulate the production of bile, help get the stomach juices flowing, and support our liver all at once.
Ingredients 1 cup strongly brewed organic dandelion tea ¼ cup coconut or hemp milk 1 heaped teaspoon coconut oil Optional: Sweeten with a little raw honey or coconut sugar
Liquid Gold Elixir If you haven’ t already been including turmeric into your diet, here’ s the perfect way to add this amazing anti-inflammatory spice into your diet. Turmeric has been used in Ayurveda for thousands of years as a healing remedy for various ailments. Heated with a little milk and lots of warming spices, it’ s wonderful for warding off colds and keeping your immune system in tiptop shape. This is a great one to have before bed, too!
¼ teaspoon cinnamon Pinch of ground black pepper Pinch of Himalayan sea salt Optional: Pinch of cayenne pepper for extra heat
For each of the drinks, gently heat the milk in a saucepan on the stove. Just
before it boils, remove from the heat and add the rest of the ingredients. Whisk everything together until smooth and frothy. Drink as it is, or for an extra foamy treat, add the mix to a high-speed blender. Pour into a cup and enjoy!
Ingredients 1 cup coconut or almond milk 1 heaped teaspoon coconut oil 1 teaspoon raw honey ½ teaspoon turmeric powder ¼ to ½ teaspoon freshly grated ginger or ¼ teaspoon ground ginger